Yesterday I had to do a double by necessity... didn't have enough time at either end of the day to do the full workout, so I split it in two... short swim in the AM on the way in to work and 30 mins of conditioning in the weight room from followed by kick sets in the pool on the way back.
400 on 7:30 (6:55)
4 x 100 on 1:50 (1:34-1:32)
4 x 50 on 2:00 (:40, 39, 39, 40)
400 IM, EZ, focus on technique; 7:45
2 x 50 EZ fr, bk cool-down
8:30-9:00 PM (took it all the way to closing time again!):
100 dolphins w/ fins
200 back dolphins w/ fins
400 breast kick drills
200 fly kicking w/ fins
200 back dolphins w/ fins
200 EZ free/fly
2900 SCY/60 mins.
It was supposed to be something of a recovery day (or reverse taper) after yesterday's meet. My kicks are terrible and I really need to work on them. My big problem is the dominant (left) leg doesn't want to slow down or back off... I joked with the lifeguard it was probably all those right-handed lay-ups I did back in high school; maybe as a result the left leg can be explosive, but the right one is like "what's the big deal? chill!" As a result when I do breaststroke kick work the difference is pulling me off to one side of the lane when I'm using the board or just kicking in streamline. Don't really know what to do about that except maybe do a bunch of right-leg only squats, presses until it evens out. Does anyone else have this issue?
Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.
Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.
500 Free every 4th lap back
500 free kick w/zoomers build thru the 500
10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19
5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25
500 free kick moderate w/zoomers
300 free ez w/snorkle & zoomers use the legs more than arms
200 free ez
Total 3500 yards
600 (25 Free/25 V-sit scull)
10 x 100 @ 1:50 SDK w/ short fins MAX REST
Main Set: (did our rotating stations again):
4 x 200 Free @ 5:00, broken :10 @ each 50
8 x 100 Choice @ 2:30, broken :10 @ each 25
did 7 Free, mainly holding 55s, last one Fly - did a 59
That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.
I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.
3600 Yards total for the night
PM only SCY
300 swim 4/6/2 turns
4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick
RD1 @ 1:15 PINK HR (or lower if possible)
RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
4x50 @ :40 AE
4x50 @ :40 AE
8x25 @ :30
odd: 12.5 scull/12.5 FAST
even: 12.5 FAST breakout/12.5 EZ
2x500 @ 6:15 done as follows:
400 BEST EFFORT (4:09, 4:10)
4x50 @ :45 EZ
I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.
400 with snorkel
6x50 finger drag drill on 45
5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
8x50 on 1.25 tied to bungee chord
I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
5 more days to our meet. Worked on starts and speed today. A lot of rest and not much yardage. I have to be careful about not being psyched out about the 200 IM. So I swam a 200 IM followed by a 200 Back - I was trying to go steady at about 85% effort, so the 3:12 IM and 2:55 Back was faster than I expected. My goal is to be steady and finish in the IM - it's my first time to swim fly and breast in a meet so - just finish and set a base time.
Looking forward to the "taper surge" to start in the next day or two.
4x25 Sprint 1st 12.5 yards
200 IM (3:12)
200 Back (2:55)
3x100 Free/IM/Back (1:23)
16x25 2 Swim/2 Kick IM order
10 Back Starts
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 79, 100% water clarity.
Sunny blue skies with humidity at 65%
200 FR DPS ABPT
200 BK as 50/DA, 50 DPS Swim
200 FR w/snorkel
200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles
6x400 on 6:00
Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)
2:16, 2:15, 4:312:15, 2:13, 4:282:14, 2:12, 4:262:12, 2:11, 4:232:12, 2:10, 4:232:11, 2:09, 4:20
300 BR Kick
200 BK as 50DA/50 DPS Swim
200 FR as DPS
Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)
1:07, 1:06, 2:131:06, 1:05, 2:111:06, 1:05, 2:111:06, 1:05, 2:111:05, 1:04, 2:091:05, 1:03, 2:081:03, 1:00, 2:031:02, 1:00, 2:021:02, :59, 2:011:01, :58, 1:591:00, :58, 1:581:00, :57, 1:57
100 BK DPS
400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel
2x25 FR on 1:00; 12, 12
2x50 FR on 3:00; 26, 26
400 BK/FR by 50 DPS ABPT
Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.
I felt stiff and sluggish when I got in and did not get any better today. This was another jump in yardage.
400 with snorkel
6x50 catchup on 45
4x200 kick with fins on 2.30
4x(300 on 3.30, 100 on 1.05 AFAP)
1650 with snorkel 90% effort
4x(4x50 on 35, 4x25 no breather on 40)
I felt really sluggish on the main 300s but was able to get under the minute on the fast 100's, holding 58 and 59s. The 1650 I held 1.10 pace. The 4x50's were tough but held all of them between 30-32. I typically have bee doing 1 hour and 15 minute workouts but stiuck around for an extra 15 minutes to complete this one. This felt like a lot of yardage in 1.5 hours. I am not looking forward to tonights practice, but hopefully will feel better.
Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny.
600 Warm up
6 x 25 Sprint from dive to 15m, cruise - lots of rest
8 x 25 kick - :40 easy/hard
2 x 100 IM - 4:00 easy/hard
16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke)
200 IM Timed - Rest :10 @ Each 50. (2:27)
I think I could have gone faster. Didn't feel like a 100% effort.
50 Easy & out
I have knots in my back I can feel when I move. OUCH!!!! EASY swim today
500 free kick w/zoomers
5x100@1:45 free w/strapless paddles, bouy and snorkle
200 alt rt arm/lt arm
200 scull drills front/middle/back quadrants
4x25@:45 shooters w/zoomers
500 misc drills
Total 2500 easy yards
I have to say dispite the shoulder issues and all this weekend I had what I would classify as a good meet for once.
The first event on Friday night was the 1650 and I managed a 22:38.61 which is good for me at this age and time and since I aged up this year to 50 I guess this is my best for this time around.
Saturday was not as good, still too sore from the 1650 to get a good 500 in but it was ok at 6:39.20 not a best for this season, it was off by 13 seconds. I am ok with this. 200 back felt good but the time was just a middle of the road time for me. in 2:55.13 then I had two sprints the 50 Fly and 50 Back, neither were impressive.
The afternoon we spent in a stroke clinic with Rowdy Gaines and now I know what I need to work on with my right arm.
Sunday was much better for me 400 IM was great with a 6:11.57 and my splits were good. It felt good and loose and relaxed and fast! 50 Breast was a filler for me and it was ok. The 100 IM went well even though I felt as though my fly was alittle off rhythm wise but I nailed my back to breast turn! and went a 1:20.28.
Next up was probably my favorite swim I AM NOT WEIRD HERE it was the 200 Fly and I was the slowest one seed in the top heat and got 3rd out of 5. Went a 3:15.68 a time I have held for the last several years. I felt I paced it differently, I actually went out slower than normal. It is unheard of for me to come back in under 50 but I came back in 49.37. The whole swim felt relaxed and smooth. I want to do it again! I would have prefered to do that to the 200 Breast I did next. The breast was my warm down and it was a washout.
North Myrtle Beach always puts on a great swim meet so this is the meet to come to.
It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.
I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.
Warmup/Main Set/All-In-One workout:
I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.
100 Kick w/ board (all my kicks were ~1:50-2:00)
100 Kick w/ board
100 Kick w/ board
100 Kick w/ board
100 Kick w/ board
350 Free Pull
100 Kick w/ board
400 Free Pull (did a 4:45)
100 Kick w/ board
450 Free Pull
100 Kick w/ board
500 Free Pull (did a 5:45)
10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
5 x 100 Free EZ @ 1:20
Was a bit tight this morning but it all seemed to work itself out during warm up. I had another good day of swimming for me.
First up, 4IM. Had a lot butterflies in my stomach before this and decided to take the fly out easy and see what I would feel like afterwards. My fly sucks but I like this event. This is about the 5Th or 6TH time I have tried the 4IM
42.19 43.08 OUCH!!
Happy with the time drop but not thrilled with the fl and bk splits. Lots of work to do here and if I get my fly technique down I have the potntial to drop some more time.
previous best 36.63
I have broken 35 on a relay before and hoped for a little more but this is fine.
200 free. I entered this just to see what I could do.
previous best 2:20.43
34.86 1:10.68 2:18.07
I am happy with these splits and probably could have pushed the whole race a little more. Lack of experience.
200 breast. Filler event and I think it might help out with my IM's.
previous best 2:57.69
45.40 1:31.37 2:57.16
I just tried to stay long and work the turns a little. Defintely not my race but again I am happy with the splits.
Today I was laid back after the 4IM was over. My better events were yesterday so there was little self inflicted pressure today. Back to lab tomorrow in the pool and next stop will probably be Sarasota unless I can find another meet that doesn't interfere with dance and gymnastics.
After an EZ day Friday and a quick dip yesterday to practice starts, Forward and Back, I was pretty excited... My starts were feeling much better, cleaner entries. Friday I did a set of 10 x 50 free on 1:00 in which I just focused on smooth technique... I descended my times comfortably from :47 to :36; and since anything in the mid-thirties from a push start is really fast for me, I was pleased with the fact that I felt so "in-control" of the stroke at the end of the set... still pretty relaxed.
My back starts yesterday were going really well. Scotty was watching me, he said my entry was great, my speed off the wall was good, and he couldn't believe how much distance I was getting on my underwater dolphins w/o losing momentum. I was doing 6-7 dolphins and then surfacing for 2-3 strokes before hitting the 15-meter line.
So, after perfecting the back start to my satisfaction I was [sigh] not happy with my back fall-into-the-water-a-second-after-realizing-the-buzzer-had-gone-off version of a start in the 100 Back today. I dominated my age group--since I was the only one in it for this event --and beat my seed time by 7 seconds, finishing in 1:33. But I was pretty flustered at that start, was all over the lane and my form was falling to... well, lets just say it was on a swift downward trajectory. I was confused about the start sequence, so I was justing getting my feet set and my hands on the start bars when the "swimmers take your mark" command came... I hadn't even begun to pull up when the start was sounded (it came pretty quickly too). So my own special start sequence went something like this: (1) *long whistle* grab the bar with one hand, and (2) "Swimmers take your marks"... start setting feet, grab bar w/ *Honk* other hand, and (3) wait, what? was that the start already? (4) fall back, (5) do two dolphins, (6) surface at the flags contemplating whether I should go ahead and finish the even with elementary backstroke. Even with the sucky start Scotty said I was real close to second in the heat (despite the fact that most of the other seed times in my heat were 10-15 seconds faster than mine, the slowest). It hurts to think of what could have been... oh well, maybe next time.
My other events were even less impressive. I was within 1-2 seconds of my seed times on everything else. Seed times (in parenthesis) and results:
50 breast (:47)--44.xx; but DQ'd
50 free (:31)--:31 ... 2nd in age group; beat Scotty in a freestyle event for the first time!
100 back (1:40)--1:33 ... 1st in age
50 fly (:45)--:43 ... 3rd in age; Scotty was 2nd, with a :34!
200 IM (3:20)--3:21; but DQ'd
I haven't swum but 3 meets in my life, but was disappointed about being DQ'd--in both those events I was in lane 7 (lanes were pretty narrow) with a wall to my left on the first leg and the referee right on top of me. On the breast he said I had a flutter at the end of my kick. On the 200 IM it was my fly leg (I was focussing my breast entirely on having no foot movement at the end of the in-sweep, so he didn't say anything about that). Apparently on my fly I had some flutters as well... though I don't think I was alternating kicks, I've been working really hard on the legs dolphining simultaneously, but I have a dominant leg and so they separate and will look uneven. I've had Scotty watch this in practice and he's said I'm legal just a bit asymmetrical due to a differential in leg strength. And this anatomical weirdness obviously sent up no flags in my last meet, or even on my 50 fly when I was in lane 3 of my heat (2 lanes removed from the ref on that side) today. It certainly doesn't convey any competitive advantages, so the DQs were disappointing. Maybe the ref was overzealous, but regardless I'll have to work on that a lot... I can foresee a ton of kick sets in the next couple of weeks. Don't know if anyone has any suggestions on that. I want to get it right.
Being in a narrow lane 7 on the 200 IM was awful... it was basically an open water swim with the turbulence from the next lane (Scotty was in lane 6 about 5 seconds ahead of me on fly) and the blow back from the side wall... so after a decent start from the block and a relaxed first length of fly everything started to come undone: I practically bounced off the side wall on my first length of back... I'm guessing I didn't have decent velocity because when I counted strokes from the backstroke flags for my back turn I was about a yard and a half short of the wall (gliding in with my one permitted front pull); coming out of that turn was so bad I was practically scraping the bottom... then I had a slow turn in to the breast, remembering I had DQ'd my first event of the day with the breast stroke kick I was hyper-conscious (and slow) about this leg, and then my free was ... well, I'll never know... because I DQ'd, the splits weren't recorded/listed. The timer said something like "nice going; 3:21" before the ref came over to say he was DQ-ing me for a flutter kick b/c my legs were alternating toward the end of my fly. Perfect! There was only one heat of 200 IM, so, yeah, I should expect the sucky slow lane, but I really felt like I could have done better than my end-of-workout 3:19 from push start last week. Just another list of things to add to the long list of experiences I know I've got to have on the way to swimming better at these events. Who knows when I'll do 200 IM again in a meet, but it can only get better, right?
On the up-side, I met another whole group of regulars at these WI masters meets, who were super supportive and encouraging. Folks are so nice at these things! And, maybe backstroke really is my thing... the "short-axis" strokes are going torment me until I get them right... that's an up-side? You bet, I'm all about tormenting myself.
Got in for a swim after getting home from church and brunch with my wife:
w/u: 200 FR/200 BK/200 IM drill
Go four times through:
- 100 kick on 2:00 with snorkel
- 200 FR on 3:00 with snorkel and agility paddles
1 x Noah's Ark pull with buoy
8 x 50 on :60, done as:
- 25 down = burst and cruise FR on :30 (8/10/12/full)
- 25 back = IMO FAST on :30
(did an easy 50 after #4 and 8)
200 loosen and out with snorkel
(Solo/Rec/3000 yds/50 min)
We arrived home safely from Philly last night; we spent the morning and early afternoon there with my daughter for brunch and then shopping at the Trader Joe's and Whole Food stores. It was a great few days exploring the city with our personal tour guide! When it gets warmer we are planning to head down again to take in more of the sights. We received about nine inches of snow here in SW VT, although my buddies in Maine were pounded with 30+ inches.
Good swim today, and started to work the speed at the end of the workout. The final 25 (full b/c) was in around 12.5, so that is good. The Western NE meet in early March is shaping up, and I am in the process of getting the paperwork complete in regards to hosting a recognized meet in my home pool at the end of April again this year. I am not able to get into the competition pool tool much this spring (mostly due to work), so at least a few opportunities is better than none.
Swim w/Team @ GMU:
4 x 25 scull
-- 2 front scull, 2 feet first
-- I warm up slow mo, prolly missed 200.
6 x 75 @ 1:20
-- 25 drill + 25 kick + 25 swim
4 x through:
150 kick @ 3:00
2 x 25 AFAP kick @ :30
2 x through:
-- first 50 smooth and second 50 fast
-- I cruised the fast ones
2 x 50 (25 free + 25 stroke) @ :50
2 x 50 (25 stroke + 25 free) @ :50
2 x 50 stroke @ 1:00
2 x 150 pull @ 2:00
-- on the second round, I did 100 back instead
1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
2 x med ball throw for :40
1 x 25 UW moving over two lanes + 25 EZ
2 x relays -- one free, one dolphin kick on back UW
I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
Swam at HSA w/ Dave, Dave, Dave and a few others. We more or less followed the workout give to us but truncated it and took it very easy. Dave knocked out a 1:06.5 100 fly inspiring me to do a really hard 200 broken breaststroke.
3 x 100 free - 1:30, descend (1:18, 1:12, 1:07)
4 x 50 Kick w/ fins - 1:00
4 x 25 - :30 easy/hard
200 Kick w/ fins
4 x 75 - 25 easy, 25 drill, 25 hard, IM Order
200 Br kick
200 Timed Br, :10s rest @ each 50 (2:37) - about where I thought I would be. 1st 2 50s were fairly easy. 2nd two were painful. I was going a little late because Dave was calling my sendoffs from a different clock than i was looking at. Probably closer to 2:32-2:34 w/ :11s-:12s rest.
PM only SCY (swim meet)
8x75 @ 1:15 k/dr/bld
8x50 @ 1:00 25 under H2O kick/25 build
8x50 @ :50
8x25 @ :30 V.S.
200 FR - 1:52.20 (54.8/57.4)
4x50 @ :10 rest dr/sw I.M. order
4x25 @ :10 rest FAST I.M. order
200 I.M. - 2:06.72
RC/scapular ex, 20 min
extreme angle iso squat w/15 lb kettleball, 5:00
low row negatives, 80 x 3 x 8
power squats, 180 x 3 x 8
leg abductor, 130 x 3 x 6
total ab machine, 120 x 3 x 15
explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
bicep curl, 50 x 2 x 8
flutter kicks on bosu w/ankle weights, 100
captains chair leg raises w/ankle weights, 2 x 15
power wheel roll outs, 2 x 15
standing long jumps, 10
knee tuck jumps w/ankle weights, 2 x 10
long arm crunches, 50
Foam rolling/stretching, 20 min
I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.
I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.
Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.
Updated February 9th, 2013 at 08:29 PM by The Fortress
I had a decent meet today.
First up the 500. Self inflicted pressure on this one. I was 6:11.38 in Greensboro last year.
37.06 1:15.78 6:07.25
Absolutely thrilled with this. As you can see my pacing is not very good. This is the fastest I have been since 2010.
Next was the 200 back. I really wanted this one. Entered with 2:38.96 from last year.
39.57 1:19.61 2:36.70
Again I think this is the fastest I have been since 2010. I think I was a little too relaxed on this race and probably could have pushed this a bit more.
50 free. I never swim this except for relays. I never heard the "take your mark" command. EVERYONE was gone before I realized what was going on. Ended up with a 29.17. No further comments except two others had the same issue in other events.
Mens medley relay, went backstroke. Not my best event.
Previous best 50 bk is 36.22.
Went 33.75 NICE!
Mixed medley relay, went backstroke two heats later.
Went 34.04 The 33.75 wasn't a fluke.
50 back went another 34.04
200 IM. Was 2:34.66 in Greensboro last year.
46.58 Piano always falls here
Was too relaxed and went out way too slow and never got going. It was race number seven of the day but I am better than this. No complaints and I am glad the day is over. I am happy with my swims and my crazy 50 gave us something to talk about.