I had a calm swim this morning at Riverbank. It was a really misty morning, and the park seemed ghostly in the dark when I arrived. They have closed the track and football field that are right outside the pool for renovation, and so the walkers and joggers that usually work out there are gone—the park seems very empty in the mornings without them. The pool itself was very calm today—John and I had a lane to ourselves for about an hour of the two-hour workout—and the water was a pleasant temperature. Here’s what I did:
800 lcm warmup (400s, 200k, 200p)
10 x 50, odds = drill/swim, events = strong swim, 2 each stroke plus extra 2 free
4 x 100 IM @ 2:15, desc.
6 x 150 build/fast/easy, odds = FL/BK/BR, evens = BK/BR/FR
[This was a continuation of the back/breast work I did yesterday. My breaststroke felt smoother than it has in a while on the fast 50s—hurray!]
500 FR pull w/ paddles, desc. by 100s
12 x 50 FR with tempo trainer, 2 each 6 different stroke rates, holding spl at 40
[I started the tt at 1.06 seconds and descended by .03 seconds to .91. I noticed that at the faster stroke rates my freestyle wanted to become more of a catch-up stroke. Not sure why—that seems like a counterintuitive thing to happen when I'm turning over fast--but will play around with this more to try and figure out what's going on.]
2 x 50 more, experimenting with .91 sr
4 x 100 (50 swim/ 50 kick), swim = relaxed arms w/6-beat kick, kick = fast
4 x 100 (50 swim/ 50 kick) backstroke easy
100 warmdown + play
After my swim I headed out to Brighton Beach for a quick dip in the ocean. It was my first time out since December. When I arrived today the sun was coming out, but there was still a low-lying mist hanging over the water and curling around the nearest jetties. It was beautiful and spooky. Some folks were getting in just as I arrived, and I undressed quickly and waded in. I was hesitant to go up past my thighs—it was pretty cold, and there were seagulls flying all around. The water was very flat and glassy, and I just stood there a bit watching the seagulls’ reflections on the water around me and appreciating being back at my wonderful urban beach. All the birds were making me feel uneasy, though, so I wandered back up to the beach hoping for some swim buddies—by this time the first wave of swimmers were receding into the mist. My friend Capri walked back out into the water with me and attempted to convince me the seagulls were harmless, but somehow her pep talk devolved into a graphic description of how one had killed and eaten a pigeon a few weeks ago. Umm, great.
Finally I got my head wet and started swimming—not very far—and then floated around for a bit. It was peaceful and wonderful being out in the water again—I had really missed the beach. I got out before I got chilled, then visited with folks on the beach while I warmed up and drank hot tea. We had a nice turnout of about a dozen or so today—the water was up to 46, and several swimmers stayed for in a while. It’s great to be part of a group where so many folks have developed good cold-water tolerance. A few years ago I would have thought it was crazy to go in for even a short dip in waters that were in the 40s. Watching others swim at that temperature and thrive has made me think I can do it—I felt like a bit of a hothouse flower today for only staying in 15 minutes or so. And it will just get warmer from here on out. I’m glad the days will soon be here when I can get in longer swims outdoors.
The Y was nice and cool today. Felt really sluggish during my warmup. Once I started moving faster I was so surprised with how I did for how I was feeling.
500 Free slow and sluggish
500 Free kick w/zoomers every 3rd 25 moderate
8x25@1:00 burst & cruise started to feel a little better here
16x25@:45 odds up tempo free held 17's evens EZ
4x(25 AFAP + 75 EZ) held 15's on the AFAP
200 EZ w/snorkle
Total 2500 yards
I knew this was going to be a fun one today. Saturdays there are 4 lap lanes, and we had 8 on deck at 11:00am. In addition the in the water walking lanes. Just a matter of time before circle swimming must be done...and why does my lane always seem to be the first one to get 3 people??
I'm gonna have to drop a comment card for suggestion to at least get some of those signs that designate the lanes "slow, medium, fast, & James' lane".
For some reason it's always one of those classified as "slow" that comes to my lane and said "can we circle swim?". Today I responded with "how fast are you going to be swimming?" They didn't expect an answer like that, but over time there frustrations build.
5 x 100 Free @ 1:30 (1:08s)
6 x 50 Kick w/ board @ :55 (:42-:44s)
200 Free Pull
2 Rounds of:
1 x 200 IM Pretty Fast @ 3:00 (2:30/2:29)3 x 100 Free @ 1:20 (1:06s)4 x 50 Kick w/ board @ :55 (:42-:44s**)** Is it bad when you're kicking faster than the lap swimmers your swimming with?
8 x 75 Free Pull @ 1:00 (:49-:50s)
My times may have been a little faster than normal, and I was swimming out my frustration. Also no additional rest between any of this. Got done with this in a little over 45 minutes, and just got fed up with the pool situation, so I got out.
*Really seems like I'm close to getting back on track. Here is today's workout:
200 warm up
4x500 free (1 m rest)
5x100 kick (2 m int)
10x50 back (1 m int)
5x100 free (2 m int)
10x50 back-to-breast (1:10 int)
6x50 fly-to-easy (1:10 int)
200 warm down
Swam w/ Dave and Mary. Pool temp 82. LCM setup at Huntsville Nat. I didn't time anything today. Just went with the flow. Swam behind Dave for the most part and just tried to keep up.
600 IM Warm up (took it easy)
100 Kick w fins / 200 Free
100 Kick w fins / 200 IM
100 Kick (br - no fins)
3 x 200 - IM Order Stroke down/ free back
100 Kick w/ fins / 4 x 50 IM Order
100 Kick w/ fins / 4 x 50 Free
100 Kick w/ fins
6 x 100 - Odds IM Order, Evens Free
200 Pull / 4 x 50 Free
200 Pull / 6 x 50 Free
200 Pull / 8 x 50 Free
400 Easy IM Cool down
My whole body hurts! Been lucky to swim outside at lunch for the last three days. Got crazy, and did an Alice in Wonderland theme cake for church last night - spent all of Wed & Thurs working on it - sitting hunched over a table for hours on end is harder than it looks! Got a little bit of sun today too!
12 x 50, 2 swim, 1 kick on 1:15/1:30
8 x 125, first 4 50 k, 75 swim; second 4 IM, rotating the 50 stroke IM order on 2:30 & 2:05
4 x 175 P on 2:30
500 P no paddles
5 x 100 P w/paddles on 1:20
Total: 4300 SCY
Tried to pin my cake pics here - looks like they're attachments
AM and PM SCY
500 kick w/ fins and board
10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast
200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)
600 (150 Swim/50 Kick)
6x100 @ 1:45 kick choice
8x25 @ :35 under H2O kick
8x25 @ :30 (O: under H2O swim, E: swim)
16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)
8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
20x50 @ 1:00 (O: cruise, E: fast)
It's been a great spring break 2012 in Breckenridge, Colorado! Next up: the 13 hour drive home. Successful shopping at Silverthorne outlets and Main Street in Breck. My new goal: 50 free baseball hats (free hat with $10 purchase at the Columbia and North Face stores. For all the times we've been, i've missed out on at least 10 free hats!) Started my Breck hat stash at 2 this trip. If chowsh had come, I would have made her "buy" 1/2 of the stuff at North Face and get another free hat, sigh...I discussed with my husband whether I wanted to go for the 50 mile club - I guess you swim 50 miles and get your name on the board at the pool, but the thought of actually swimming 50 miles at altitude, I think it would take me about 5 years, if I swam a mile every day that I went to the BRC, assuming about 10 days total over all the trips. I've missed out on at least 20 miles over all the times i've already been in the last several years!!!
But now, onto the meaty bits:
Monday, see below post.
Tuesday, drove 13 hours
Wednesday, Breck Rec Center
probably a 25 yard pool
Drylands, various pushups, situps, etc. Forgot it was Wed and was going the Tues direction on the track. About 45 minutes
200 warm up
8 x 50's no interval
free with PFS
leave when you catch your breath. sort of.
6 x 50 kick TYR burners, no interval
2 tummy w/snorkel
4 x in/out turn FAST
***BRC has a steep drop off in the deep end. PERFECT for pushing off the bottom at max speed in/out of the turn
Thursday, Breck Rec Center (BRC)
Drylands again, about 45 minutes
200 warm up
8 x 50 no interval
free with PFS
4 x 50 kick
8 x 25 no interval
2 of each stroke
4 x 10 sec fast vertical kick; 20 sec rest
taking advantage of deep water for vertical kick. the lack of air was so tough I could barely go the 10/20 interval and still go fast strong kicking. extremely difficult and 4 was plenty enough.
Drylands, 45 minutes, mix up exercises again
200 warm up
8 x 50 no interval
free with PFS
this is becoming my favorite transition set!
4 x 50 kick TYR burner fins, no interval
2 x in/out turns
6 x 25's no interval
fly/back/breast fast off the wall
That was a lot of workout! I am getting in pre-P90X shape, thus the 45 minutes of various pushups, sit ups, and variations.
Crystal ball says:
Saturday, 13 hours in the car back to Dallas
Sunday, will attempt loosen up swim/drylands. Or, if I just can't wait - Tony H & Co should be waiting for me to bring it on!!!
3200 SCY today (after a terrific afternoon walk... temps are supposed to reach 70s for the next five days... unseasonably warm, but maybe the lakes will be swimmable sooner).
10 x 100 on 2:00 for a warm-up (mostly coming in at 1:32-1:34)
1 minute rest
20 x 100 on 1:45 (first 12 or so were 1:29 or faster)
100 EZ free for cool-down.
Finished the whole workout in exactly one hour. It took a while to warm-up and work the kinks out. Yesterday I took advantage of the good weather and played some basketball in the driveway with my youngest, but that kind of exercise, after not having done it in a few weeks, always seems to make me really sore and throw things off kilter the following day. I probably need to start a yoga class or something.
3 x 100 @ 1:50
3 x 100 @ 1:45, 50 catchup / 50 swim
3 x 100 @ 1:35, 25 catchup / 75 swim
3 x 100 @ 1:30
Set I (1200 / 2400)
1 x 100 @ 1:15
2 x 50 @ 1:15
Wrap-up (700 / 3100)
4 x 50 drills
12 x 25 @ :30 no-breather
* 3100 *
My normal workout partners had other things to do this morning so I was on my own. I will be swimming in my first ever Master's meet tomorrow, so I decided to make this short and simple.
200 @ 3:15
2 x 100 @ 1:40
200 @ 3:05
2 x 100 @ 1:30
200 @ 2:55
Set I (1000 / 2000)
4 x 100 @ 1:30, 1:25, 1:20, 1:15
4 x 50 @ :45, :50, :55, 1:00 active recovery
4 x 100 @ 1:15, 1:20, 1:25, 1:30
Wrap-up (500 / 2500)
12 x 25 @ :30 no-breather
* 2500 *
I only had an hour between when I got home from work and after crew pickup, so I snuck in a quick 2500 yards.
3 x 50 caterpillar fly @ :15 RI
8 x 25 DPK shooters w/fins
3 x (25 no breath free + 25 EZ) @ 1:30
4 x 50 burst + cruise
Hottub, 10 min
Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.
I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.
My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.
Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
1 X 250 4:00 3:45
4 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
1 X 100 swim 2:00
4 X 75 kick -50 moderate/25 fast- 1:45
1 X 100 swim 2:00
8 X 25 -half blast kick/half swim- :45
1 X 100 easy 2:00
1 X 100 broken @ 100% 4:00
Three rounds. 100's broken :05 @ 25, :10 @ 75.Choice.
CHOICE OF FOLLOWING TWO SETS:
1 X 200 IM 3:30
1 X 100 stroke 2:00
3 X 50 stroke 1:00
Three rounds. Round 1 stroke is fly, 2 back, 3 breast.
Short break between rounds.
1 X 300 free 4:30 4:15 4:00
1 X 100 free 1:30 1:25 1:00
3 X 50 free :45 :40 :35
Three rounds. Round 1 intervals left, 2 middle, 3 right.
Fast Fri Mar 16 2012
Mon, Tue, Wed, & Thu
it's SXSW week in Austin
went to a few music events yesterday
Whitney's been out of town all week
Zones is 2 weeks away
Swam with Korey, Todd & Chris
beside Traci, Jim, Max & Larry
swam till 7:00
10 x 200 choice on 5:00
1) fr 2:08
3) fr 2:06
5) fr 2:04
7) k 2:25
9) IM 2:15
didn't kill it just swam strong and smooth
rested 6 minutes
100 kick from a dive
some SDK & k on my side
10 min choice
- did 200 free/200 back/200 kick
4 x (4 x 25)/35
1 = EZ w/dps
2 = FAST w/dps
3 = EZ
4 = FAST w/faster stroke rate
- Round 1 fly, rnd 2 free, rnd 3 back, rnd 4 free
Main Set: with fins
- all 75's back, ez swim free
4 x 75/1:30 FAST - 56±
3 x 37/1:45 FAST - 55±
2 x 75/2:00 FAST - 54±
1 x 75 AFAP - 51
4 x 100/10sr (50 kick - 25 drill - 25 swim
1-2 free, 2-3-4 back
Total: 2750 yards
Updated March 16th, 2012 at 02:41 PM by poolraat
SCY with swim buddy
Warm up (600)
200 swim / 50 kick / 50 drill
Main Set (2000) - did this set all free
4 x 200 pull / 3:30; DPS
- I did these with the freestyler paddles and no buoy (and no kick), focusing on balance
3 x 200 swim / 3:30; aerobic swim
4 x 100 / 2:15; swim with fins: (50 smooth / 25 strong / 25 sprint)
- descended these from 1:13->1:10
4 x 50 / 1:15; build to sprint, no equip
- went 36-37 on all
Kick Set (600)
12 x 50 / 1:15 Equip optional
Odds EZ, Evens strong build
- used fins & snorkel for free & fly kick, fins on back, mixed it up
no yards, practiced flip turn with kickboard
Total: 3200 yards
PM only SCY
12:00 as many rounds as possible of the following:
10 [nomedia="http://www.youtube.com/watch?v=TC2FmcPH64o"]Wall Ball - YouTube[/nomedia]
10 [nomedia="http://www.youtube.com/watch?v=gczI5sINn9U"]SEAL FIt Man Maker - YouTube[/nomedia]
200 meter sprint
results: 4 rounds completed + through 9 man makers for round 5
900 (200 FR/100 FL kick on side)
12x100 kick w/ board 1@2:00, 1@1:50, 1@1:40 (D1-3, Odd 3 FR, Even 3 Non-FR)
12x100 6@1:20, 6@1:30 (6 FR, 6 BK, 3 Pink, 2 Red, 1 Blue)
Updated March 17th, 2012 at 12:32 PM by Calvin S
I had a nice swim this morning at Riverbank. After a few days of my head feeling like a water balloon—stupid sinus infection!—I’m back feeling like myself again. Antibiotics are magic. (And I should know—this is my fourth course of them in as many months. It’s been a difficult winter).
The pool was crowded, and I ended up swimming in a couple of adjacent lanes, ducking under the laneline to find space during my swims in place of passing or waiting at the wall for others to pass. That often works well at Riverbank. Five or six swimmers per lcm with a lot of variability in speeds means there’s a fair lot of passing, but also a lot empty space if you just look for it.
Today was a make-things-up-as-I-go-along workout. I started out feeling weak and unsteady in the water, but things got better as the workout progressed. Here’s what I did:
1200 lcm warmup (400s, 200k, 200p, 400 RIM d/s)
Freestyle hill: 100/200/300/200/100, done at 1:45/100 interval, increasing speed throughout set
3 x 100 (50 swim / 50 kick)
300 pull with paddles
3 x 100 BK/BR @ 2:15, desc.
1 x 200 IM (FL and FR kick, middle 100 swim)
1 x 200 IM fast
100 easy warmdown + play
I’m hoping to get out to the Brighton this weekend to play in the ocean a little bit. The water is warming up quickly—I fear I’ll miss the 40s altogether if I don’t get out there soon!
AM only SCY
500 kick w/ fins and board
12x75 @1:15 25 strk IM order/50 free
9x150 @ 2:15 add-on strk IM order
3 fly (50 FLY/100 FR, 100 FLY/50FR, 150 FLY)
3 back (same as above)
3 breast (same as above)
6x25 fly/back/breast x 2 Fast @ :35
Updated March 16th, 2012 at 09:26 PM by Calvin S
I plan to start recording workouts at the very least so that I can go back and review them at a later date. I figure anyone interested in how I train can also get a glimpse of my day to day training.
3/14/12 PM only SCY.
First Crossfit workout of the season:
40 yards lunge w/ 25 lbs weight above head
40 yard sprint
40 yard bear crawl
AFAP for time
final time: 7:05
8x100 @ 1:30 (O:50dr/50bld, E: D1-4)
10x100 @ 1:50 Kick FR w/ board (O:cruise, E:fast)
6x100 @ 1:20 (3 pink, 3 red, 2 fly kicks off all walls)
10x75 @ 1:20 kick FL on back in S-line (O:cruise, E:fast)