Today was my official day off during vacation. My only plan was to bring my mother-in-law and family to the Saratoga Race Course for some racing (my MIL has never been), but alas, she was not feeling well so those plans were scrapped. My wife and daughter decided that a trip to Albany and Crossgates Mall was in order. :sigh:
After mowing the lawn, I got in for a quick dip:
- 200 Fr/200 IM drill
- 8 x 50 (o= kick, e= b/c 6/8/10/12)
- 200 ez and out
(Solo/Rec/1000 yds/20 min)
Spent some time with the guards, and also wrote out the swim workout for Saturday's Masters practice. This will be the last one until the Rec reopens from the annual two week shutdown at the end of August through Labor Day. I do have three lake swims lined up for the locals to join in, which should be a lot of fun.
Yesterday I headed to the pool but there was a pretty bad lightening storm in Dallas and as such practice was cancelled. Today the weather was better but still unseasonably cool. I once again felt good int he pool today.
9x50 swum in IM order, kick, drill, swim on 1 min.
400 pull going 10 seconds afterthe last person in the lane finishes
8x50 swum IM order 50 stroke, 50 free on 50
300 pull going 10 seconds afterthe last person in the lane finishes
6x50 swum IM order 50 stroke, 50 free on 50
200 pull breathing every 5, going 10 seconds afterthe last person in the lane finishes
4x50 swum IM order on 50
100 pull breathing no more than 4 times per 50, going 10 seconds afterthe last person in the lane finishes
2x50 swum fast free on 50
I may have messed up on my recording of the warmup and I know I am either tired or getting old, when as hard as I try I dont recall the warmup today. Anyhow, today was another fast day. I went 4.37 on the 400, 3.24 on the 300, 2.15 on the 200, and 1.05 on the 100. I made the breathing pattern on the 200 except under the flags where I had to take a breath because otherwise I would have turned with no breath. The first 50 of the 100 was fine with 4 breaths but I took an extra breath out of the turn on the second 50. On the IM 50's I made all the send offs holding 35-40. Even my breast felt good today(I dont think I have ever said that before). The fast 50's I was 28-29's and again felt good.
spin, 90 min
drylands, 20 min
Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
AM only LCM
300 pull w/ buoy + paddles + snorkel
200 kick w/ fins + board
3x (RD1 w/ fins, RD2 w/ buoy + paddles, RD3 swim)
200 @ 3:00 AE
150 @ 2:20 PINK
100 @ 1:50 RED
50 @ :50 BLUE
8x50 @ 1:10
1st 25 0 breath
2nd 25 FAST
Today I only did 1500 yards or so in the lake... I was going to do 2000, but an extra recovery day is good now. Tomorrow I'm planning to go into the Y for a quick warm-up and that's it... I had originally planned to do 1000, my standard warm-up... instead I might just do 400-800 in drill work/EZ swimming and call it a day.
Yesterday was my last "workout" before the 2.4-mile swim; and it was pretty relaxed, a real scaled down version of things I've been doing the last 6 months; where I would have been tempted to push the pace and get the times down I made a conscious effort to count strokes, back off the pace to focus on distance per stroke. Here's what I did:
400 EZ swim on 7:00 (fr, pull, fr w/ short fins, pull by 100s)
4 x 100 IM on 2:00 (mid 1:40s)
4 x 50 fr on 1:00 (1st EZ, then desc. the last 3: :46, :42, :40, :38)
10 x 100 fr on 1:50
--first one was 1:28, last one was an ez 1:32, the rest were right at 1:30, so I was able to find a consistent pace; the interval (1:50) gave me what seemed like an eternity of rest between reps, since I've gotten so used to going off 1:40 of late.
4 x 50 fr on 1:00 (ascend the first three, ez on the 4th: :36, :37, :38, :46)
4 x 100 IM on 2:00 (these were actually slightly faster than the 100 IMs in wm-up, but felt relaxed)
400 EZ swim (fr w/ short fins, pull, fr w/ short fins, fr by 100s)
3000 SCY/58 minutes
I'll have to remember this workout in my reverse taper and for recovery or maintenance phases of training... got the blood pumping but kept the focus on form... loosened me up, rather than tightening me up.
JUST A QUICK NOTE ON FLY: Though I'm not focusing on fly this week, obviously, and just using it for variety and to keep my form on the stroke... taking the time to swim it more carefully and more purposefully has revealed a couple of things to me... (1) without being too conscious of the fact, the second kick has become second nature... this is something I used to struggle with last spring, but I noticed that I was doing it without thinking about it this week... that's cool; and (2) my DPS (distance per stroke) has gotten a lot better... granted, I was purposely trying to reduce my stroke count in the 100 IMs mentioned above, but even still, I went back to look at my fly from the 400 IM at state SCY meet in March and I was doing 9-10 strokes per length. Yesterday I was doing 3-4 underwater dolphins, then 6 full strokes per length from push. That's a huge difference.
SALAD... YUMMY, YUMMY:
I know I've mentioned my layering of salads recently; great way to get all those nutrients and eat a large volume of food without going overboard on the calories. I signed up for the MindBodyGreen daily e-newsletter a couple of weeks ago... they send links to articles with recipes and other wellness tips on their website. Anyway, one of the recent articles had a great explanation of the concept of layering salads and a couple of easy recipes... tried both of them last night (with leftovers for lunch today!) and really enjoyed them... I've never been a carrot fan, but I liked this one. I did cut back slightly on the oil; olive oil is obviously healthier than crisco, but I haven't even been using much EVOO lately in my effort to keep the processed oils to a minimum.
Anyway, here's a link to the recipe:
Last night the house 2 doors down went up in a fire. I got alittle worried when I could see the fire all the way to the tops of the trees. Thankfully it was wet and while the fire department was fighting the fire a major down pour helped them out.
As for workout this morning this was more mondain. Fly stroke work, trying to correct a few things Francine pointed out to me.
500 free kick w/zoomers
200 fly scull drill w/snorkle & zoomers
200 torque drill w/snorkle & paddles
200 fly alt rt arm/lt arm
200 fly kick streamline w/zoomers
8x25@:45 fly work on arm straight arm recovery
500 free w/snorkle maintain 6 beat kick
total 2500 yards
Q: What creative ways are there to get pool time for my Masters program at a local university?
A: Aquatic directors at university campuses find Masters swimming programs are a natural fit because:
Membership in USMS begins at age 18Masters programs include students, faculty, staff, and alumniMany universities have available pool space at times convenient for Masters swimmersMany campuses are open to the local residents
Mel Goldstein, coach of Indy Aquatic Masters, created an opportunity to add an additional pool location for his program at a local university campus. Read more of how he did it here.
Updated July 11th, 2014 at 04:05 PM by Bill Brenner
LCM@FGCU Aquatic Center
Air temp 81 Water temp 78
Sunny, humidity at 74%
200 BR 2(25K, 25S) w/snorkel
200 Fly 2(25K, 25S) w/snorkel
200 FR-K w/snorkel
2x800 FR on HR rest, desc by 200 1-4
---200 FR Kick w/fins
3(4x50 on 1:30, 100 EZ BK) 90-95% effort w/fins *26s-25s
---100 BR K/bk
---200 as 50BK/50FR
8x100 FR on 1:40 as (50DR/50 Build,SPL 24) w/snorkel
---200 FR w/agility paddles-tube-buoy
3(4x25 FR on 1:00, 1:00 rest) w/agility paddles-tube-buoy *36s-35s
2x50 FR SPL-22
I have been training consistently with 1-2 rest days/week, but have not been able to post workouts recently. The current project I am doing at work is unusually intensive, but will be completed end of August.
Updated August 14th, 2013 at 08:07 PM by fdtotten
I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.
spin, 75 min
RC/scap ex, 10 min
power wheel roll outs, 3 x 15
power wheel pike ups, 2 x 10
long arm crunches, 2 x 50
goblet squats, 20 x 2 x 15
bicep curls, 20 x 2 x 15
Spin, 20 min
Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.
Edited to add practice:
Swim/SCY @ Sewickley Masters
12 x (25 drill + 25 swim) @ :55
4 x 50 kick @ 1:00
4 x 50, 12.5 UW SDK each length @ 1:15
6 x through: (I used fins)
1 x 100 smooth stroke or IM @ 1:45
1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
6 x 25 @ 1:00
odds = AFAP
evens = EZ
4 x 100 stroke or IM @ 1:30
1 x 50 AFAP
-- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.
Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.
Updated August 15th, 2013 at 10:48 AM by The Fortress
4 X 150 2:45
6 X 100 1:45
5 X 100 kick 2:30
Build 2nd 50 to fast
3 X (3 X 100 2:30
1 X 100 moderate 2:00
1 X 200 negative split 3:15
Five rounds, swim or pull.
Descend 200's 1-5
WARM DOWN: 4 X 50 easy
Swam w/ Dave, Dave, Charlie, Mark, Roger, Sam and my daughter. Kind of crowded today. Feeling better but somewhat sore.
600 warm up
2 Rounds of:
* 100 Free - 1:30
* 100 Free - 1:25
* 100 Free - 1:20
* 100 Free - 1:15
2 Rounds of:
* 100 Free - 1:25
* 100 Free - 1:20
* 100 Free - 1:15
* 100 Free - 1:10
100 Free - 1:20
100 Free - 1:15
100 Free - 1:10
100 Free - 1:05
Ended up about 7 seconds off the pace for the set. Started missing @ 1:15 and never really recovered.
8 Rounds of:
* 100 Free - 1:15 (Evens pull)
* 100 Kick - 2:15
This wasn't any easier than yesterday. If I would back off and just make 1:15s, it wouldn't be bad but for some reason I was compelled to try and keep up w/ Sam and Charlie.
10 x 50 Kick w/ Fins - 1:00
4 x 25 no breath - :40
4 x 25 kick - :35
4 x 25 IM Order - :30
4 x 25 Free - :25
200 Cool down
I decided to work on my kick today, not just the kick but the kick with the arms. The coordination of the two is now my main problem. This turned out to be a better workout than I had planned.
500 free kick w/zoomers
5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose
5x100@2:00 back as 50 kick/50 swim w/zoomers descend 1:35, 1:36, 1:34, 1:33, 1:31
5x100@1:45 free maintain 6 beat kick or better went 1:29, 1:28, 1:27, 1:26, 1:24
8x50@1:00 free maintain 6 beat kick went :50, :50, :49, :48, :47, :46, :45, :42
100 free EZ
Total 3000 yards
August 13 SCY
600 (100 swim/50 kick)
(400 pull on 6:00
200 25 drill IM order/25 free on 3:20
100 IM fast on 1:40)
Well, I woke up on Sunday and was absolutely exhausted. I was not sleepy but my whole body was fatigued. I spent the next couple days on my couch trying not to move. With a few 10 plus hours/night of sleep and limited activity, I woke up on Tuesday feeling much better so went and did half the practice (The main set was 4 times through). I felt pretty good in the water. I'll try to swim again on Thursday.
I hate tapering... wouldn't it be great if we could just hit a reset button and *bam* all the glycogen stores are properly refilled, all the soreness and fatigue have been whisked away... that pace you worked so hard to get to feels automatic, even easy. Not happening. I guess I'll actually have to do a better job of resting over the next few days, not getting overzealous with my swim sessions.
Sunday I did an easy 2000 in the lake, but may have pushed the pace just a tad, since I felt pretty good (odd considering I had two really tough workouts in a row on Friday and Saturday). Monday, I figured I could do 5000 at the Y... some pace work and just a little bit of IM in the warm-up and cool-down, so I don't lose any of the progress I've made on my strokes this summer. The workout ended up being a lot more difficult than I had intended... or I felt a lot more fatigued than I thought I would; bottom line is I really do need to back off the next couple of days to re-charge for Saturday's open water swim. Here's what I did yesterday:
400 EZ (fr, pull, fr, pull by 100s... these were really slow) on 8:00
4 x 100 IM on 2:15 (descended these from 1:46 to around 1:40)
4 x 50 fr on 1:00 (:40-:42... I was not pushing on these at all, just trying to keep the stroke long and strong)
6 x 500 fr on 9:00
--7:45-8:15; these were all over the place... not only between 500s, but I never felt like I got into a consistent rhythm/pace on any given 500... unlike in the 500s I did a week ago. I had hoped my pace would be between this spring's 1650 pace and Saturday's 3500 pace (i.e., between 1:30 and 1:36 per 100--7:30-8:00)... doesn't that seem reasonable for a 500? I couldn't hold it... not exactly a confidence builder. Maybe I was still recovering from last week.
8 x 50 in 400 IMO on 1:00 (:48, :48, :50, :50, :56, :56, :45, :43 = 6:36)
4 x 100 IM on 2:00 (again mid-1:40s)
4 x 50 fr/pull skate on 1:00
Total: 5000 SCY/95-100 minutes
BACK AT THE LAKE TODAY: the air was chilly (still in the 60s and breezy) when I got to the lake; and the sun was playing tag with the clouds. I braced myself for cold water and wondered if I would ever warm up on what I had planned would be only about 1K recovery swim. Thank goodness the breeze was coming into shore and pushing the warmer surface water into the lap swim area. I dove right in and was happier underwater than on the surface where I could feel the cooler air against my arms with every stroke. The surface, while warmer, was also a little choppy and provided a nice current to swim against in one direction. I alternated 200s fr with 100s back (x2) and br (x2) for a total of 1200 yards. We'll see how I feel tomorrow... I hate taking rest days.
Another good day for a swim. Solo in a YMCA lap lane again...wonder what's wrong with the water?? Usually I'm always having to fight for lane space there, but that was a year ago when I was really swimming in the Y lap lanes. Maybe it's just end of summer slowdown for tri-folks or something?
This was only my 3rd swim of the month (one of them was the Longbridge race)...not bad for taking it easy like was originally intended.
4 x 100 Free Pull @ 1:30 (1:10-1:12s)
Set w/ short fins:
20 x 25 @ :30
Odds SDK on back, 1/2way underwater
Evens 5 of them Fly, 5 of them Back, also 1/2way underwater
6 x 150 Free @ Desc. Interval - just fast aerobic pace
2 @ 2:15, 2 @ 2:05, 2 @ 1:55 (I held them around 1:50 or so)
In my head I had intended to do 8, with 2 more @ 1:45, but I didn't want to kill myself.
12 x 75 Free Pull
4 Rounds of: 1 @ 1:05, 1 @ 1:00, 1 @ :55
I held them around :52s
500 Free w/ no walls - flip at the "T" and get going again. Similar to a non-stop open course without the advantage of wall pushoffs.
My plan is to swim again on Friday, then go over to Seattle on Sunday for the IGLA Open Water event. I'm signed up for the 2 mile wetsuit category ('cause I'm a cold water wimp).
After that I'll swim a couple times in the next week, probably Monday and Wednesday, then will head down to Portland, Oregon for the Gil Young LCM Masters Meet at Mt. Hood Comm. College. I've gone to this most of the past few years, though not always in the greatest of shape. This year we'll just have to see. I'm sure I'll be fine, but not 100% like a month ago.
Swimming the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly and 200 Free on Sunday.
Will enjoy staying with my grandparents for the weekend to visit with them again.
Another day of tiling at the college, after a meeting with the drug abuse task force this morning. Making progress and should have one of the four bathrooms at the point of installing the toilets and sinks at the end of the day tomorrow.
Got in for a swim with the Masters group tonight:
- 200 Fr/200 IM drill/200 Pull with buoy
- 1 x 50 on 1:10 (12.5yd burst and cruise)
- 1 x 50 on 1:10 (25 b/c)
- 1 x 50 on 1:10 (37.5 b/c)
- 200 IM drill
- 4 x 25 on :30 (o=stroke, e=FAST)
- 2 x 50 on 1:00 Pull with buoy
- 1 x 75 kick
100 FAST for time (:58 from push)
200 loosen and out
(Masters/Rec/2500 yds/60 min)
Another modified Fort workout that Greg and I tackled. I kinda like getting the extra rest My right shoulder was better tonight (no pain), thanks in great part to my wife who was able to crack my back this afternoon pretty good!
My twitter buddy alicia let me know earlier that the heat sheets for the swim this weekend posted at betsyowensswim.com, along with some additional info for the swim. Getting excited for a great swim in a location that I have yet to visit.
Swam w/ Dave, Sam and my daughter. My daughter is 9 and has dreams of being on the MSA swim team. She doesn't like waking up in the morning so, this might be a one-time event. I wish I had more time to take her swimming in the afternoon. Tryouts are in 10 days and pool space is limited.
As for me, I felt pretty cruddy today. My speed was ok but my stomach wasn't agreeing with the workout.
On a positive note, I passed 500 miles for the year! New swim suit!
600 Warm up
6 x 50 - :45
16 Rounds of:
* 100 Free - 1:15 (Evens pull)
* 100 Kick - 2:15
12 x 50 - 1:00, IM Order from dive
4 x 25 - :30, IM Order
4 x 25 - :25
4 x 25 - :20
This mornings workout started a little later today and I had an extra 30 minutes in bed last night. I felt pretty good today.
2x400 pull with paddles on 5.30
12x50 pull no paddles with 3,5,7,9,10 fast on 55
2x(2x50 IM order swum 25 drill, 25 swim free on 1min, 200 IM on 4 mins)
12x50 swim with 3,5,7,9,10 fast on 1 min
I went 4.50 and 4.35 on the 400's and felt really good. The fast 50's I held 30's. the 200IM's I went 2.55, 2.48, and then I held 28-30's on the fast 50 swims. Overall I felt good today.
Sun Aug 11 2013 Nats Day 4
Event 39 Men 50-54 50 LC Meter Backstroke
WORLD: W 28.60 8/5/2011 STEVE WOOD, USA
NATL: N 28.60 8/5/2011 STEVE WOOD
Name Age Club Seed Finals
1 Jennings, Bryan V 50 LVM 30.60 29.39
2 Rasmussen, Anders M 50 TXLA 29.54 29.81
3 Golden, Larry 53 ARKM 34.80 31.78
4 Penn, Michael J 52 RIDG 33.77 32.17
So So swim, I felt tired & just didn't crank it, fewer lane line issues.
went 29.5 earlier this year and 29.0 last year.
I finally got home at 2:00 am and was beat,
Didn't swim Monday but did a quick lift
Sat Aug 10 Nats Day 3
Event 23 Men 50-54 400 LC Meter IM
WORLD: W 4:53.69 8/2/2010 MARCUS MATTIOLI, BRA
NATL: N 5:04.32 7/26/2009 JAMIE FOWLER
Name Age Club Seed Finals
1 Phelan, Darren D 50 STAN 4:58.98 4:57.93N
30.00 1:04.48 (34.48)
1:43.97 (39.49) 2:22.60 (38.63)
3:05.74 (43.14) 3:49.38 (43.64)
4:24.34 (34.96) 4:57.93 (33.59)
2 Baker, Dennis G 52 OREG 4:57.22 5:02.51N
31.14 1:05.57 (34.43)
1:45.36 (39.79) 2:23.87 (38.51)
3:09.25 (45.38) 3:54.80 (45.55)
4:29.22 (34.42) 5:02.51 (33.29)
3 Rasmussen, Anders M 50 TXLA 5:07.51 5:11.97
ouch that hurt!!!
I took it out a little faster than I did at pan ams and my rockwall meet
decided to work my DKs on FL & BK
and didn't have as much left for BR & FR
I was just hurting and didn't push the last part as much
I didn't turn on my kick and just wanted to get it over
I swam in the heat before Phelan and Baker
I am done with the 400 IM for a long while
400 IM was the 1st event of the day and next was the relay which was nearly the last
so I went back to my hotel to rest
Event 31 Men 200-239 200 LC Meter Freestyle Relay
WORLD: W 1:38.24 8/8/2006 COLORADO -USA
J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
NATL: N 1:38.24 8/8/2006 COLORADO MASTERS
J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
Club Seed Finals
1 ARKM 'A' 1:44.50 1:43.01
1) Martin, Doug M60 2) Gooding, Jack M60
3) Golden, Larry M53 4) Strauss, Noel M M41
2 TXLA 'A' 1:48.00 1:43.97
1) Guthrie, David M M53 2) Rasmussen, Anders M M50
3) Sauer, Jim M56 4) Huggins, Dale R M41
I'm super thrilled with my 24.80 split, I was thinking 24 anything would be really good and expected a 25 low to mid
Arkansas had a ringer. Noel Strauss still holds the 13-14 boys National Record in the 100 FR that he did back in 1987. He only went 25.1 in his 100 FR so, 23.8 is much better.
Later that night we had a nice team gathering near Dana Point.