PM only SCY + Dryland
20 lunges (10 each leg)
5 diamond push-ups
15 air squats
300 pull w/ buoy + paddles + snorkel
200 FR kick w/ board
6x25 @ :10 rest scull w/ snorkel
8x25 @ :10 rest side-glide drill w/ snorkel
3x (no intervals, just switch equipment and go...keep moving)
600 (150 pull/50 scull) w/ buoy + paddles + snorkel
300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
100 FR swim breathing every 7
...Can that be right? My thermometer at the house is reading 99. After a summer in which we hardly ever got out of the 70s, here we are with September just about on us and we're flirting with triple digits. It's been an interesting summer in Southeast Wisconsin.
The lake water was still cool, though, which felt great... by cool, I mean probably mid 70s. I can tell when the water temps start creeping into the mid-80s, it doesn't feel comfortable for a hard swim, but today it was very comfortable for the whole workout. Here's what I did:
WU: 400 EZ swim
24 x 100
--swum as 50 hard/50 recovery
--6 hard 50s on each stroke, recoveries were free
--rests ranged from :05 to :15
--nice hard current to swim straight into for the hard 50s
CD: 200 EZ swim
3000 Yards/60 minutes at Lake Andrea
Apparently it was fast freestyle day on Monday. Not my favorite thing to do but I will do what is asked of me. My wife has trained me to do so.
More rest than normal with some expected speed. I have been trying hard to concentrate on keeping a long powerful stroke when I start to get tired. On thing that I have figured out is that my kick disappears when I am concentrating on my stroke. More to add to the "needs improvement" novel I am writing about my swimming skills.
3 x 100 @ 1:40
2 x 50 back @ 60
8 x 100 @ 1:45
-75 10 kick switch drill/25 back swim
3 x 300 @ 4:45?? (1 mod, 2 fast)
3 x 200 @ 3:15 (1 mod, 2 fast)
3 x 100 @ 1:55 (2 fast, 1 sprint)
6 x 50 @ 1:20 all sprint
5 min vertical kick
-45 on, 15 off
150 @ 2:30 sprint
50 @ 1:00 sprint
50 @ 1:10 sprint
50 @ 1:20 sprint
I only got in 100 w/d before the high school team took over the pool and was too lazy to get into the therapy pool. I went in this morning to stretch out a bit.
4 x 100 @ 1:40 cruise
200 IM drill
6 x 50 BK/BR @ 60
-working on back to breast turns
100 back r/~30
6 x 50 BR @ 60
100 breast r/~30
4 x 50 FLY/free @ 60
2000 quick and easy
Just a little stretch out swim before work.
11 x 50 from block on 2:00 free, 25 fast/ 25 easy
alternate between track and grabfast ones - 11 - 13's with low precision/accuracy (used wrist watch on wrist to time)
10 x 50 from block on 1:30 free - aerobic
So much I find I'm doing wrong (or at least feels as such). Need coaching at the pool.
goblet squats, 3 x 15
hammers, 3 x 30
power wheel roll outs, 3 x 15
long arm crunches, 3 x 50
bicycles, 3 x 50
spin, 60 min
Aug 23: fly to CA with Teen Fort
Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.
Aug 25: fly back to PA, what a long trip
Aug 26: spin, 60 min
Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.
Updated August 27th, 2013 at 01:24 PM by The Fortress
Sunday - 1200 SCM aerobic
Monday - 2550 SCM
10 x 25 on 1:00 free
easy bent arm recovery, hand entry, and downsweep
6 x 50 on 1:30 fr/bk - fr/br (25/25) per 50
easy bent arm recovery, hand entry, and downsweep (frees)
3 x 25 on 0:30 FK
made them (24, 27, 27), and right in to:
850 constant FK
@ 95% E for 8 - 12 seconds off each wallrecovery FK each remaining length
200 FK WFS
moderate effort with strong UWD's and breakout kicking
300 body roll FK WF
arms backroll continuously to each side throughout (almost on back at times)maintain breathing at lowest possible angle when rolling to belly
500 drill WFPS
My kicking has improved lately. I've known the importance of flexibility and streamline while kicking but never really could fully expressed the potential. I believe I'm learning how to implement this better, and I think it might be from a certain timing (with lower limb extension, flexion, body position, and streamline), rhythm and feel. This rhythm must also work with my stroke.
Updated August 27th, 2013 at 10:09 AM by __steve__
Like happens so many times when you get into it you just got to give it your all.
500 free kick w/zoomers
8x25@:45 free burst and cruise
8x100@1:40 free w/snorkle, paddles & bouy I managed to descend these went 1:30, 1:27, 1:25, 1:24, 1:23, 1:21, 1:21, 1:19
300 breast kick
200 breast pull w/zoomers
100 1 arm fly
200 free EZ
Total 3000 yards
Pyramids provide that. I love the symmetry of certain workouts... though while I'm doing them I'm not so fond. There was a certain symmetry today also in the fact that my first really hard workout after Madison was a repeat of my last really hard workout before Madison. Taper and reverse taper are now complete. Ready to move into my endurance and base-building phase.
We went to the Racine Y; the new branch out on hwy 20. Nice water park, though I wish they would have used more of the space for lap lanes. As it turns out there weren't hardly any other lap swimmers anyway, so we never had to share a lane. Scotty did a longer warm-up than usual and said he regretted it about half way through our main set. I only did an 800 for warm-up (usually do 1000-1200), but I took a couple of short recovery swims between pyramids. Scotty and I swam all the pyramids together. I'm not too far behind him on fly, though I felt like I was losing a little more ground to him than I have been in the last couple of months. I beat him on almost all the back reps, he wiped the floor with me on breast stroke, and then we were close on the frees, really close on a few reps. Here's what I did:
WU (800): 400 EZ swim (fr and bk); 4 x 100 IM on 2:00 (1:40-1:45)
500 Fly Pyramid*
500 BK pyramid*
500 BR pyramid*
500 FR pyramid*
CD (1000): 200 fr, 200 bk (both EZ); 4 x 100 IM on 2:00 (1:45-1:50); 4 x 50 fr on 1:00
TOTAL: 4000 SCY/100 minutes
*The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were in the high 1:30s, I was trying to relax as much as possible the first 75 and try to push a little on the last 25. 100s bk were in 1:32 and felt relaxed. 100s br were about 1:50... I was swimming :50 in the 50s, but just couldn't hold form on the 100s. The 100s fr were both in 1:15... an improvement over the last two times we did this workout.
I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.
I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:
No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!
I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.
Updated August 27th, 2013 at 12:41 AM by rxleakem
PM only SCY
800 (200 swim/200 kick w/ board)
6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
10x200 @ 2:30 AE **
- cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)
** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!
I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.
200 kick (breast)
5 x 200 @ 2:50, descend 1-5
8 x 50 kick @ 1:00
12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
10 x 50 pull@ :45
Swam w/ Dave, Dave and Roger. Felt weak and tired through most of the workout. My times were OK though. Not sure why that is. I did play soccer for 90 min last night. Maybe I'm just a little worn out from that.
600 warm up
4 x 200 - 3:00, Convert free -> IM (missed second one)
4 x 200 - 3:00, 3:10, 3:20, 3:30, Convert IM -> IM Kick, start w/ 50 kick/150 IM
4 x 200 - 3:00, 1st, 2nd, 3rd, 4th 50 Kick
4 x 200 Kick w/ fins - 3:30, descend (made 2:32 on last one)
12 x 50 - 1:00 (3 x IM Order)
500 Timed Pull (5:32)
I was a bit surprised at this. The 12 50s felt awful even though I had a couple fast 50s. Dave led the way through the first 150. I pulled even and started building a lead by 250 yards. Dave caught the clock after 300 while taking his first breath on the 13th length. He said were were ahead of 3:20 when he checked. By then I was a couple body lengths ahead but hurting very badly. At 400 yards, I was questioning whether or not I could finish. Somehow I kept it going and had enough lead to hold off Dave (for once). My arms were tingling when I was done... almost like they were going numb. Never felt that before and decided to cool down.
100 cool down
We are 1 week into the annual 2 week Baylor Fitness Center pool cleaning. It seems like forever. So in the meantime, i'm swimming LCM at SMU at evening and/or weekend practices.
It's hard to say whether I am swimming well or not. The sets are quite different and honestly I don't really feel any need to prove myself, swim fast, or do anything extra special. In fact, I am now swimming in lane 4 to avoid the awful group dynamic and so I am leading the lane. I estimate I put in 87.5% blended effort, and modify some, but not as much as i'd like. Just trying to get through the next week without losing conditioning, sprint mode, or feel for the water. But I am also very conscious that I am only "treading water" and not making any attempt to "train" or "further fine-tune".
I'm not sure how fast I am going. LCM just doesn't translate. Here are some sample times:
6 x 100's pull on 1:55 desc. by 3: Held low 1:20 to 1:13's
50's pull on 1:00 held 36-28
A few 50's strong 33 high
100's kick - strong effort 1:18 with optimus fins; otherwise 45 ave per 50 on 150's kick.
So I don't think that's great, and i'm thinking the best thing to do is put on my TYR Burners and chase my swim times. Or wear my Speedo optimus fins and go my swim times.
150 (yes, I missed warm-up again)
6 x 125 kick on 2:10 build each 125 odds whip evens flutter
9 x 100 pull on 1:30 broken at the 75 for 5 seconds with the last 25 with one breath
4 x (50 breast on 1:10 descend then 250 on 3:50 swum as 200 free/50 back)
This was the first Sunday practice I've made in several months. Sunday's are generally distance/pace and I was limited in my ability to do this. (The main set today was 7 or 8 rounds depending on the lane and intervals so I did about half of it). I debated not going but decided at the last minute to head over to the pool (leading to missing warm-up again). I'm a little jealous reading everyone's meet reports because I wish there had been another meet here this summer (The Houston area had one). I really enjoyed seeeing people from other teams and hanging out at the meet in June. I would like to do this again. I'll have to wait until November when there is a short course meters meet here (although I may be at a chess tournament with my son that weekend so I'll see).
I woke early again this morning, but unlike prior mornings I was sore and stiff. Yesterday and Saturday I worked on a work project and pretty much sat in a chair in front of my computer all weekend. It was not much fun but needed to be done. Today's practice was really long and tiring and I suspect I will be sore most of the week based on how I currently feel.
400 free with snorkel
6x50 catchup on 45
10x50 free on 40 getting my heart rate up
10x300 pull with paddles on 3.30
4x(2x50 back on 55, 100 free on 1.05)
I held 31s on the transition 50s. I went 3.05s for the first 7 of the 300s, then had a 3.06 and 3.07 but finished with a 3.04. I did not feel that quick but was very pleased with these. On the last set the 50's back were active recovery and the 100s were fast. I went 1.01s on the first 3 100s and the last 100 I went 58. I was like jello when I got out.
Updated August 26th, 2013 at 08:19 PM by StewartACarroll
Well the CCAC is on the hot side now at 81.5 compared to the 77.8 last week. At least it wasn't the 85 the Y has.
500 free kick w/zoomers
5x50@1:10 free rt arm only w/paddle held 1:01's I can tell I don't get as deep a pull on this arm
5x50@1:05 free lt arm only w/paddle held :56's
250 kick w/zoomers
5x50@1:00 free paddle on rt hand 4 kicks on the paddle had pull
5x50@1:00 free paddle on lt hand 4 kicks on the paddle had pull
250 kick w/zoomers
5x100@1:45 free w/snorkle
Total 3000 yards
Thursday, I started off my trip to Oregon, leaving around 4:00pm, with plans to go to my sister's house in Beaverton. Well, I stopped at a rest area about an hour and a half into the 5+ hour trip, and my little blue '83 Toyota pickup didn't want to restart. I was a bit upset at this point, and stuck in the middle of nowhere for a while. I had basic tools with me, and after working through everything, determined that my battery was dead...very dead. It was the original battery that we put in the truck when my father and I built the thing 6 years ago, so I guess I got my money's worth out of the battery. Well, I did the old "pop the clutch" trick to get the truck started, luckily the rest area had a downhill exit ramp back to the freeway, so it was easy. That was actually my first time doing that for a vehicle, and was happy it worked. I ended up turning the truck around at the next possible "No U-turn" turnaround (reserved for State Patrol) and headed back home for the evening. A little ticked that I wasn't in Oregon tonight, but glad I wasn't stranded. And I got to sleep in my own bed one more night.
Friday morning, I got up, did a little work on my truck, and then ended up leaving town a little before 9:00am. This time I was in my wife's '99 Nissan Sentra, a more reliable and also better MPG car as well. I had to be to the Mt. Hood Pool by 3:00pm for checkin/4:00pm meet start time. It was a 5 hour trip, and I got there with plenty of time. Got to watch the lifeguards changing out the lanelines from SCY to LCM...they were loving life.
All of my seed times for this meet were my season best times in the particular events, except the 50 Fly, which was my time from the 2012 season.
1500 Free - (19:52.77 seed time) - went 19:04.64
1:17.34 (4:58.53) - 400
1:17.85 (5:09.65) (10:08.08) - 800
1:17.35 (5:08.63) - 1200
This turned out to be what I think is my best event of the weekend. I swam it basically solo, lapping everyone in my heat at least once. I wasn't hurting a bit during the swim, and had no idea how fast I was truly going till it was over. My only battle, was with That Guy operating my lap counter. He kept flashing the number 43 repeatedly at me, occasionally giving the correct lap count number. It turns out he was giving the correct number every 3rd 100, which he said was "more than enough".
I had a goal of making a time fast enough to earn the #1 spot in my age group in the USMS rankings, as this year was a "slow year" for my group in a few events. I ended up doing that, by over 25 seconds. We'll just have to see if there's any other late submissions into the database. For now, I'm #1.
800 Free - (seeded 10:04.80) - went 10:07.15
Splits were basically the same as the first 800 of my 1500, only 1 second faster overall. The only thing good I did in this race was beat Kirk Nelson to the 50. I did Fly on the first 50 as well, after that Kirk smoked me. That Guy again counted for me, and I had no clue what he was doing...I think I'll have to fire him from this job in the future.
100 Free - (seeded 1:02.67) - went 1:02.61
29.50 / 33.11
Felt good at the 50, legs died after the breakout of the 2nd length, arms got shorter about 15 meters later. It hurt. Still, a season best time.
200 IM - (seeded 2:37.97) - went 2:36.81
I did not want to swim this race after the 100 Free. I went to the blocks at the last minute, stepped up with no care at all, and dove off. I guess that was the trick, because I actually did good. Another season best. I had no one to race though, as I was in the 2nd to last heat middle lane.
Saturday night night: Can't go to the Portland area without getting burgers from Burgerville!! Only 5 of the original cheeseburgers (love the special sauce) and a large blackberry milkshake. Topped it off later with a 1 liter of cherry coke from the store. My grandparents thought I was nuts eating all of that.
I was still at my grandparent's house at the time warmups began. I wasn't going to do a real warmup today, plus it was a bit chilly out, so I just stayed dry and warm...arriving on deck around 8:40am.
50 Fly - (seeded 29.45) - went 29.66
Not too shabby for my warmup. The guy next to me, a true sprinter, was about a bodylength behind me after the dive and breakout. In a matter of 3-4 strokes, he flew right past me though...how!?!?!??! After that he didn't accelerate any more though, but I had no chance to catch him.
I did cooldown/warmup a 100 or so after this, in preparation for my 200 Free a few heats later.
200 Free - (seeded 2:18.47) - went 2:18.35
Another season best time. At least my splits were consistent, though it just felt slow overall. I was glad the 3 day meet was done though. Masters meets just shouldn't be spread out over this many days IMO.
Sunday going home, I stopped in The Dalles for another round at Burgerville. Same order as the previous night. This is the last chance to eat at Burgerville going eastbound until you circle the globe, so you might as well stop.
My big 5000-yard workout on Friday left me pretty tired, though I have to say that 200 fly doesn't exhaust me as much as it used to now (maybe there's a 500-yard continuous fly in the near future?!). Friday's workout was also the last at the Kenosha YMCA until after the annual maintenance shutdown (Tuesday after Labor Day it re-opens). Scotty and I will head up to the YMCA in Racine County next week for a workout or two, but I'm going to take advantage of the last real week of summer to put in a lot of time in the lake.
Next Saturday I'm planning to head down to DeKalb, IL, and swim the 5K postal with a group that's hosting at an LCM pool there... here's the announcement for anyone in the area who wants to join in:
DeKalb is a little under 2 hours from here, so it will be another early morning, but it will be my last chance to get the 5K in... my usual timers have their weekend schedules filled now and there aren't that many LCM pools within easy driving distance... I suppose I could do it at the Pleasant Prairie rec-plex when they have their pool set up for long course on the weekends, but not being a member it will cost me and my timer a little more than I'd like to pay for another indoor swim.
The lake was wonderful this weekend... water temp was baby-bear "just right" in the high 70s. Lots of sun, really beautiful for a swim. Saturday I did the following:
4 x thru
--400 IM, :10-:20 r
--400 recovery, :30-:45 r
TOTAL: 3600 yards/75 minutes
This was a nice challenge for a recovery swim. It was also a good opportunity to work on really stretching out my fly outside the SCY box. It's right at 50 yards between no wake buoys, and it was taking me about 15 strokes on the way out and 17-19?? on the way back. No wall at the other end, or even shallow area to get the advantage of a dive from standing, made turning around to finish the 100 fly really challenging. Plus there was a nice steady roll of small waves coming to shore from the breeze blowing in. All of this is what I consider good mental toughness training. I wasn't pushing the pace, just trying to be steady.
Today's lake swim was a little later (yesterday I swam at 8AM), at about 11:30 or noon, so I kept it short so as not to burn myself to a crisp (temps are getting up to 90s today! I think for the first time all summer!). Water was very cool and inviting though. Here's what I did:
400 EZ fr
400 EZ fr
4 x 100 (50 fly + 50 fr recovery)
4 x 100 (50 bk + 50 fr recovery)
200 EZ br
TOTAL: 2000 yards/40-45 minutes
Swam w/ Dave, Dave, Dave and Bob Saturday at the Huntsville NAT. Sam headed back to school Friday. We will probably get a couple high school swimmers looking for doubles next week. It has been a decent week. I'm getting used to 5k/day again. Backstroke is improving but still weak. Some of my breaststroke changes are starting to pay off as well. I'm getting my hips forward and hands out faster which is helping me set up a longer glide.
600 Warm up
100 IM/200 IM/300 IM/400 IM, open turns at the end of each IM. If :10 seconds ahead of the 100 pace, substituted free for stroke.
7 rounds of:
* 100 Pull hard - 1:20
* 50 Kick easy - 1:10
1000 Something - can't remember now
5 x 200 - 3:00 Convert free to fly
12 x 50 - 1:00 kick w/ fins
100 Cool down
Saturday workout (SCY)
600 Warm up
3 x 200 - 3:00, stroke down/free back
3 x 200 - 3:00, descend (2:30, 2:25, 2:22)
4 x 100 Kick w/ fins
3 x 50 IM Order - 1:00
1 x 100 Free - 1:30
3 x 50 IM Order - 1:00
3 x 100 Free - 1:30
3 x 50 IM Order - 1:00
5 x 100 Free - 1:30
3 Rounds of:
* 100 IM - 1:45
* 100 Stroke - 1:45 (IM Order by round)
* 200 Free - 3:00
200 Cool down
Today was Jen's 10 k day so I tried to help pace her some. She was holding a 1:40 per 100 pace. Even at the 85 degree temp I had a hard time slowing down so I tried to push her.
500 free kick w/zoomers
5x200@3 free w/paddles & bout held 2:44's
10x100@1:45 free w/snorkle held 1:30's
5x100@1:40 free held 1:30's
500 free kick w/zoomers
10x100@1:40 free pacing for Jen
Total 5000 yards