I was back in the pool for a short workout today after a week of being sick and not exercising much at all. The respiratory infection is under control, thanks to antibiotics, and now the race is on to get my lungs clear of congestion before something else yucky decides to set up camp there. I’m exercising at pretty low intensity—anything more than that triggers asthmatic coughing fits, which just end up adding to the congestion and prolonging the recovery. So here’s the mini-workout I did this morning: 1000 warmup / easy swimming (400s, 200k, 200p, 200s) 4 x 200 FR, odds pull with paddles, moderate pace, evens swim build to mod-fast 200 warmdown It feels really good to be doing stuff with my body again besides coughing and sniffling!
Tue Apr 16th, 2013, SCY I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. http://www.austin1020.com So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it. I walked 9 miles then ran the last mile, here's my data. Gun Time 02:24:26 Chip Time 02:19:53 Division 10 Mile Open M 45-49 Class Position 196 Overall Place 4295 Gen Place 1529 Tot Div 4810 Tot Gend 1633 Tot AG 207 1st 6M Rank 4473 1st 6M 1:27:04 1st 6M Pace 14:31/M 4M Rank 3709 4M 52:48 4M Pace 13:12/M It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it. Swam FRI, SAT & MON (arrived late & left early just did part of the practice) Lifted FRI Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL DAYS TILL Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037 Whitney Coached 6:30 dove in around 6:50 SCY UT Swim Center main pool Swam with: Todd, Jim, & Kellie, Beside Larry, Brad, Sharon and Jason Warm up missed it Main Set 4 rounds: 8 x 25 stroke on a tough interval 50 easy 4 x 200 FR on 2:30 50 easy Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL (my wife actually suggested it) Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
Updated April 16th, 2013 at 03:15 PM by ande
Swam w/ Dave, Dave and Roger. Knees are better. SCY 600 warm up 5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me) :15 rest 5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10 50 Easy 5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr) :15 rest 600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace. 50 Easy Got up to 75 fly before the 1:20 pace started unraveling. 5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br) :15 rest 16 x 50 Pull - :50 2 easy/2 hard 150 Easy Hard pulls were :29-:30. Last 2 were :26 and :27. 12 x 25 - :30 Odds no breath, evens easy free 12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr 200 Cool down (5350 Total)
200 swim 200 choice drill 100 IM kick 100 IM swim 8 x 50 kick w/fins AFAP @ 1:30 4 x 200 @ 3:00 #1 build to race pace #2 middle 100 fast #3 negative split #4 fast 6 x 150 @ 2:20 -125 free build, 25 stroke sprint 200 EZ pull r/15 200 scull w/snorkel r/20 200 EZ pull 4 x 75 @ 1:30 -50 stroke build, 25 dolphin kick on back -went odds back, evens breast 200 w/d 3800 I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
Since 400 IM will be one of my events to work on this year I need to work on my worst stroke, breaststroke. 500 free 500 free kick w/zoomers 10x50@1:00 breast pull w/zoomers 5x100@1:45 free w/snorkles & strapless paddles held 1:30's relaxed 500 breast kick 5x100@2:00 odds EZ free evens breast Total 3000 yards
I was a bit sore today after my work on my house all weekend long. My father and I were busy in the basement fixing a previous owner's up...they cut the floor joists (9 of them!!) to put in a basement stairway access. They had put up a bunch of posts all over, randomly it seems, to keep the top 2 floors up on the house. The house still buckled in the middle though. We broke through the concrete floor, poured new 18" foundations for the posts, and will be continuing work on the beams and posts later next week or so. This old house will be getting another of its many fix-ups. Maybe one day it will be sellable (Fort ) Well, my back was a bit sore from all the digging out, and hauling sacks of concrete down the stairs, but it'll be worth it later. I just took it semi-easy today in the pool... Warmup: 300 Free (25 EZ, 25 Build, 25 Sprint) ... (or 300 Free) (300/300) SDK w/ long fins 4 Rounds of: 200 @ 3:10100 @ 1:3050 @ :40 (1400/1700) Main Set: Workout lanes were super crowded, so John split us up into a 4 lane circuit set. We started in the deep tank - 15 SDKs underwater cross pools @ 1:00 5 lengths cooldown (250/1950) Lane 6 8 x 100 Back @ 1:40 (made 'em, somewhere around 1:20s, minimal effort) 100 EZ (900/2850) Lane 5 8 x 100 IM @ 1:40 (held 1:10-1:13s) 100 EZ (900/3750) Lane 4 5 x 200 Free @ 3:00 went 2:10 / 2:12 / 2:12 / 2:10 / 2:06 Jared made me go first on these...I didn't want to, but I felt better doing all free rather than the strokework stuff earlier. 100 EZ (1100/4850) 20 x 50 Free w/ long fins and paddles @ :45 This was just horrible after the 200s that I went all out in...plus flutter kick w/ long fins sucks too. (1000/5850) 300 EZ ------------------------ 6150 Yards
My wife's father passed away(they were estranged) just over a week ago and she is heading to Iowa for the official service at the Rock Island Arsenal and then sticking around for a few days to handle the estate. While she is gone I am on Daddy duty. I suspect we will be eating a lot of Chick-fil-a the next few days. I arranged with my coach that my kids can come with me(they don't know yet) to practice. Tonight I felt ok, but not really special. I arrived at the pool a little earlier than normal and got my warm up in before the masters practice. This meant I finished at a reasonable time and had a chance to hang out with the kids before we went to bed. Warm up 1000 with snorkel 10x50 catchup drill 100 easy 12x100 on 1.20 working turns and kick off the walls with overkick inbetween Main set 1000 on 12 mins 500 swim on 7.30 400 swim on 5.40 300 swim on 4mins 200 swim on 2.30 100 swim on 1.10 200 easy 2min rest Timed 50 from deck 50 easy Total 5600 The 12x100s were surprisingly hard working the turns. The 1000 I just cruised and got about 10 seconds rest. The 500 I picked up the pace and went 5.17. I held 1.04 pace on the 400 and 300, got out to go to the bathroom and then went for it on the 200, going 2mins. I took an extra minute before the 100 and went 56high(could have been 57, but I swear I saw the 6 on the electronic clock). I was not expecting the last 50 and actually had a very slow start but still went 24 off the coaches stop watch. Overall I was pleased with how the workout went, and unlike a few weeks ago I did not die hard on the 200 which I hope is a good sign. Still a long way to go but I am making nice progress. One of the guys who I swim with in the evenings made a comment about me looking cut, so I decided to weigh myself for the first time in a while and to my surprise I was 175, which is much lighter than I thought I was. I will probably gain a couple of pounds with hydration but that's still lighter than I really want to be! It's too late to do anything about it right now.
Updated April 15th, 2013 at 09:57 PM by StewartACarroll
There was a light crowd starting out today and a lane was free next to the big boys. So, I swam with Peter, Dave, Dave, and Danny this morning. That meant swimming faster - which I need! 6x50 on :45 8 times through 100 Free on 1:10 (swam these at 1:12-1:13 which is good for me) 50 Kick on 1:10 2x50 w/paddles on 1:10 100 Free/Back 400 Timed Kick Free/Back - 7:10 150 Free/Back 400 Timed Back w/paddles - 5:25 (good) 300 Easy 3x100 free w/paddles on 1:25 3x100 Back w/paddles on 1:30 100 Free w/paddles hard - 1:10 100 Back w/paddles hard - 1:17 100 Free w/paddles hard - 1:11 100 Back w/paddles hard - 1:15 200 Free/back 4850 yards 105 minutes
Lovely morning with none of the expected rain! Rained so hard yesterday the guards couldn't put the mats on the pool, so the water was cooler as well. Had a fun set today w/ATAC - so fun I sort of repeated it after the kids got out & went to school. 500 back/free 500 Pull 300 Kick 3 x 200 @ 3:20 3 x 150 @ 2:30 3 x 100 @ 1:40 3 x 50 @ :50 200 easy (kids out here - which meant the digital clock left as well) 3 x 200 IM 4 x 150 P 3 x 100 IM 4 x 50 free 200 cool down Total: 4900 LCM Hoping to have a good week swimming w/my new program of the Genie Rub after weights & Shot Blox about 1000-1500 into the workout. It's working well so far & I'm feeling so much stronger & less achy! Thank goodness, I was kind of getting depressed for a week there. . .
Swim/SCY/Solo: Warm up: 600 various 8 x 50 w/agility paddles odds = front scull evens = EVF free 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 -- 4 dolphin, 4 fast hands 100 EZ 2 x (25 AFAP free +75 EZ) @ 3:00 (10s) 50 EZ 1 x 50 AFAP fly w/fins (23) 250 EZ 1 x 100 broken free @ 100 pace 200 EZ 100 scull Total: 2350 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly. Psych sheets for Zones are out: http://www.patriotmasters.org/Coloni...ults/index.htm. There are 562 swimmers, the biggest number ever for Zones. I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy. We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made. Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing? http://online.wsj.com/article/SB1000...sj_share_tweet
Updated April 15th, 2013 at 09:50 PM by The Fortress
LCM@FGCU Aquatic Center Air temp 75, Water temp 78 Sunny, humidity at 88% Warm Up Dryland bands 400 FR as CU swimming 400 FR w/agility paddles-buoy-tube 1x200 FR as 4(25 smooth, 25 Fast BC-2) *Set 1* 3(4x50 FR on 1:00, 1:00 rest) *34-34-34-34, 34-33-33-33, 32-32-32-32...right into 2(4x100 FR on 2:00, 1:00 rest) *1:17, 1:16, 1:16, 1:16 *1:15, 1:15, 1:15, 1:15 ---200 BK ---200 FR as 2(25RA/25LA, 50 CU) *Set 2* 2000 FR TT as steady DPS *26:44 ---400 as 4(50BK, 50 FR-CU) *Set 3* 12x50 FR on 1:00 *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into... 8x100 FR on 2:00 *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16 Warm Down 600 FR Drills, BK, Fly & BR Dryland bands Comments Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
Swam w/ Dave, Dave, Dave and Danny. Normal Monday aches and pains. I didn't have to referee Saturday but I coached 3 games. Sunday soccer was 7v7 so not quite so much running but we played for an extra 20 minutes or so. This morning, my left knee hurt pretty bad. Pushing off the walls and breaststroke kick both hurt. Once I got going, the pain wore off. SCY 600 Warm up 8 x 50 - :45 break 8 Rounds of: * 100 Free - 1:10 (started @ about 1:07 and descended to 1:01) * 50 Kick - 1:10 * 2 x 50 Pull - 1:10 100 Easy 400 Timed IM Kick (6:50) 100 Easy 400 Timed IM (5:25) 250 Easy IM wasn't too bad for me. 1st 50 fly was a little too fast and I started paying for it on the 2nd 50. Lived through the backstroke and finished strong w/ a decent second 200. 10 x 100 - 1:20 Dave pushed me through these. Started @ 1:18 or so and we slowly descended. By #9, we were making 1:10s. Finished the last one on 1:08. 200 Cool down (5450 Total)
I had a good day off swimming yesterday, but I was a little grouchy as a result of another bad nights sleep on Saturday. I felt much better this morning waking up 5 mins before the alarm was due to go off and feeling quite awake and fresh for a change. The workout this morning was fun. We were a little cramped for lanes since the pool is setup for LCM, so swam with a couple people I don't normally swim with. As a result the coach decided that I needed to wear a couple of parachutes during the main set so we could all go on the same send off. Despite being tough I actually enjoyed this and ended up still leading the lane at the end of the set! Warm up 400 free with snorkel 6x50 catchup drill 4x50 over kick drill 8x100 with snorkel, 25 kick, 25 finger to drill, 50 swim on 1.40 Main set 8x150 with two parachutes on 2.20 8x50 kick on 1min 6x50 drill on 50 Warm down 500 breathing every 5 Total 4000m My coach said we will be going about 5k tonight with more kicking. So first day of taper looks like being a 9k day, which compared to the last few weeks is about 2-3k less than normal.
Today the water was cold so it made it easy to do a long hard workout just to keep the blood moving and the body warm. 500 Free every 4th lap drill 500 Free kick w/zomers This next set is all free with paddles & bouy on a 1:30 base 100@1:30 went 1:23 200@3:00 went 2:49 300@4:30 went 4:12 400@6:00 went 5:37 500@7:30 went 6:48 200 free w/snorkle EZ 100 scull drill w/snorkle 100 free catch up drill at hips w/snorkle 100 free underwater recovery w/snorkle 500 free kick w/zoomer 200 free EZ w/zoomers Total 3700 yards
The staff at the Island School/ Cape Eleuthera Institute all wear a lot of hats and have to be flexible. Clare and I headed to the boathouse for our 5 am rendezvous with Ron, and learned that Scott would be taking the first shift on kayak. Rachel (who was supposed to take the first kayak shift) was up very late taking care of a student needing medical attention. Our boat was loaded with kayak and supplies for the day... We only needed to board with our personal items and head for Lighthouse Beach. Ron held a course about 1/2 mile off shore. Traveling around 20 knots was smooth, and the ambient light of the full moon somehow made the air feel warmer. When we arrived at Lighthouse, Ron dropped anchor about 100 yards from the beach. There are some shallow coral formations that were hard to differentiate from the dark areas of turtle grass from topside, but once I goggled up, I could see quite clearly as I swam to the beach accompanied by Scott. It was now about 6:45... A few minutes later than the 6:30 start goal, but with my back to the low cliff, I was facing a full moon; bright white, beams shooting through the scattered clouds and striking the ocean in the distance. Behind me, and out of sight, I could sense the orange-red glow of the soon to be rising sun. What a production. The lighting crew here is top notch! I stood atop a plastic milk crate that just happened to be lying on the beach, raised my hand, lowered my arm as Scott blew a whistle to signal the boat that we were off. The low level of atmospheric light appeared to be magnified under the waters surface, and the features were quite clear as Scott and I pass through the narrow channel which (see figure 1) is very shallow, and separates the first detached rock from the island proper. Turn right.... Continue. We hold a steady course at what feels to me like a quarter mile from shore on my right; Scott kayaking steadily along at my ten 'clock; Clare and Ron in the boat... A 22 foot center console inboard-outboard with a t- top canopy. The bottom remains clearly visible in water that I guess ranges from 15 to 30 feet deep. The features alternate between clean sandy bottom, sea grasses, and coral heads. I see turtles, lobsters, tube sponges, sea fans, sting rays, friendly little colorful reef fish, etc. It's a moving picture show I've become familiar with, so... Nothing really distracting, and no strong urges to interrupt the swim for a free dive to the bottom for a closer inspection. Onward. Before my 3 hour feed I notice the sea grassed bent acutely towards us. The ebb has begun a bit earlier than I guessed it would... But it was purely a guess, as the tide data locations are each more than thirty miles away, one on the east of the island, and one on the west of the island. From east to west there is about a 2 hour difference, so the theory is to calculate the distance from one of those points and take your best guess. Example.... Midway between the two: add an hour from the east or subtract an hour from the west. Yes, it's crude, but since we are heading in a westerly direction, I expect the ebb to be longer than 6 hours. Still gives us plenty of time to finish with a flood. Hour 4, and like clockwork, the transfer boat arrives with Charlie and Rachel. For a couple of minutes I swim ahead while Scott and Rachel switch out on kayak, but soon, Rachel paddles up to my left, Charlie and Clare keeping watch from "Dave and Di", and Ron and Scott are heading back to the dock where I'm sure other duties await them. I'm only marginally familiar with the distances and landmarks along the course on this stretch and I ask Rachel if we are approaching Bannerman Town. She lets me know that we are coming up on Davis Marina... Bannerman Town was way back. Davis Marina is 10.8 miles from where we started... half way at 6hrs 40mins. Two miles beyond Davis is Plum Creek. I vaguely remember swimming to a small wreck during a previous Total Immersion Swim Camp visit to Plum Creek, and Rachel confirms... We will be going right over it. Plum Creek is at about 13 miles from Lighthouse... Another mile and a half and we are passing Deep Creek. This is the last settlement we pass from Rock Sound until we arrive at the Island School. A few faculty members live here, and there are a couple of favorite establishments at the crossroad... Friendly Bob's bar and liqueur store and Sharil's Restaurant...No Swearing: No Hustling. http://www.discover-eleuthera-bahamas.com/sharils.html I'm not sure where we were when the next team change occurred, but I do remember that Jai was kayaking and Rob had taken over at the wheel while the ebb was still going strong. I recognized Diel Point by the monument standing tall. Things were starting to look familiar now as we were approaching the stretch favored for our early morning " coach's swims" from camps past. From Diel Point it was easy to see the Chub Point rock pile memorial. Up to this point, we have been moving through shallow water... Less than 40 feet, but now, Jai and I were at the edge of the canyon. To my left was the abyss and we traveled the knife edge for a bit before going deep. The sun was now pretty low in the sky, and the synchronized change in atmospheric light and my view to black was intense. Three silver trigger fish bumbled by... From a distance, i thought they were sunfish. I stopped to watch them pass. Large groups of pink moon jelly fish were bubbling up from the deep. Occasionally bumping into me and then tumbling away. We passed Chub Point wide, and it felt like things were flooding now, but without a visual lock on the seagrass, I really had no point of reference. The shoreline here is very familiar and soon we would pass High Rock and Fourth Hole Beach. That iconic photo; fisheye lens of Terry Laughlin and me was taken right at High Rock. This one is at Fourth Hole: http://www.totalimmersion.net/open-water-camps Scott and Rachel were heading out from Fourth Hole to join us for the home stretch... Scott swimming, and Rachel kayaking. I didn't see Scott until he was right next to me, but I was able to anticipate their arrival as Jai was waving and raising his paddle as they approached. The green lights that I attached to the deck lines of the kayak were again visible to me, and I assumed that the green strobe on my goggle strap was equally visible. Night had fallen, but the bottom was again visible. It was hard to differentiate between the streetlights, marina lights and headlights. A large welcoming crew was waiting for our landing, and two of the school vans had driven close to the beach with their headlights lighting the finish. The flood was ripping around the point. We shot past the intended finish by about a hundred yards. 13 hours 41 minutes 55 seconds... A beautiful journey! My exit through the rocky strip was surprisingly graceful... I had warned everyone not to be alarmed by what would almost certainly be a spastic-stumble-crawl to the beach. Better to prepare for the worst. Rather than swim back to the boat, I opt for a van ride thinking I could probably be showered, dried off ,and dressed before the boat docks and unloads. Ron gives me the shirt off his back and the hat off his head for the ride. Karen delivers food… some delicious wahoo and pasta. I’m too tired to eat, but wake up early the next day and devour it all. I got a bit burned. Perhaps the sunscreen was a bit past its best by date. Clare wants to go for a swim, and a little cool down swim sounds like a good idea. We do a few laps around the reef balls outside of the dining area and then swim north toward the CEI dorms. We swim into a group of 12 spotted eagle rays in four feet of water. They divide and swim around us… one bumps Clare and they swim onward. It’s a lazy day for us that goes by quickly, and a celebratory dinner at Sharil’s was the perfect way to gather all those who made the swim possible and talk about future plans to introduce this amazing place to more swimmers. So many thanks to an amazing crew! Team coordinator: Karen Knight Pilots: Ron Knight, Charlie Sandor, Rob Lloyd Kayakers: Scott Aland, Rachel Shapiro, Jai Leal Mixologist, observer, better half: Clare …and to those responsible for introducing me to the amazing swimming world of South Eleuthera: Terry Laughlin, Justin Dimmell, Andrew Farrell, and Chris Maxey
Updated April 14th, 2013 at 05:51 PM by chaos
I was dead today from deep tissue + yesterday's all day gardening session. So I just hopped in and went 1650 EZ. We definitely had crazy buyers. When they found out we hired our own engineer, in a huff, they signed releases to the K based on their guy's report. Then they submitted an email detailing repairs they wanted and were in another huff when they found we had put the house back on the market. I'm not sure they even read our engineer's report or his rebuttal of their engineer Their engineer (who we guess may not be one since the report wasn't stamped) thought we should do things like rip up 1920s floors to make the joists closer and rip out walls to put in copper piping for one drain that was in perfect working order. The report was basically a wish list of structural upgrades. And they attempted to outright lie and say their inspection company didn't do repairs, which was patently false (do they think we can't use google?). Today, they said they would hire a third engineer if we would agree, in advance, to pay whatever repairs that engineer suggested. ?!?!?! Really whacko buyers to think any sane person would agree to that. I'm not sure if they're just idiots or they think it's a buyers market here or what ... Even their home inspector said it was a unique property in wonderful shape for an old house with numerous upgrades already (new garage, new guest house, new pool, new windows, new roof, new wiring, new kitchen). I'm glad we washed our hands of them. Now I have to vacate the house because another prospective buyer is coming over. And it looks like we may have to have another open house during Zones next weekend. Not the best timing, oh well. Jimby and Stud, who are staying here, will have to be super neat. :-) I'm just so very glad they precipitously signed a release so that we could put it back on the market right away. I hope the next prospective buyers are not insane. Please.
Updated April 14th, 2013 at 06:09 PM by The Fortress
Just when things were going really well and I felt like momentum was headed in the right direction... bang... caught my foot just right on the tiles during a flip turn and sliced it open pretty good; nice and deep. I was in the middle of a nice hard workout too... in the second set of what was supposed to be 3 x 4 x 100 on 3:00 at about 95%. I was coming in at 1:12-1:15, my fastest times ever in freestyle, the lactic acid was building up nicely, I was at about 2600 for the workout... hoping to get in about 4000, when I cut my foot. I got it out of the water and over the drain on the deck before it started bleeding too badly, but I could tell it was deep. The lifeguard helped me to stop the bleeding and bandage it; but there would be no cool-down, which really sucked. I pushed the skin backed together, hoping it would heal up on its own and not require stitches, and it stopped bleeding pretty quickly. Neosporin and clean dressing for the rest of the day and it seemed to be coming along nicely. I did some yoga yesterday morning before work and didn't have any problems, and left the bandage off... maybe the air would help it heal. But last night when I got home I noticed it had been oozing and left a stain in my sock, so I decided to take the night off from swimming. Today I used the skin-crack sealer and took it to the pool for a good 3500; I kept an eye on the foot and the wound never re-opened, so I think I'm in the clear. Tomorrow I'll be back on track. Today's workout was dreamed up by Scotty. My freestyle was a lot slower than Thursday's workout, but I think maybe I was still sore from that effort and from not helping my recovery along with a good cool-down. A lot of IM work today: WU: 400 EZ free 4 x 100 on 2:00 (1:30-1:33) 4 x 50 on 1:00 (:40-:41) MS: 5 x 200 IM on 5:00 (3:28-3:34) 5 x 100 IM on 2:15 (1:40-1:45) 100 recovery 400 IM (mid 7:20s) CD: 500 EZ free About 70 minutes in total. My endurance on fly feels a lot better. And my kick on breast is coming along, but it was not a super fast day by any means. Afterward I got in 30 minutes with the core and weights; 5 minutes of core work (bird dog, front plank, flutter kicks), then: 3 x 10 lunges 3 x 10 military press 3 x 10 squats 3 x 10 incline press 3 x 10 sumo squats 3 x 10 upright rows --- 3 x 10 bench press 3 x 10 seated row* 3 x 10 decline press 3 x 10 lat pull downs* *70 lbs; everything else was with 20 lb dumbbells and alternated exercises w/ each set (lunges w/ military press for ex.), without any rest between sets or exercises. I'm surprised at how I can work up a pretty good sweat after about 15 minutes of this.
The Nat was set up for long course meters today - still have only swam LCM maybe 10 times. The length and lack of turns is so different, especially for backstroke. I know a lot of swimmers lack LCM but I'm just not there yet. Still, it wasn't as bad as I thought it might be and I had a good swim even though I had to leave early to get to Serving the City as One. Swam with Dave, Dave, Peter, and Brandon. Don't know what the intervals were, I just followed them. 400 Free 4x50 Back 400 Free 3x200 Free 100 Free w/paddles 4x50 Back 100 Free w/paddles 3x200 Free 8x100 Free 8x50 Free 3800 meters 75 minutes
The pool was actually a great temp today probably about 83. Felt good. Topped off workout with a visit to the hot tub. 500 free 500 free kick w/zoomers 5x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:45, 2:43, 2:36 8x25@1:00 shooters w/monofin 8x25@1:00 fly w/monofin 200 fly kick w/monofin 8x25@:45 1 arm fly w/monofin 8x25@:30 fly w/monofin 500 free kick w/zoomers 500 free w/snorkel every 4th lap scull Total 4000 yards
My daughter and I swam at the same time today(different lanes) and I suspect this is going to be the new norm for years to come! The seniors do dry land for an hour so there were extra LCM lanes while they worked out. I swam about an hour in the 50m pool and then moved to short course yard pool for the final part of my workout. Today I still felt sore and stiff but not swimming last night made a lot of difference in my energy level. This is giving me confidence that when I taper I will start to feel much better and stronger. Warm up 1000 free with snorkel 10x50 with snorkel on 50 swum as 25 kick, 25 over kick free Main Set 5x400 alternating pull, swim on 5.30 6x50 kick on 45 with fins Warm down(in scy) 10x50 kick with fins on 45 10x50 catchp on 45 200 easy Total 3800m, 1200yds Swim bench after swimming I went in the weight room and used the vasa swim bench. I did 3 sets of hard pull for 7mins per set, with enough time to grab water between sets. Even this felt pretty good. I always feel the soreness between my lat and tricep for the first few minutes, then it goes away as I get going. I had a great set of 400 meter swims today and i am really happy with my progress. I went 4.50, 4.55(swim), 4.45, 4.52(swim), 4.55. I have not done a main set of 400s LCM since I got back in the pool and despite these hurting muscle-wise I felt strong and when I went to push harder I was able to pick it up. I start my taper next week which I am so looking forward to. Roll on Nationals!
Updated April 14th, 2013 at 11:03 AM by StewartACarroll
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