Got in before Bible Study and the current heavy thunderstorm that is overhead for:
-200 IM drill w/u
1 x 400 FR (neg split - missed by 2 sec)
1 x 50 FAST
1 x 300 IM
2 x 50 Fast
1 x 200 FR Pull w/ buoy (neg split - accomplished)
3 x 50 FAST
1 x 100 IM
4 x 50 FAST
(Distance on :20 SR, 50's on :30 SR)
2 x Noah's Ark on 7:00
- 1st = pull w/ buoy (6:31)
- 2nd = swim (6:23)
200 Loosen and out
(Solo/Rec/2900 yds/50 min)
Kinda tired, as this is my first double in a few weeks. Went during the combo family/lap swim; only for the last Ark did I have to avoid kids, which was nice. With this weather, I suppose no hot tub - but ice cream for sure
Back to the pool early today. Feeling a little better than yesterday but still tired. A lot of swimming and other things this month. A day off tomorrow and then finish up May on Friday. Then who knows what June and the rest of the summer will be like.
2x400 on 6:00
2x300 on 4:30
2x200 on 3:00
4x100 on 1:30
5x200 Back w/paddles on 3:10
2x100 Free w/paddles on 1:30
2x100 Back w/paddles on 1:35
1x100 Free w/paddles on 1:30
3x100 Free on 1:30
4 x 50 scull w/agility paddles @ :15 RI
3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
-- 8 back, 8 belly, 8 right side
10 x 50
odds = caterpillar fly drill @ 1:15
evens = single arm fly @ 1:00
10 x 50 @ 1:00 w/fins & agility paddles
odds = free
evens = back
Just got in a recovery/technique workout today to re-boot for long course again tomorrow.
Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
LCM@FGCU Aquatic Center
Air temp 74, Water temp 78
Partly cloudy, humidity at 70%
400 FR as 2(50CU/25RA/25LA/50 SPL-28)
300 FR as 3(50 Smooth, 50 Fast)
800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)
3(4x50 FR on 1:10) best ave
---200 BK/FR by 100
---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles
3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
*1:07, 1:06, 1:05
*1:06, 1:06, 1:04
*1:06, 1:05, 1:03
---3x200 DK/bk w/fins, SDK-10 push offs
1000 FR w/snorkel
2(200 steady, 100 Strong, 50 Steady, 50 Fast)
3x200 FR Smooth SPL 26-28
I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
8 x 25 Burst & Cruz. 1:00 ~ 2, FL, 2 FR, 2 BR, 2 FR
2 x 50 EZ
1 x 200 IM -- probably went 3:00 with company in the lane and going moderate.
2 x 50 EZ
4 x (5 x 50 w/fins) @ 1:00 ~ FL, BK, BR, FR, FR, (did the EZ's as FR on FLY)
1 = 15 UW + 35 build
2 = EZ
3 = 25 fast + 25 EZ
4 = 25 UW + 25 build
5 = EZ
5 x 100 stroke @ 2:00 ~ FLY, FR, BK, BR, FR
50 @ 200 pace + 50 perfect technique
5 x 100 kick, non fins @ 2:30 50 FR/50 BR (Time issue)
50 @ 200 pace + 50 EZ
Pretty good workout. I feel I need to do a bit more work on my kick although it is way better than a year or so back...maybe it just takes 3 or 4 years to develop a good grip or feel on the water--especially as a returning swimmer. GOing to move kick sets up in the pecking order of sets. Got my plyo circuit later today...see last week's post for details.
Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.
600 Warm up
10 x 100 - 1:20 (held 1:15s)
5 Rounds of:
* 3 x 100 - 1:20
* 1 x 100 - 1:15
10 x 100 - 1:15, #4 and #8 on 1:20
12 x 50 - :50, IM Order
200 Cool down
Updated May 29th, 2013 at 11:33 AM by pmccoy
200 FR/200 Bk/200 IM drill
With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
050 - 100 - 100
100 - 100 - 200
150 - 100 - 300
200 - 100 - 400
4 x 50 on 1:00 warm down
(Solo/Rec/2700 yds/50 min)
Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
I am a long time lurker in the blogs and in the forums. I borrow an occasional workout. I post very rarely. I have diligently posted to a Flog for the last 4 years. I am starting a blog now due to a life altering event that happened a little more than two weeks ago. After having 4-6 weeks of mild nausea and vague abdominal cramping, I was diagnosed with stage IV colon cancer. I have completed my first round of chemotherapy and will start my second this Friday. After having to wait ten days for my port site to heal, I swam for the first time yesterday and it was wonderful.
Why a blog now? Well, I have always been a swimmer. I started to compete when I was 7 and swam through college. Other then a few years of sporadic swimming when I was in medical school, I have always been in the water (I am now 43 and the mother to 6 and 9 year old sons along with being an endocrinologist). I have always found peace in the water, whether it be in the pool or in the open water. I recognize that an important part of my treatments will be to remain sane (and active). My oncologist encouraged me to stay active. I am looking for my own strength and the strength to continue to fight. So here it goes.
Tuesday, May 28th
Wanted to just swim a little as I wasn't sure how I would feel. Showed up with 20 minutes left of the 60 minute work-out. Just jumped quietly in the back of the lane I normally swim in.
4 x 25 30.
4 x 125 1:50 These were some sort of IM and there were 2 rounds. I swam free slowly for one round.
200 easy/100 kick/100 easy-- This I was just trying to figure out what I could do. The port site is on the right so I can't really breathe to that side yet. Breaststroke is okay. Backstroke is a little awkward (It has to do with the rotating).
1200 yards total
I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.
400 free with snorkel
6x50 alternating catchup and finger drag drill on 45
8x150, 100 free with six beat kick, 50 back on 2.10
8x75 kick on 1.20
5x(2x50 free on 40, 1x50 back on 40)
I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
Today was some more pace work but tomorrow I will need some stroke focus.
Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.
2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
8x50@1:00 free as 25 catchup drill/25 swim
20x50@1:00 free hold 90% of mile pace held :50's
400 free w/snorkle EZ
400 free kick w/zoomers
100 free EZ
total 3500 meters
First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.
500 (50 Free/50 Back)
10 x 50 @ 1:10 Odds Free Build, Evens Breast Build
8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins
10 x 200 IM @ 3:45 EN2 work
I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .
IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.
Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
PM only SCY
300 swim w/ under H2O turns
4x50 @ 1:00 k/dr (I.M. stroke order by round)
4x25 @ :10 rest build (same as above)
5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
400 @ 5:00 FR I.M. (no FL, substitute FR)
4x25 @ :30 FL
2x200 @ 2:40 FR I.M.
4x50 @ :50 FL
4x100 @ 1:20 I.M.
4x (w/ fins)
2x50 @ :45 BK
100 @ 1:00 FR
Today was the first day of summer season - meaning we have to be out of the pool by 7am for the youth swim team. That means at most 90 minutes of swimming - which in the grand scope of things is probably plenty - it's just 20 minutes less than I have had, if I get to the pool by 5:30 and not 5:50.
This morning my body was really tired. I just sort hung on for the entire swim. Ray was there but I couldn't keep up with him. Right now I am just hanging on through Wednesday and Friday to hit 70 miles. I feel the yardage I have been swimming, but I am going to hit that goal. Then, I am going to change.
5x300 Free on 4:30
8x150 Free on 2:20
5x100 Back w/paddles on 1:35
14x50 Free/Back on :50
With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.
15 minute vasa swim bench at a high tempo
1000 swim with snorkel
10x50 kick on 50
10x200 pull with paddles on 2.30 holding under 2min pace
500 swum 25 back, 25 free easy
Total 4000 yds
I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
Well, after only about 175 yards of breast that felt really good on Sunday... for the first time ever... I was disappointed not to be able to get into the Y yesterday to follow up and try to recapture the feel. Alas, the Y was closed on Memorial Day--as it should be. No open water venues available (drizzly and highs around 50, yuck). So I bought my first new pair of running shoes in over two years and *gasp* I went for a two mile run... my hamstrings now feel like they want to snap; it took a while to loosen back up this morning in the pool.
Today's workout was all about seeing if I could find that rhythm with my breast stroke again... it was there, fleetingly for a few moments in the warm-up, but in the context of an actual IM... well, let's just say I have a lot more work to do.
Here was my torment fest for today, 5000 SCY:
200 EZ fr
4 x 50 single arm fly (each length: 3-4 sdks/3r/3l/1-3 whole stroke)
200 bk pull
200 br kick w/ board
200 br pull
2 x 100 br
IM Abyss with bounce (3000)*:
4 x 100 IM
4 x 50 EZ (1-arm fly, bk pull [focus on hip/shoulder rotation], fr, fr)
*Rests between steps of this ladder varied from :15 to 1:30 (I gave myself a little more recovery after 800 and 600 IMs, rest after the 200s and 100s was closer to :15-:30). Times were slow, I was just trying to survive the set, though my first 400 IM was around 7:15, not bad considering the abuse I've been heaping on the body in the last week or so.
6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
2 x 50 torque drill w/agility paddles @ :20 RI
5 x 30 burst dolphin kick cruise
1 x 50 fly from the blocks (no objection by lifeguard!)
-- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
-- this is a great practice time for me, even if it really was 31 low
1 x 50 back from blocks, on the top, 34
-- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
-- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
3 x 30
-- practicing SDKs from a dive off the blocks
-- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
10 x 50 kick w/fins
odds = @ 100 pace (30-31) @ 1:00
evens = EZ @ 1:30
1 x broken 100 evil w/fins
-- 10 second break @ 50
-- 1:08 (33 high, 34 high)
4 x 50 w/parachute @ 2:00
-- free/back/breast/back kick
Total: 3200 m
GYM: 30 minutes of RC/scap ex and foam rolling
Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!
Updated May 28th, 2013 at 07:44 PM by The Fortress
Swam w/ Sam, Dave and Dave. Did a power hour workout today. 4K yds on a 1:30/100 interval. Felt pretty good as I was able to work a lot of stroke in.
600 warm up
400 IM/400 Free - 6:00
300 IM/300 Free - 4:30
200 IM/200 Free - 3:00
100 IM/100 Free - 1:30
100 IM/100 Pull - 1:30
200 IM/200 Bk Pull - 3:00
300 IM/300 Kick w/ fins - 4:30
2 x 400 IM - 6:00
10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down/easy back, Evens IM Order
100 Cool down
Pool opened at 10 this morning. I got there about 10:15 and wanted to get a good workout in. It's unusual for me to 4 days in a row and 7 out of 8 days. After Wednesday it will 6 days and 9 out of 10. But, Tuesday starts the summer season, which means the youth swim teams start practicing at 7 am and we only have about 90 minutes in the morning. I have a chance to hit 70 miles for May which is 3/4 miles more than last year and more than I have ever done in one month. There's that yardage mindset coming back.
Created a new set today - a saw tooth - to add variety to a ladder or a "M".
3x100 on 1:30
5x100 Back on 1:40
Saw Tooth - 50-100-150-200-150-100-150-200-150-100-150-200-150-100-50 Free :45 per 50
Back Ladder - 50-100-200-30 sec rest-200-150-100-50 w/paddles :45 per 50
5x100 Free w/paddles on 1:30
10x50 Back w/paddles on :50
4x100 Free w/paddles on 1:30
Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.
I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.
10x100@1:45 free w/paddles & bouy held 1:36's
10x100@1:55 free held 1:44's
10x100@1:45 free w/paddles & bouy held 1:35's
400 free EZ
Total 3800 meters
I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).
Long Course Meters in the rain:
8 x 150 SDK w/ long fins @ 2:15
John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.
Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)
All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
500 Free @ 70% effort (went a 6:45)
400 Free @ 80% effort (went a 5:32)
300 Free @ 90% (went a 3:58)
200 Free @ 95% (went a 2:33)
100 Free @ 100% (went a 1:12)
100 Free @ 100% (went a 1:08)
At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!
500 Free @ 70% (went 7:00)
400 Free @ 80% (went 5:35)
300 Free @ 90% (went 4:02)
200 Free @ 95% (went 2:35)
100 Free @ 100% (went 1:15)
100 Free @ 100% (went 1:11)
I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls.
8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.
200 EZ and out
Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!