Monday - 2200 meters, was very sore from weekend activities, biking and hiking so just did some easy swimming, a mix of free, back, and kicking. Tuesday SCM, Solo Warm – up (800) 300 – free & back 200 IM drill 4 x 50 scull w/snorkel 100 pull w/buoy only Main Set: Distance Free (1200) 4 x 300 smooth Build each -- odds free/5:15, went 4:50± on both -- evens back/6:00, went 5:30± on both Drill/Swim ( 400) 4x 100/2:00 - 25 – ¾ Catch up Drill - 50 – Emphasizing Distance per stroke (17-18 spl) - 25 – Strong with Strong Kick Kick (400) 1 x 400 continuous kick – w/board and snorkel, alternated flutter/dolphin by 100's Warm down 100 easy 2900 meters
Swam w/ Roger, Dave, Dave, Ray and Sam. Felt better today. Most of the workout was stroke. Getting used to the drag suit again. SCY 600 Warm up 2 Times through: * 5 x 200 - 3:00 (odds Stroke, evens free) * 100 Easy (skipped on second iteration - took masters minute instead) * 5 x 100 - 1:45 (#1 - odds stroke, evens IM; #2 - odds IM, evens kick) * 100 Easy (skipped on second iteration - took masters minute instead) * 5 x 50 - 1:00 Kick * 100 Easy (skipped on second iteration - took masters minute instead) 200 Cool down (4600 Total)
Right shoulder is still a little tweaky. Managed a decent workout I am pleased with. 500 free w/strapless paddles 300 free w/snorkle 2.5 times thru: 12x25@:30 kick w/zoomers fast to 15m then cruise 100 EZ this is where I ended round 3 5x50@1:00 round 1=IM held 45 round 2=back held 47 100 EZ 50 fly went :44 for both 100 EZ Total 3000 yards
Today turned into a hectic day, especially from the point I got off work until now when I finally got to sit down over 4 hours later. Left work at 4:30pm, home at 4:50pm Find out from my mother in law that the heating element of the oven isn't working. This means no pizzas, chicken nuggets, corn dogs, etc. What will I make for my kids? Top Ramen! 5:00pm, leave to take my older daughter to her soccer practice 5:15pm, drop her off for practice, I head to the pool for a quick dip. 5:30-6:00pm My time. 6:15pm - go back for daughter, and watch the rest of her practice till after 6:30 6:45pm - arrive at Costco to get the essentials before my wife has to kill me, and a full pizza to go for the family. 7:15pm - back home 7:30ishpm - with the heating element out of the stove, I head to Home Depot for a replacement. 7:45pm - Home Depot doesn't stock them. Go to their suggested appliance store next door. Parts dept. closed @ 5:00pm 8:00pm - went back to my place of employment to get my electrical meter 8:30pm - at home, Ohms check good on heating element itself. Checked voltage on the wires that plug into the heating element - 31 volts...hmmmmm. Stove runs on 220 V. I may have a problem. Have to look into this further tomorrow. May cost more money than I want to pay out! 8:45pm - USMS.org -------------------------------- Finally, my workout blog: I knew I only had a 30 minute window, so I let Jared know my intention of hitting 2000 yards in 30 minutes today. He was like...uhhhh, ok. First 5 are the "warmup" 5 x 100 Free @ 1:30 (held 1:08/1:09s) 10 x 100 Free @ 1:20 (held 1:07/1:08s) NICE! took 40 seconds rest to reset on the 60 and put on paddles/buoy 5 x 100 Free @ 1:15 (held 1:07/1:08s, last one 1:06) 100 EZ and out --------------------------- 2100 yards in under 30 minutes!
1.7 mile jog + 1.7 mile IG ocean swim 2 mile walk on the beach later ++++++++++++++++++++++++++++ The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.
didn't have much time today only 30 min. 400 w/u 2 x 200 100 kick 2x 300 100 kick 2 x 200 100 kick Didn't have time for the c/d The cool water felt good. Had a kiddy camp next to me that was going nuts. Can't wait for school to start!
ZONES Day 1 ZONES Day 2 Sun Aug 11 2012 http://legacy.alamo.edu/pac/ict/aqua...ter/aug-10-12/ Events I entered for Sunday: 800 fr (in case I wanted to do a split request) 50 FR 100 BK 200 IM 50 FL 4 x 100 fr relay with David, Mike, & Jim Skipped 8fr, 1bk, & 2IM wanted to maximize my relay performance 50 FR 26.07 OK time faster than 26.14 from Nats, but wasn't 1/2 sec drop like my 50 bk didn't warm up enough, breathed too much didn't feel good 50 FL had plenty of rest and warm up felt fast and snappy 27.02 which is really good think I was 27.48 last year Mike went 26.59 kinda weird, my 50 br & Fr were slightly faster & my 50 BK & Fly were around 1/2 sec faster 4 x 100 FR relay with 1) 56.32 Mike Varozza, 45 2) 59.61 Jim Sauer, 55 3) 59.24 David Guthrie, 52 4) 57.17 me, 49 3:52.34 broke the 200+ men's 4 x 100 WR which was 3:54.63
Updated August 15th, 2012 at 02:41 PM by ande
Swimming is the only thing going right in my world today - and I didn't get to do much of that 500 back/free 500 P 500 kick 8 x 200 on 3:30 3 x 100 k 100 easy Total: 3700 LCM
Woke up in an awful lot of pain. Now that I'm coaching soccer again, I'm on my feet more during the week. Add to it the Sunday evening soccer games and I'm in bad shape come Monday morning. At least it has been cooler lately. That helps w/ the running a good bit. Swam w/ Ray, Dave, Dave, John and Sam this morning. My swim suits are in such poor shape, I'm wearing a drag suit to keep decent. My body position for free is awful with a drag suit on. Between the aches and pains and the drag suit, I was pretty slow today. Enough whining and complaining... here's what we did today. SCY 400 Warm up 3 x 500 - 7:30 (made 6:30-6:35) 100 Easy 5 x 300 - 4:30 Odds IM, Evens free 100 Easy 6 x 150 - 2:30 IM Order/Kick/Pull 8 x 25 - :30 IM Order 200 Cool down (5000 Total)
Swam at HSA w/ Dave, Dave, Sally, Mary and a few others. SCY 400 Warm up 10 x 50 Pull Easy 2 Times through * 4 x 50 Free * 200 Kick * 4 x 100 Free * 200 Pull * 4 x 50 IM Order 8 x 25 IM Order 4 x 50 Kick 4 x 200 Free 4 x 50 Free 8 x 25 IM Order 200 Cool down (5100 Total)
Not a bad workout but just did not feel fast. I felt I was going 100% but the times could have been fast. I have to remind myself the last two weeks were kick specific up until I could get the shoulder worked out. Right shoulder tweaky today but moved thru it this time. Also tried doing a good warm down today to see if this will help. 200 free 200 free kick 100 IM drill 50 front scull 50 V sit scull 4x50@:50 free w/paddles. Love my paddles 4x50@1:15 torue drill w/paddles & snorkle 50 EZ 5x50@1:15 1=smooth DPS 2=burst + cruise 3=25 fast + 25 EZ 4=EZ 5=fast 90% went :36 100 EZ 50 AFAP went :36 200 EZ 100 AFAP went 1:16 200 EZ 5x(100 + 50EZ)@3:00 1=25 fast build down to 50% +50 EZ 2=35 fast build down to 50% +50 EZ 3=50 fast build down to 50% +50 EZ went :35 4=100@90% + 50 EZ went 1:16 5=EZ 350 EZ Total 3000 yards
I had two good swims out in the ocean this weekend. Saturday started out very overcast, and the forecast was for possible thunderstorms, but after guessing wrong about Friday's weather and missing an outdoor swim then, I decided to brave the weather and head out to see what would happen. I was glad I did, as the clouds turned into blue sky, and I enjoyed a nice mellow day at the beach. I swam an easy 5k loop, with flat water and minimal current. The water has turned a little overly warm--we are into mid August now--and there was a fair lot of debris (bags, branches) in the water from recent rains. But it was still very peaceful and happy-making stroking along the familiar course. I even found a few cooler patches here and there that felt soothing and restorative. Today the weather was sunny but not too hot, and the beach was a little more crowded. There was a nice CIBBOWS contingent out, and I ended up swimming to the pier and back, then playing and synchro swimming for about half an hour near the shore. (Watching the synchro on tv has given me ideas!) Unfortunately the sea lice were out in force today--I stopped a half dozen times during my swim to clear them out of my suit. Luckily, I don't suffer from the itchy welty aftereffects of sea lice the way some of my fellow swimmers do (at least not so far!). Apart from the those little critters it was an easy day of swimming, with the water flat and cooperative--it felt like I was getting helped along by gentle swells in both directions. There were lots of boats and jetskis out, but happily today they stayed well clear of swimmers. During this part of the summer I often lack motivation for going out to the beach--the warmer water temperatures and the crowds don't appeal to me as much as spring or fall beach days do. I was glad to have two good experiences out there this weekend, and to remind myself of the pleasures of swimming at the beach during this warm season. Still, I'm looking forward to swimming in some cooler temps soon!
8/12 @ DRY 9 am warmup 1000 yards 6x100 k/s stroke 2:00 3x100 IM 2:00 150 cd 2050 Total
Saturday 8/11 PM only LCM 400 swim 4x100 @ 1:50 25 drill/50 side kick alternating sides at 25/25 build 3x300 @ :30 rest 1 - FR kicking 10M off every wall 2 - Pull w/ buoy + paddles 3 - 75 fast/25 EZ 12x50 @ 1:00 kick w/ fins 2 fast/1 EZ 3x100 @ :10 rest 1 - pull w/ buoy + paddles (count strokes) 2 - pull w/ buoy only (count strokes) 3 - swim (count strokes) 2x50 @ 1:00 kick w/ board fast 300 EZ Total: 3000 LCM
Swam 3 K early the AM. The early swim on Sat is one of my favorite swims. Not too many people in the water and those that are there are pretty good swimmers. Got a good pace going trying to keep up with a woman triathlete next to me. She was FAST! In the evening i did 2 hours of water polo. This is only the second time I have done water polo and I really like it! the Sat crowd was not too competitive So I learned some skills. Even got to play goalie which i really suck at. I am amazed at the older guys who used to play in various Southern Cali universities. These guys can tread water for a long time and they are able to basically leap out of the water.
Run 1 mile w/u 4 x 800m sprint 10 burpees between 800's 1 mile c/d Later in the day (evening) Swim 3 x 500
Swam with Peter, Dave M., sally, MAry and a couple of others at the Huntsville Natatorium. More kick than usual and I actually did the IM sets as IM (they were only 25's, but still that's new for me). 4x50 Free on 1:00 200 Kick 4x100 Free on 1:25 (1:25's again, maybe I can start lowering my interval times) 4x50 on :50 200 Kick 4x100 on 1:30 200 Free w/paddles 8x25 IM order on :30 4x50 Kick 4x200 on 2:50 (had never done faster than 3:00 interval - swam at 2:45 pace) 4x50 on :50 8x25 IM on :30 4x50 Kick 4x200 Back w/paddles on 3:10 2x50 Free 4500 yards 90 minutes
ZONES Day 1 Sat Aug 11 2012 http://legacy.alamo.edu/pac/ict/aquatic-center/aug-10-12/ I was entered in the 400 IM last night & opted to skip it & just stay home I entered the 400 FR thinking I'd do a 50 or 100 split request. Then found out the touch pads at the far end weren't hooked up. So I got up and swam the 400 Fr, did 350 easy speed, 2 beat kick then 6 beat kicked the last 50 67.54 72.79 2:20.33 73.76 3:34.09 67.81 4:41.90 2:21.57 50 BR 34.57 Went a little faster than Omaha Was entered in the 1 fr & skipped it 50 BK 29.02 Yes! Very happy with that I went 29.50 at Nats so that's a big improvement Looking back I was dumb to swim the 4 free & 50 BR, because my priority was the 50 BK & 100 BK relay lead off on the 4 x 100 medley with BK me, 49 65.49 Whitney said my splits were 31.8 33.6 BR David Guthrie 52 1:09.64 2:15.13 FL Jim Sauer, 55 1:02.37 3:17.50 FR Mike Varozza, 45 56.26 4:13.76 Honestly wasn't happy with my time & felt I could have gone faster, but it was my 4th swim of the day. I should have prioritized & skipped the 4 FR & 50 BR. The pool was warm around 85 degrees & the air on deck was in the 90s, doors we opened at each end of the pool But we did break the 200+ men's 4 x 100 WR which was 4:27.93 so we're all pretty psyched about that. Tomorrow I've entered the:: 800 fr (in case I wanted to do a split request) 50 FR 200 IM 50 FL & we have the 4 x 100 fr relay with David, Mike, & Jim The WR is 3:54.63 Right now I plan on skipping the 8 fr & 2IM To rest up for the relay, but the FL is right before it
Updated August 11th, 2012 at 10:22 PM by ande
Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 -- 8 back, 8 belly 5 x 50 caterpillar fly drill @ 1:05 50 EZ Main sets: 3 x through w/fins 300 kick ultra done as: 12 x 25 @ :30, approx 18 yards fast & 7 cruise 100 EZ 5 x 50 stroke @ 150 ish pace 100 EZ 1 x 50 AFAP 100 EZ Round 1: Ultras = flutter kick w/board 50s fly, approx 28-29 ish AFAP fly, approx 24+, slipped on turn Round 2: Ultras = dolphin kick w/board 50s breast dolphin (3 strokes per 25), 33-34 AFAP breast, 28ish Round 3: Ultras = dolphin kick on back 50s back, 27-28ish Skipped AFAP 50, no more AFAP left 16 x 25 w/parachute @ :45-1:00 8 swim, 8 kick 100 EZ Total: 4350 ++++++++++++++++++++++++++++++ The sun did not shine until mid afternoon here, so I took myself off to the Y. I was braced for crowds, but it was less crowded than yesterday. I think I even caught a glimpse of a couple masters swimmers as opposed to triathletes. The main set was fairly exhausting. There is only a trad pace clock, so times are only approximate. My baby turns 20 today ... In shock. I'm just glad he seems so happy.
That's "High Volume Training Maui Channel Swim Style" for those without the secret decoder ring. Since I have not blogged since March, let me catch you up on my training. I have not done any serious training since March, but my stroke has changed considerably. Based on the feedback from Coach Mike and Dr G at the WCM Camp, I really started to work on catching earlier and accelerating through my stroke, the key suggestion to accomplish that being to rotate more through the shoulders to the hips. The rotation was critical, allowing me to get in an arm position that allowed EVF and shift much of the pulling workload to larger back muscle from the shoulders and arms. On the negative side, I don't think this will do anything to help my sprint speed. Working on this was about 2-3 months focused on drills (aka, goofing off while everyone got ready for two Nationals) and maybe 6 weeks of building some endurance back. On to the set! I was reading pwb's blog and saw his horrendous set ideas (50x100s, 25x200s, 10x500s) and thought, 10x500s is incredibly boring, that is probably a good set to do before swimming between islands. Nah! But now I had the idea of doing something incredibly boring as preparation for a swim that is a relay with six people where everyone starts with a 30 minute leg, then does 10 minute legs until they finish. My rough guess is our relay will take about 6 hours, which works out to a 30 minute leg and 3x10 minute legs each. Sounds like a set to me. No warm up (although I get to swim to Lanai from the boat, so maybe I should have done one) Main Set #1 - 30 minute swim - 2200 SCM Main Set #2 (repeat 3 times) - 100 back ez - 10 minute swim - 750 SCM Cool Down - 100 back ez In the real relay, I will have 2.5 hours rest after the 30 minute swim (I am leading off) and 50 minutes between each 10 minute swim, but I think a 100 ez back is close enough for simulation purposes. Mild foot cramp in the last 10 minute swim so I don't think I had another 10 minute swim in me. I feel pretty good, but I am not in the aerobic shape I was in the fall of last year. That was a harder longer swim than anything since March. My preparation for the Waikiki Roughwater last year much more serious.
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