LCM@FGCU Aquatic Center
Air temp 84 Water temp 79
Partly cloudy, humidity at 75%
400 BK as 2(50K,150DPS)
400 RIM as DPS
200 IM kick as 25 fast/25 steady
1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
---200 BR K w/snorkel
5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
---100 EZ BK kick/fins
10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel
200 FR SPL-22/24
200 BK DPS
100 BR DPS
2x50 FR SPL-24
This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.
Updated September 14th, 2013 at 05:46 PM by fdtotten
Yesterday I was pretty sore and stiff form the drylands and 3K workout on Tuesday, so I just got in to try to loosen up a bit. I did a lot of drill, don't think I swam anything continuous for more than 50 yards and was out before the lunchtime crowd even had time to change. 1500 yards.
Today had to be a little more challenging, but until my body adjusts to the new drylands routine, I'm trying to keep the reps short (avoid the form falling apart in anything over 50) and focussed on 200 pace. Here's what I did:
400 ez swim (fr and back; some catch-up drill) on 8:00
4 x 100 IM on 2:15 (descended 1:42, 1:40, 1:39, 1:38)
4 x 50 fr on 1:00 (:39-:42)*
*I was watching form here, had Scotty watching from underwater... he confirmed the left arm was crossing over and that it did look like the core wasn't nailed down and working in unison from hips to shoulder; so I have to pay extra attention to my head position breathing to the right and the hip/shoulder rotation... in rotating to that side I tend not to rotate my hips enough... this is probably also an issue with my legs/kick and some extra tightness that I've always had in that left leg.
-16 x 50 on 1:00, 800 IMO (went :45, :48, :50, :51 for fly; :50, :49, :48, :47+ on back --surprised I had enough energy after the fly to descend these; basically :55-:56 on breast; then :45, :39, :40, :41 on fr)
-200 IM, hard (came in 3:18... not bad considering how I've been feeling of late)
-16 x 25 on :40, 400 IMO (went :20-:22 fly, :20-:22 back, :25s for br, last one in :26, and mostly :17 for fr)*
*this would actually be dream pacing for the 4IM for me, bringing my fly in 1:28, back in 1:28, 1:40 for the breast and 1:08 for the free. We can always dream can't we?
3 x 100 fr on 2:00--mostly catch-up drill
6 x 50 fr on :55
3000 SCY in about 70 minutes?--we lost track of time, because they pulled us out of the pool during warm-up with a tornado sighting... so we spent about 20 minutes trying not to cool off in the "shelter" of the locker-room and sauna.
I did some drylands afterward too:
40-50 supine leg-lifts and flutter kicks
45 seconds in prone plank position
3 x 12 hanging leg-lifts
3 x 12 squats
3 x 12 push-ups
3 x ~5 kipping chin-ups
3 x 12 push-presses
3 x 6 pull-ups
2 x 12 seated rows
2 x 12 lunges w/ dumbbells
sun-salutation sequence x 2 to cool-down + another 5 minutes stretching.
Updated September 16th, 2013 at 12:33 PM by mcnair
Just went in for a little stretch out swimming today. Not a whole lot, but I didn't want to get over 400 miles today either. 399.16 I should make it the next swim I do.
6 x 100 Free Pull @ 1:30
4 x 150 SDK w/ short fins @ 2:15 (~2:00s)
4 x 100 SDK w/ short fins @ 1:30 (~1:22s)
Short and sweet. Got in a good leg and ab workout as well. I haven't done a "tough" kick set since I was with the swim team last July. I do miss swimming with a team. It's tough to keep going, especially past 3000 yards or 1 hour when you're swimming on your own at the Y lap swim.
9 x 50 free from block on 1:15
6 x 50 free from block on 1:30
5 x 50 free from block on 2:00 (easy speed)
3 x 200 from block on 4:00 (easy)
3:20, 3:01, 3:04
150 flutter kick/breast
SCM had just under 25 minutes to swim so:
40 x 25 free WF on 0:30
1 x 25 flutter kick on 1-2 minutes rest
< 18 seconds - (PB)
Updated September 12th, 2013 at 05:14 PM by __steve__
Swam w/ Dave. Ate waaaaay too many hot wings last night. Hot wings are not swim practice food. It felt like I had hot sauce and grease flowing through my veins once my heart rate started picking up. After the first set, I felt better. Maybe I sweat it all out into the pool? That would explain the oil sheen on the surface of the water when we got out.
600 Warm up
4 x 100 - 1:30, 25 kick/75 free
50 Easy - 2:00
4 x 100 - 1:25, 25 stroke/75 free
50 Easy - 2:00
4 x 100 - 1:20, 25 stroke/75 free
50 Easy - 2:00
4 x 100 - 1:15
16 x 25 - :40, choice (I did IM order, odds no breath)
1:00 Rest (more like a 3:00 hot wings break)
400 Timed pull - 4:35
The pull was pretty bad. I was on track for a 4:20 or so but with 75 to go, my paddle entered the water wrong. The paddle ended up twisting 2 or three times and loosened the strap. Once it untwisted, it was too loose to stay on my hand. I ended up limping to the end of the pool and fixing it.
4 Rounds of:
* 100 Pull - 1:20
* 100 Pull - 1:20, no paddles
* 100 Stroke - 1:30 (odd rounds fly, even rounds IM)
* 100 Kick - 1:50
6 x 50 Kick w/ fins - 1:00
100 Cool down
3 X 100 1:40
1 x 300 4:30
4 x 100 1:30
1 x 400 negative split
1 X 100 kick 2:15
8 X 50 kick 1:00
1 X 100 2:00
1 X 75 1:15
1 X 50 1:00
5 X 25 sprint :40
Three rounds. IM'ers 1 fly, 2 back, 3 breast
6 X 250 3:45
1-3: negative split
4-6: last 50 fast
WARM DOWN: 4 X 50 easy
Thu Sep 12th, 2013 SCY
Swam: Tue & Wed
Lifted Mon & Wed
Hurt my left shoulder a bit on Tuesday while swimming fly.
Guess I swam and wasn't fully warmed up.
It just hurts on the recovery phase of the stroke but not to lift weights
Saw a cool documentary last night called "Muscle Shoals"
Whitney's at USMS convention with Jim, Ed, Tyler & Mary
6:00 - 7:30 dove in around 6:15
swam with Paul
Beside Kellie, Marcio, Ned Gull, & Larry
did a 50
12 x 50 done
5 x 50 fr on 40
50 K fast
rest 30 sec to 1:00
assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
went 16's on 25 BR
assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
went 2:33 on 200 K, skipped the last 200 K
considering one, 2 or a few SCM meets in Nov & Dec
Not sure yet, Might do:
Fri Oct 11 - Sun Oct 13
Rowdy Gaines Classic
Nov 9 - 10, 2013
WMST 2013 November Classic
Shenandoah, TX 77385
Even with my drainage issues from my sinuses today turned into a great workout. Felt rough at first but after warmup I felt great!
500 free kick w/zoomers
15x100 descending intervals free w/paddles & bouy
#1-5@1:35 held 1:26's
#6-9@1:30 held 1:21's
#10-12@1:25 held 1:21's
#13-15@1:20 held 1:19's touch and go here but still made them!
500 free EZ w/snorkle
4x50 from block 15m breakout sprints odds free evens fly
200 free kick w/zoomers
100 free EZ w/zoomers
Total 3500 yards
PM only SCY
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M. order
6x25 @ :40 FL kick under H2O, get out and dive at each end
5x200 @ 2:15 swim w/ paddles + snorkel
4x75 @ 1:40 FL/BK/BR no breath on FL
6x50 @ :40 BK
6x50 @ :45 BR
6x50 @ :35 FR
300 @ :20 rest I.M. kick (active recovery)
Swim/SCY/Solo @ Pitt
4 x 50 EVF drills @ :10 RI
6 x 25 overkick free @ :40
12 x 25 shooters w/fins @ :40
12 x 25 burst kick + cruise @ 1:00
-- 4 belly SDK, 4 back SDK, 4 flutter kick with board
3 x (100 broken AFAP + 200 EZ) w/fins
-- 4 x 25 @ :30
-- breast (13, 13, 14, 14)(54)
-- back (all 11s) (44 -- very good for right now)
-- free (10, 10, 11, 11)
3 x 100 DPS free w/agility paddles
3 x (50 @ 100 pace + 150 EZ) w/fins
-- 2 fly (24s)
-- 1 back (24 high)
I know it doesn't seem like much, but I am bushed. My body is not yet used to all out 100s. I will go easy tomorrow; supposed to meet up with Jimby. And we are getting our new puppy tomorrow!
These are the main sets I gave to Pitt Masters tonight with A intervals. They are all very nice, but do not yet understand the true meaning of "fast" and "AFAP". heehee. Of course, I'm not sure I could even do that workout myself!
4 x 200 free @ 3:00
-- negative split, last 50 fast
2 x (4 x 100):
Round 1 = free @ 1:45
25 power kick (SDK as far as possible UW) + 75 DPS overkick free (slow arms, fast feet)
Round 2 = stroke @ 2:00
odds = 50 fast + 50 smooth
evens = fast turns, perfect streamlines
3 x (4 x 50 w/fins + 50 EZ after each round) @ 1:00
1 = 25 fly + 25 dolphin kick on back
2 = 25 back + 25 dolphin kick on back
3 = 25 breast + 25 dolphin kick on back
4 = 25 free + 25 dolphin kick on back
R1 = stroke is fast
R2 = kick is fast
R3 = best average
16 x 25 “lactate blasts,” 4 of each stroke (fins OK) @ :35
-- AFAP to 12.5-15 and then cruise the rest of length
I had to stay a bit late at work last night...at least getting OT for it, but it was pretty physical, and dirty dirty work, in a small cramped space, changing out a few bearings on of the the dryer fans drive shafts. Luckily it was during a downtime period, or else I'd also have been working in an extremely hot and noisy area as well.
I just headed to the pool for a relax my body type of swim, and I had no intentions of doing very much.
10 x 50 Flutter Kick w/ board @ 1:00
10 x 50 EZ Free @ :50 (#5 & 10 were Fly)
8:50am, I got in just as the water exercise folks were clearing the pool, and they were pulling the lanelines back over into place for lap swim. Perfect timing. I still ended up sharing a lane with some guy who had a wide kick, but luckily I didn't have to tango with him.
200 Flutter Kick w/ board
400 Free Pull
400 IM (50 Drill or EZ/50 up-tempo)
Kick Set w/ short fins:
200 SDK on back @ 3:00
150 SDK on back @ 2:30
100 SDK on back @ 1:30
50 SDK on back @ :30 (I may have finally hit :30, but it may have still been :31)
10 x 50 Flutter Kick w/ board (no fins) @ :55 (held :48-:50s)
1 x 125 Free @ 1:45 (got about :15 rest)1 x 75 Free Fast @ 1:00 (got about :05 rest)2 x 25 Free Sprint @ :30 (15s)
1:00 to "re-evaluate"
1 x 125 Free @ 1:45 (1:30s)1 x 75 IM Fast (no Free) @ 1:15 (went about 1:00s)2 x 25 Free Sprint @ :30 (15s)
I liked this set better with the IM work in the middle, rather than all Free. You'd be a bit tired from the 125, then have to do basically a Fast Broken 100 IM with double Free at the end. The bonus is the 4x thru.
100 EZ and gone
Swam w/ Dave, Dave and Jonny. Jonny is staying with us from Scotland for a few weeks to train coaches and players in our AYSO soccer region. This is his off day so he swam w/ us, got back home and fell asleep. I'm not quite so fortunate. He's a pretty good swimmer but hasn't competed in 10 years. He hung in there for a while but his conditioning isn't quite ready for a 90 minute workout. Speaking of which, the workout was shorter today due to a lot more kicking. We just ran out of time at the end.
600 Warm up
3 Rounds of:
* 25 Fly - :40, no breath
* 25 Fly - :40, 1 breath
* 50 Free - :40
* 100 Pull - 1:20
* 200 IM - 3:40, Up/down kick (:20)
* 1:00 Rest
* 200 IM Kick, hard ~ 5:00
3 Rounds of:
* 25 Free - :40, no breath
* 25 Free - :40, 1 breath
* 50 Br - :50
* 100 Fly - 1:30
* 200 IM - 3:20, Up/down kick (:20)
* 1:00 Rest
* 200 IM Kick, hard ~ 5:00
200 Cool down
1 X 250 4:15 4:00
2 X 100 1:50 1:40
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:40
1 X 100 kick 2:20
1 X 100 swim 2:00
1 X 200 free 3:15
4 X 50 fast --choice-- 1:15
4 X 300 free 4:30
Negative split. Swim or pull.
WARM DOWN: 4 X 50 easy
I lifted with my son last night which was really fun. Due to his age I set him up with the circuit training I have been doing but with a single plate(10lbs) on each machine, and worked with him on form and speed(slow). We had fun together and it was great talking to him as we worked across the circuit. We did swim bench as warm up and cool down and he really struggled with it. I guess I never really thought about it before but its sort of an unnatural machine. It was still fun though and he really enjoyed himself.
5 minute vasa swim bench
4x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
5 minute vasa swim bench
400 free with snorkel
6x50 catchup on 45
10x50 free on 45
16x100 free on 2 mins best average
This was a great workout and was really hard to mentally keep pushing on the best average 100's. I mainly held 57s but the first, and numbers 13,14 and 15 were 58s. I went 56 on the last one. I need to figure out how to keep pushing when mentally I am fried. It wa snice today to have a higher intensity lower yardage workout. We swam this as group and all of us had a great set.
Felt better than I have been lately but still not 100%. Gained too much weight here lately and I seem to be hungry all the time.
Today I decided to work my legs more since that is my weakness.
500 free kick w/zoomers
5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:30, 1:27, 1:27, 1:27
8x25@:45 free kick w/snorkle held :31-32 which is good for me
5x50@1:00 back held :49's
200 back kick alt 50 streamline/50 arms perpendicular
5x50@1:00 free held :39's
200 free w/strapless paddles & bouy
200 breast kick
200 free EZ
Total 3000 yards
PM only SCY
300 swim w/ under H2O turns
6x25 @ :10 rest FR drill
4x50 @ :10 rest 25 side-kick/25 under H2O FL kick
9x300 @ 3:30 pull w/ buoy + paddles breathing 3-5-7 by 50 (held 3:15-3:17)
Had to cut the workout short again today due to other business, not to mention Kyle was in a bad mood (the kiddies were pissing him off) and so the 300s set was started over (was 8 as written, did 2, started over, then did 7 more before he stopped everyone to move on). As I was leaving, they were restarting the next set they did, so I am glad I left when I did. Life's too short to redo sets due to other people's idiocy.
I had arranged for a quick OW swim this evening with Greg and Kevin before Masters practice, but Kevin had to bail (heading to Japan on business and needed to catch a conference call). Greg was brave enough to join me for a double session here at Lake Paren:
We did a 29 minute swim and totaled 0.6 miles around half of the lake. To our surprise, the water temp cooled off considerably with some rain and thunderstorms that came through this morning - it was a cool 63 degrees! I think this was the coldest that Greg has gotten into, and he did great! The sun was setting slowing over the west end of the lake and made for a great swim!
We stopped at my house in route to the pool to get some warm tea, then hopped right in (our warm up at the lake, which cooled us down a bit, had us ready to roll in the pool) for:
8 x 125 (I did 150's)
- odds = Fast 25 on 2:15
- evens = 50 non-free on 2:30
8 x 75 (kick/swim/pull) on 1:15 (Greg did 1:30)
then I did 150 easy and out.
(Masters/Rec/1950 yds/40 min)
A great double-dip! I'll be in the water again on Friday ...
Updated September 11th, 2013 at 02:02 AM by rxleakem
Continuing the theme of really lackluster performances in the last two weeks, I just have not been clicking! I spent some time reviewing older blog posts from July and August, when I peaked I think, and I am a little disappointed in the fact that I can't pull off now the workouts and times that seemed to come a lot easier only a month ago. A lot of that has to do with the busier schedule now... sleeping less, spending many hours more at the desk hunched over the computer or the papers, getting tighter and tighter. Things just seemed to be flowing better last month, a workout could be hard but relaxing.
Today I tried to slow it down a little and just focus on form (got some free coaching from Jen, the lifeguard at the Y, during a really slow stretch just before the HS girls team started arriving for practice). A couple of folks last night asked if I was really tired because I looked like my stroke was crossing over a lot... darn! First of all, I don't like working out at 8PM, but it was the earliest I could get there with my work schedule... but, yeah, I felt awful... nothing in the tank. I probably shouldn't even have been swimming. Anyway, I asked Jen to take a look at my stroke for a few lengths and we made some slight adjustments... my hips and shoulders seem to be off in rotation... they should be rotating together, but it looks like the wiggle has worked itself back into the stroke, with the shoulders leading and the hips following (is this too much focus on short axis drills of late?). So I tried to nail that down for a couple of lengths. Jen mentioned the stroke looks really good, but in breathing to the right I tend to cross over more and/or initiate the wiggle. OK, I paid attention to that for a couple of lengths and found that when I breathe to the right I start my pull a little earlier, this doesn't happen in breathing to the left... this is an issue I thought I had taken care of ages ago... yikes... all this crap is starting to creep back into my stroke. Granted, I've been focusing a lot more on the other strokes of late, but still! I guess the "adult-onset" swimmer can't take anything for granted!
Humbling. Frustrating. Emotionally draining. As if life isn't dishing out large enough portions of these things recently, now they are creeping back into the pool-sanctuary.
Also, I really hate the first few weeks back into a drylands routine. Talk about humbling! I've been sore for a week and a half straight without rest, even though I've only had three drylands sessions in the gym. Back to square one again?! Darn.
Last night I did 3000, but should have just stayed home... with the exception of about 500 in drill-work I don't think any of the rest helped me at all (except to crush my fragile swimming ego... where are my running shoes? Maybe I should be dusting them off?!).
Today's 3000 felt a lot better... I spent some time at the beginning working on form, as I mentioned above, and then my 100 IMs felt a lot stronger; not great, but not ridiculous either. Here's what I did:
300 EZ fr/bk swim stopping every length or every other length to focus on a new issue.
4 x 25 SAPs on :45 (this seemed much faster today than Sunday or Monday)
4 x 100 IM on 2:00 (1:40-1:44; 5-6 secs faster than last night when I was going on 2:15)
4 x 50 in 2IMO on 1:00 (:48, :49, :56, :44--not great)
16 x 25 in 4IMO on :30
6 x 50 fr on :50 (started at :40, but mostly :43--yuck!)
6 x 100 fr on 1:40 (1:26, then mostly 1:27, last two in 1:29-1:30)
6 x 50 fr on :50 (:43s)
--Took a minute rest between each segment; it really helped that the girls team had started a couple of lanes over during my set of 100s, because it seemed like I always had someone keeping me on pace, making me push it just a little, no matter when my interval had me leaving... of course they were just doing their warm-up; sigh. I noticed when they stopped after the warm-up to transition, my times slowed back to the 1:30/100 range.
400 half-fly (3 SAPs, two full strokes, 3 SAPs, finish each length ez fr).
3000 SCY/70 minutes.
Updated September 10th, 2013 at 08:28 PM by mcnair
2 x 200 fr on 4:00 from block (3:10ish)
1 x 250 fr on 4:00 from block (lost count and did an extra)
5 x 200 fr on 4:00 from block (by the time I got out, had a few breaths, and blocked I was already 0:15 over interval. Caught up by the 3rd one for my needed 0:50 interval rest)
500 of various drills
3 x 50 fr on 2:00 from block as 25 fast/25 drill
10 x 50 on 1:00 WF as 25 back/25 fly
1 fully rested 25 yard free push with fins (11)
Updated September 10th, 2013 at 09:25 PM by __steve__