My left elbow and shoulder were a little tweaky today and I can feel the trigger point in my mid left lat that is causing the shoulder problem. I need to make time to work it out today. 200 free 200 kick took forever as usual 200 pull 100 scull w/ snorkle Did the rest with fins to lighten the load on my left shoulder but then again I also chose to do fly for 3 of my choice swims: 200 dolphin kick on back 100 IM drill 100 fly 50 free made it in 5 breaths 50 EZ 200 flutter kick w/paddles as board 100 DPS w/paddles free 100 fly 50 free made it in 4 breaths 50 EZ 200 dolphin kick on back ran over a MANatee at end 100 IM dril 100 fly 50 free made in 4 breaths 50 EZ 200 flutter kick w/paddles as board 100 DPS w/paddles free 100 back 50 under/over 50 EZ Total 2700 meters
LCM at FGCU Aquatics Center. There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78. *WarmUup* 10x100 FR on 1:30 did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17 *Set 1* 5x400 IM combinations on 1:00 rest FR/BR by 100BK/BR by 100Fly/BK by 100as 2x200 IMas 400 IM *Set 2* 1x1200 Fly K/S with fins as 8(100 DK on back, 50 Swim) 200 EZ Swim *Set 3* Did 500 FR cruise and got out. Comment: The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
Thursday 5/17 AM and PM LCM + Crossfit Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough). AM swim: 500 swim 200 IM drill 100 scull 12x50 @ 1:00 w/ fins odd: 25 kick/25 shooter even 25 shooter/25 kick 100 EZ 8x50 @ 1:00 burst + cruise (did 2 each stroke) 100 EZ Did the main set breaststroke on the AFAP 100 AFAP kick for time (1:26) 200 EZ swim 100 AFAP swim for time (1:18) 200 EZ kick w/ board 50 AFAP kick for time (:41) 200 EZ swim 50 AFAP swim for time (:35) 200 EZ kick w/ board 100 EZ Total: 3200 PM swim: 300 swim (100 FR/200 IM drill) 4x100 @ 1:40 D1-4 4x50 @ 1:00 D1-4 4x25 @ :40 IM order build to fast 1x100 @ 1:15 FR 1x400 @ 6:00 IM (5:36) 2x100 @ 1:15 FR 1x300 @ 4:30 IM no FR (4:19) 3x100 @ 1:15 FR 1X200 @ 3:00 IM no Br, no FR (2:45) 4x100 @ 1:15 FR 1x100 @ 1:30 FL (1:14) ^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it. Total: 3000 Crossfit: 4x (:40 on :20 off to switch stations) med ball planks split squat (w/ 2x20 lbs dumbbells) tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
SCM, with swim buddy 300 swim back & free 200 kick on back alternating flutter & dolphin by 25's 4 x 50/1:15 build, odds back, evens free 6 x 25/:45, odds fast, evens easy - did fly-back-free on fast ones 50 easy 3 x 50/1:10 back at 200 race pace - went 42-44-43 on these 300 easy free swim down Total: 1350 meters I'm feeling pretty good. Loose and relaxed. Hope this means I will have some good swims this weekend.
Updated May 17th, 2012 at 06:36 PM by poolraat
Swim/SCY/Solo: Warm up: 600 various 4 x 50 fly drills 10 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 (or maybe only 6?) 50 EZ 10 x 50 @ 1:30 odds = double shooter w/MF @ 100+ pace -- went high 20s or 21 flats evens = easy dolphin kick w/board 10 x 50 odds = breast @ 200 pace @ 1:30 evens = DPS free @ 1:00 -- decided to bag it during this set 100 EZ Total: 2450 +++++++++++++++++++++++++++++ Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.
Updated May 18th, 2012 at 03:48 PM by The Fortress
I swam solo this morning at Riverbank—just did a short technique-focused workout. It was a slow day up there—just a couple of us in the VF lane. Here’s what I did: 200 easy free 200 (50 BK / 50 FR / 50 BK / 50 BR) 200 RIM kick 200 pull, bilat breathe 200 RIM, drill/swim by 25 4 x 150 (k/d/s), RIMO, with zura fins (fly kick on BR to work on timing), worked on head position on all 4 strokes, enjoyed the fin-assisted fly! 4 x 50 FR, odds easy, evens fast turnover 200 easy + scull + play That was it—afterwards I did a long stretch on the playground overlooking the river and the GWB. It was a beautiful morning and the short swim + long stretch combo seemed very luxurious.
Thu May 17, 2012 Got my hotel for LCM Nats today Sat May 12: swam LCM Sun May 13: didn't train Mon May 14: swam morning practice then drove to Lubbock (8 hr drive) Tue May 15: didn't swim, helped Tess pack up & move back to Martindale from Texas Tech U, got home close to midnight Wed May 16 missed morning practice, 5:30 alarm went off and I went back to bed swam at noon Whitney Coached scy in diving well 6:30 - 8:00 dove in at 6:33 swam with Jim & David beside Tyler, Todd, Traci & Larry Warm Up (scy) 3 rounds of (75 fr, 25 fl, 75 fr, 25 bk, 75 fr 25 br) Main Set (LCM) 400 fr done 100 strong 300 aerobic 1:00 rest 400 fr done 200 strong 200 aerobic 1:00 rest 400 fr done 300 strong 100 aerobic 1:00 rest 400 strong went 4:20 4 x 75 on 1:15 done 25 strong 50 easy 300 fr done 100 strong 200 aerobic :45 sec rest 300 fr done 200 strong 100 aerobic :45 sec rest 300 fr done 300 strong went 3:11 4 x 75 k on 1:30 done 25 strong 50 fast 200 fr done 100 strong 100 aerobic :30 sec rest 200 fr strong 4 x 75 on 1:30 breaths/25 1, 2, 3 500 fr went 5:29 100 easy ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
AM swim Santa Clara Swim Club Masters - SCY Soren coaching 400 warm up 8 x 75 @ 1:40, kick IMO 12 x 50 @ :50, pull with buoy & paddles 1-4 breath @ 5, 5-9 breath @ 7, 10-12 breath @ 5 4 x * 1 x 25 @ :30 breath @ 5 * 1 x 50 @ :45 breath @ 7 * 1 x 75 @ 1:15 breath @ 9 * 1 x 50 @ :45 breath @ 5 * 1 x 25 @ :30 breath @ 11 8 x 50 @ 1:00, 25 build + "perfect" turn + 25 fast 200 warm down * 2700 yards *
Updated May 18th, 2012 at 04:50 PM by eric.carlson
Swam w/ Dave. Felt pretty good today. Lots of pull in the last couple days. Shoulders are holding up but my arms are pretty sore from all of it. SCY 400 warm up 4 Times through: * 75 Pull - 1:00 * 75 Kick - 1:20 * 75 Br/Bk/Fly - 1:15 1:00 Break 4 Times through: * 75 Pull - :55 * 75 Kick - 1:20 * 75 Stroke/No free - 1:15 (I did back) 1:00 Break 4 Times through: * 75 Pull - :50 (Did :45 - :47) * 75 Kick - 1:20 * 75 Stroke/No free - 1:20 (I did Fly/Bk/Br, 75 Fly on last one) 100 Easy 10 x 100 Up/Down Kick - 1:30 (:05) Went 0, 25, 50, 75, 100, 75, 50, 25, 50, 75 Kick. Got up to 100 Kick but that left me 3 seconds behind the interval and very tired. Made it back to 75 at the end. 200 Cool down (4400 Total)
This workout killed my hind quarters and then some. I am not the fastest kicker in the pool by any means but I was as fast as the MANatee in the next lane. 500 free one 50 was pulling on the lane line so the guards could get them tightened properly. 8x50@1:30 as 25 catch up drill + 25 kick 8x50@1:15 as 15m fast + 35m smooth 100 EZ 5x100@3:00 kick :30 VK then 50m fast kick +50m EZ kick It took exactly 3:00 for me to do the kicks I am that slow 100 EZ 50 AFAP free from block in :36 250 EZ 50 AFAP free from block in :36 250 EZ Total 2600 meters Question: how close to your best time should you be after a practice like this?
AM swim at home with Susan Warm-up (1200) 2 x * 200 swim * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS * 4 x 50 @ 1:10 dolphin on back Set I (2200 / 3400) 4 x [ 5 x 100 ] * 2 @ 1:40 focus on DPS * 2 odd rounds @ 1:30, even rounds @ 1:25 * 1 @ 1:20 * 50 easy Set II (900 / 4300) 4 x 75 @ 1:30 breast 4 x 75 @ 1:20 back 4 x 75 @ 1:10 IM, no fly Wrap-up (200 / 4500) 200 easy ** 4500 ** My legs were really tired so I decided to use the pull buoy the first couple of sets of 100s, but I ended up using it for the entire set. I felt strong during the set and held 1:13 - 1:16, fairly good times for me. ************************************ PM Weights Chin-ups Body weight (159 lb.) - 10 lb., 10 sets of 3 The last two sets were tough, I don't think I will be able to drop the last plate and do them unassisted for a while yet. Box jumps 6 sets of 10
Updated May 20th, 2012 at 12:09 PM by eric.carlson (Correct the date)
Yeah, I swam twice, but it wasn't much of a swim during either one. A.M. splasharound: 200 Free 200 Free Pull 200 IM Drill 200 Blah (lots of dolphin diving, whale jumping, sitting on the bottom for long periods) ---------------------- 800 Yards w/ lots of talking to others. ============================= P.M. Swim, since I'm at the Y anyway for my daughter's lessons, and I used this to "stretch out" my muscles from my strenuous work at work. It's not fun tapering when you have a physical job for your career. You think you're doing everything right in the pool, and then your work screws you all up. Oh well, when the first event starts on Saturday A.M. this weekend, I'll be ready! Got this one straight from KNelson: Warmup/Main all in one 22 x 75 Free 1-12 @ 1:10 (held :53-:55s)13-16 @ 1:05 (held :55s)17-21 @ 1:00 (brought back down to :53s)22 @ 1:00 FLY (did a good solid effort going a :48) 150 EZ and out ------------------------ 1800 Yards (2600 Yards for the day) This swim left me feeling good, and I figure I'll swim about 1500 tomorrow, then Friday morning will shave and travel up to Kelowna to meet the rest of my group (they're heading up Thursday. Hopefully I'll be able to see the two guys we have swimming the 1500, they're in the first couple heats, but I should make it. I'm sure I'll see KNelson's Canadian beat down in the final heat! He's got a race on his hands for sure though!
SCM, with swim buddy It's crash taper time! I'm doing a meet this weekend so I will drop yardage and try to get rested a bit before the meet. only did 1500 meters today, most of it easy swimming with a few fast 50's and 25's. Warm up 300 swim alt. free back 100 kick on back w/8 SDK off each wall swim 4 x 50 on 1:15 build: odds back, evens free 100 easy Main Set swim 3 x 50 back on 1:30: #1 @80%, #2 @85-90%, #3 fast - went 47-44-41 100 easy swim 3 x 50 free on 1:30: #1 @80%, #2 @90%, #3 fast - went 41-38-35 100 easy sprint 4 x 25 choice - did fly-free-fly-back, no times Warm down 200 easy free & back Total: 1500 meters
Drylands: RC, 20 minutes low row negatives, 80 x 4 x 8 leg extensions, 100 x 4 x 8 leg abductors, 120 x 1 x 8 (forgot to do other sets, distracted by 2 phone calls at the gym) skull crushers, 50 x 4 x 8 extreme angle step ups w/BB, 40 x 3 x 10 extreme angle isometric squat, 3:00 (hurt shins) altitude drops, 2 x 5 TRX squat jumps, 2 x 10 captains chair leg raises, 2 x 20 ropes, 2 x :30 fast Stretching, 30 min ++++++++++++++++++++++++++++ No time for a swim today. Had to do more prom shopping with Teen Fort after her AP exam. I've decided I don't like having a focus long course meet in the early summer. May to mid June are just crazy busy for me. It's hard to buckle down and train in May right after SCY Nats and in the midst of craziness. Importance of sleep: I need more! http://www.swimmingscience.net/2012/...-swimmers.html
LCM at FGCU Aquatics Center. Steady rain thoughout the practice, water was clear with temp of 79. *WarmUup* 1x1200 FR as 8(150 desc by 50s 1-3) *Set 1* 10x50 FR on :50 at steady pace did 38 ave *Set 2* 5x100 FR on 1:45 at steady pace did 1:17 ave 200 EZ Swim *Set 3* 3(3x200) FR on 3:30 with 1 min rest: controlled desc 1-3 within each round target times: 1)2:50, 2)2:40, 3)2:30 ...results: 2:51, 2:42, 2:312:52, 2:39, 2:292:53, 2:40, 2:28 200 EZ Swim *Set 4* 4x500 FR with 1:00 rest: swim with paddles 500s 1&3 - 100s 1-3-5 cruise, 100s 2-4 fast500s 2&4 - 100s 1-3-5 fast, 100s 2-4 cruise Warm Down 100 Comment: My arms and shoulders were sore from dryland training and yersterday's IM sets. By the time I got to the set of 200s I just wanted to survive doing 2:30 pace. I am near the end of the first 30 days of my 90 day base-building training cycle, and swimming at 2:30 or below really wipes me out. Doing individual 100s from 1:15 - 1:10 are doable, but I have ways to go to hold that pace through 200s to 400s at this time.
Updated May 16th, 2012 at 01:32 PM by fdtotten (corrections)
I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique. Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm. Also, Fort's workouts are working for me. Warm up: 400 swim 300, alternate 50 drill 50 kick 4 x 50 double torque drill w/paddles @ 1:30 100 scull 50 EZ Main Sets: 12 x 50 @ 1:15 25 up tempo free + 25 cruise VK until next interval 50 EZ I thought I'd end up bailing on this but I found I got better at the VK as it went on... 2 x (5 x 100) 1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15 2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15 3 = EZ @ 3:00 4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15 5 = 100 AFAP kick @ 2:00/2:15 100 EZ after each round @ 3:00 I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins. I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?" Thought I'd add my somewhat typical Wednesday Dryland routine here. Weights Pull-ups 2 x 8 Chin-ups 2 x 8 DB Squat 70lb, 2 x 15 DB Bench 60lb, 2 x 12 DB Decline Fly 25lb, 2 x 15 Leg Press 300lb, 2 x 30 Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10 Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step Crunches 1 x 20 Reverse Curls 1 x 20 Stretches
Updated May 16th, 2012 at 03:50 PM by SwimStud
Swam "next" to ATAC today, keeping their intervals. Joined by Jen & Chuck. Still not able to use the hand paddles due to the sensitivity to my surgical site on the palms of my hands. Didn't wear my "compression" sleeves in the water today either - kinda forgot them. 500 back/free 500 P, no paddles 400 kick w/zoomers 6 x 100 stroke/free on 1:40 20 x 50 on 1:00, descend 1-3, hold 4 & 5, alt free & stroke q 5 100 easy 600 P no paddles 600 swim w/zoomers (just to get it done a bit faster) Total:4300 LCM Noticed my biceps or deltoids were a bit achy today around the first 600 at the end there - hopefully this means I've been working hard. Sure wish I could do something to strengthen my triceps (while swimming) - I hate that jiggle - and my stretch cords unfortunately are not miracle cords. Water temperature has been absolutely wonderful this week - we've had a bit of rain each afternoon & the air temp is down as well. Went on my first bike ride in years yesterday. Surprisingly I don't even notice - no tenderness or soreness anywhere except my hands from holding onto the handles. Only went 5 miles, so I think I'll pick up the distance tomorrow to hopefully double that, if not more.
Swam w/ Dave. Main set was pretty long today and eventually wore me out. Couldn't make the interval on the list but I did better than I have in the past. SCY 400 Warm up 5 x 100 - 1:30 (2xFree/3xIM - I did them all IM) 16 x 50 - :30 IM Order 1/2 under water Break 5 Times through: * 4 x 50 IM Order - :50 * 2 x 200 Pull - 2:30 * Odd iterations, 50s are 1/2 underwater. We took that to mean first half of the first 25 is underwater. * Even iterations, Kick. I did 25 Kick (IM Order)/25 Free 50 Easy Dave doesn't use paddles so we dropped the 200 interval back to 2:30 instead of 2:20. I made 2:20 on all of them but I'd have been in trouble without that 10+ seconds of rest. Made 2:15 to 2:17 on the first 6 200s. After that, I dropped back to 2:18 to 2:20. 4 x 100 Kick - 1:45 descend 2:00 Rest 100 Timed Kick (BR-1:26.5) 200 Cool down (5050 Total)
DOMS has set in from my Monday night weightlifting. My biceps and lats are screaming but after warmup I was ok. I had only one of the MANatees in the lane today. 800 free 2x(4x100)@2:00 round 1 swim 2 kick (i used fins) #1 went 1:40, #2 w/:05R at 50 went 1:35, #3 w/:10R at 50 went 1:34, #4w/:15R at 50 went 1:32 100 EZ after Round 1 #1 went 1:45, #2 w/:05R at 50 went 1:43, #3 w/:10R at 50 went 1:40, #4 w/:15R at 50 went 1:39 200 EZ Rest of workout with fins: The MANatee was back at this point 6x50@1:00 free desend went :41,:40,:40,:39,:38,:35 2x100@2:00 free w/paddles DPS 30 per lap 4x50@1:00 breast dolphin descend :53, :52, :49,:46 2x100@2:00 free DPS 37 per lap 2x50@1:00 back descend went :45, :42 2x100@2:00 free DPS 37 per lap 1:00 rest 50 fly went :39 150 EZ Total 3100 meters
Tuesday 5/15 PM only LCM + Crossfit Straight from the HVT board: 400 swim (100 FR/200 IM K/Dr/100 FR) 4x100 @ 2:05 kick w/ board 50 FL/50FR D1-4 4x50 @ 1:00 FR D1-4 3x100 @ 1:40 pull w/ buoy + paddles 800 @ 12:00 N.S. 5:20/5:00 (10:20) 3x100 @ 1:40 opposite fin/opposite paddle 600 @ 9:00 N.S. 4:00/3:45 (7:45) 3x100 @ 1:40 pull w/ buoy only 400 @ 6:00 N.S. 2:34/2:25 (4:59) 3x100 @ 1:40 opposite fin/opposite paddle (reverse of above) 200 @ 3:00 N.S. 1:14/1:10 (2:24) 3x100 @ 1:40 pull w/ buoy + paddles 8x50 @ 1:15 w/ fins, underwater V.S.: #1 - 25 underwater/25 EZ #2 - 25 EZ/25 underwater #3 - 50 EZ #4 - 50 underwater (0 breath) 100 EZ Total: 5000 Crossfit: 2:00 stations of the following: -row (on the erging machine) -balance pad (left leg) -balance pad (right leg) -battle ropes followed by: 20-15-10 (20 reps of all exercises, followed by 15 reps, followed by 10 reps) squat jumps ground to overhead w/ 45 lbs plate pull-ups
Recent Comments
