Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.
400 Warm up
10 x 100 - 1:30
* Odds - IM (1:18-1:23)
* Evens - Free (1:15-1:20)
Started off sluggish and built in some speed. Still not 100%.
20 x 50 - :50 (IM Order 5 times through)
* #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40
4 Times through
* 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
* 50 Back Kick - 1:00, 50 Back Pull - 1:00
* 50 Br Kick - 1:00, 50 Br Pull - 1:00
Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.
200 Cool down
So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.
Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....
It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.
Here's what I did today:
8 x 50 Drill / Swim on 1:05
8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
- 1 x 50 Free on 1:05
- 1 x 75 Kick on 1:55
- 1 x 50 Free on 1:00
6 x 75 Kick on 2:00
100 Free Cool-Down
Total Meters: 2250
I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.
It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!
Enjoy your swims today!
Moving faster is getting better though. Not too bad today. Back was locked up as usual and my first start is always painful and horrible.
This set done w/zoomers
4x50@1:00 fly drill alt rt/lt arm by lap
4x50@1:15 DPK shooter + 25 EZ kick
4x50@1:15 rotational kick drills
4x50@1:15 breast pull
1st 25 = build to fast, nail finish
2nd 25 = fast 90%, nail finish went 16
5x50 from block as fast breakout to 15m mark then EZ odds fly evens free on the breakout.
Total 2050 yards
Did 4000 today, 2000 yesterday; things are going pretty good right now. So, I decided to adjust my GTD goal upwards: 500 miles.
Last year I did just over 330 if I remember correctly, but that was mostly May through December. My goal for 2012 had been 417 miles, which was like 2000 yards a day (maybe 2200, I'm not sure now), I was already more than 40% there and 50 miles ahead of pace. Now I'm at 33% of my yearly goal again; still about 20 miles ahead of goal pace.
And, as if to punctuate the decision, my new 50-mile GTD cap was in the mail when I got home today. Pretty cool, though I still hate wearing caps.
Backstroke felt a little better today too; just have to keep sprinkling that into the work outs.
Well, I was quite shocked that I was not sore on Tuesday after the extensive weight workout that I did. I'm not going to get too excited about it though because the last thing that needs to happen is for me to be overconfident on my weights. Too easy to get hurt! I guess I didn't get sore because I am so well-rested after my two year taper.
In any case, hit the weight room again today and did the following workout:
5 minute warm-up on gauntlet
Bench press: bar x 10, 70 x 6, 90 x 4, 100 x 2
Lat hi row: 90 x 10, 100 x 6, 110 x 4, 120 x 2
Hammer curls: 2 sets of 12 x 10
Squats: Bar x 20
3 sets of leg lifts in Captain's Chair
I am somewhat hopeful that I will not have lost too much in the pool. I haven't totally been out of the pool, having done some workouts over the last couple of years. I just haven't done a meet in two years. Meet shape is quite another story. Guess I'll have to enter some this fall to see if I have any hope of getting back to a competitive level.
53 days until Day 1 of the FINA World Masters Championships
Tuesday, April 17
Kinsmen Aquatic Centre
EWU Pool (25m)
3 x (150 swim, 100 pull, 50 kick)
4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)
24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)
24 x 50, alt. 3 drill and 3 pull
20 x 25 @ :40, IM order, every 5th one FAST!
Total Distance = 3850 meters (SCM)
Alberta Masters Provincials
Kinsmen Aquatic Centre Comp Pool (25m)
100 IM 1:07.
100 Back 1:10.
200 IM 2:29.
100 Fly 1:06.
Total Distance (including warmups and cooldowns) = 3000 meters (SCM)
200 Back 2:33.
50 Fly 29.5
100 Breast 1:16.
1500 Free 18:31.
Total Distance (including warmups and cooldowns) = 3800 meters (SCM)
For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.
The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.
The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.
I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!
I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
4 X 100 1:45
4 X 50 kick 1;15
4 X 150-50 free/50 stroke/50 free 2:45
4 X 100 kick 2:15
1 X 300 free-negative split- 4:30
3 X 100 IM 1:45
3 X 100 free 1:30
1 X 300 IM -
Two rounds. Short break between rounds.
10 X 50 1:00
WARM DOWN: 4 X 50 easy 1:00
Monday - off
Tuesday - P90X 2nd "module", week #5, day 1: Chest, Shoulders, and Triceps
This was really hard. I was still very tired from the meet but I did it anyway. By the end, I had this really, really weird and pronounced shaking in my arms! And since I am very double jointed, it was like a cross between the possessed body of Evil Dead and the Exorcist head turning, except it was my elbow joint.
Ab ribber. I can sort of bicycle backwards, with extreme concentration, but only a few times and then it turns into the brake pedal motion again. But I think I am getting it!
Wed - SWIM!
I went to a real workout! About time, i've been paying my monthly membership!!
SCM, Baylor Fitness Center
Jim Montgomery on deck
another 200 pull
8 x 50 on 50
descend 1 -4
12 x 25's on :35
odd: kick 1/2 UW
Fins and mix kick stroke
200 easy with breath control
8 x 50 on :45
14 x 25's on :35
1 fast, 1 easy
2 fast ,1 easy
3 fast, 1 easy
4 fast, 1 easy
I built an IM
300 easy pull
I did most of the workout except lopped off a bit on the easy stuff and warm up. It was ok. Nothin' special.
Next up: PlyoX tonight and maybe more real workouts the rest of this week. Very non-specific stuff for the next bit here.
AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY
600 (200 FR/100 BR kick)
5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)
3 @ 1:15 D1-3
3 @ 1:10 hold low red HR (1:00s, 25/10)
2 @ 1:00 FR kick
2 @ :50 pull w/ buoy (focus on stroke count)
2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count
12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
#1 - shooter
#2 - 12.5 shooter, fast break out, 12.5 cruise
#3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
#4 - EZ
12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)
Updated April 18th, 2012 at 06:28 PM by Calvin S
It was another crowded morning at Riverbank, and today my usual lane was full of yet a different set of crazy-fast swimmers. My usual RB buddies were all there, plus 4 more of my Iceland-bound TNYA teammates looking to get in some LCM training, as well as other assorted regulars and local swimmers I knew. It was chaotic but fun. Hereís what I did:
900 lcm warmup
300 FR pace
100 IM fast
300 FR pace
200 IM fast
300 FR pace
300 IM fast
300 FR pace
400 IM fast
5 x 200, odds FR w/ paddles, evens FR/BK by 50s, working on maintaining fast turnover on BK
400 warmdown + play
SCY with swim buddy
3 x 300 build
- did free on 1st one
- kicked #2, half with board and snorkel, half on back in streamline
- pulled #3
3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
- 125 smooth/25 strong
- 100 smooth/25 strong
- 75 smooth/25 strong
- 50 smooth/25 strong
- 25 smooth/25 strong
400/10 sr, did free w/paddles & buoy
300/10 sr, did back w/buoy only
200/10 sr, did free w/paddles & buoy
100/10 sr, did back w/buoy only
Total: 3400 yards
Swam w/ Dave and Dave. Pool temp ~84.
400 Warm up
5 Times through:
* 300 Pull - 3:30 (3:20 - 3:25)
* 50 Easy - 1:30
* 100 IM Kick - 2:00
* 50 Easy - 1:30
* 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
* 100 IM Kick - 2:00
* 50 Easy - 2:00
100 Cool down
Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.
4 x 25 shooters @ :20 RI
4 x 25 no breath free @ :20 RI
4 x 25 scull
4 x (4 x 25) @ 1:00/1:10
1st 25 = burst + cruise
2nd 25 = burst + cruise
3rd 25 = EZ
4th 25 = EZ speed @ 80%
50 EZ between each round
#2 was BR
3 x (25 AFAP + 75 EZ) @ 3:00
-- focus on perfect breakout and nailing the finish
#2 Was BR
Well if you know me I did more than that.
500 free kick w/zoomers
5x100@2:30 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim but with a kickout to the 15m mark
6x50 from block good breakout then EZ half fly half free my first 2 felt horrid but once my back was no longer poping in and out I did great
200 free EZ w/snorkle
Total 2000 yards in 50 minutes
The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.
Updated April 23rd, 2012 at 03:37 PM by rxleakem
Started off with my same normal running dive 1/2way down the pool, only this time I tweeked something in my lower left side of my back. OUCHY! I was okay for about 25-30 minutes, but the pain started building and had to leave around 45 minutes in to the workout.
5 x 100 Free @ 1:30
300 Free Pull
Main Set (with a group of 4 others in 1 lane - all previous swim teamers so we did well together)
3 x 200 Free (I did IMs) @ 3:00 (went 2:32/2:34/2:34)
5 x 100 Free @ 1:30 (1:05s)
3 x 200 Free (I did Pull) @ 2:45 (went 2:15/2:13/2:11)
5 x 100 Free @ 1:20 (went to the back of the lane and swam these easy)
My back was killing me here, so I got out.
The set continued with:
3 x 200 Free @ 2:30
5 x 100 Free @ 1:15
I was at 3000 yards when I left, but could've been over 4000 in the hour had I been able to stick with it. Oh well... next time. I like swimming Tues/Thurs with these guys, 'cause we can all rock and roll the workouts!
3000 Yards and a couple doses of Tylenol throughout the workday.
I was feeling much better in the afternoon, and after working on disassembling my wife's car that she slightly wrecked yesterday, I had to go take a dip in the pool.
5 x 100 Free @ 1:30 (1:08s)
5 x 100 Free Pull @ 1:25 (1:05s)
5 x 100 @ 1:20 All stroke parts are FAST
#1 75 Free/25 Fly (1:05)#2 75 Free/25 Back#3 75 Free/25 Breast#4 75 Free/25 Free #5 100 IM (went 1:13)I've seen the next set done by Chris Stevenson and others, and thought I'd give it a try today:
Dropdown Interval Set - goal is to swim as much distance on each interval as possible, before descending the yardage by a 25
I started @ 1:40 interval, and descended by :05 each rep down to a final :15 interval.
Did this Free PULL
1:40 - 125 Yards
1:35 - 125 Yards
1:30 - 125 Yards
1:25 - 125 Yards
1:20 - 125 Yards (made it, touch and go)
1:15 - 100 Yards
1:10 - 100 Yards
1:05 - 75 Yards (wussed out here, probably could've made 100, but...)
1:00 - 75 Yards
:55 - 75 Yards
:50 - 75 Yards (:48)
:45 - 50 Yards
:40 - 50 Yards
:35 - 50 Yards
:30 - 50 Yards (touch and go)
:25 - 25 Yards
:20 - 25 Yards
:15 - 25 Yards
The set totaled 1400 Yards as I did it, and was quite entertaining as well. Definitely have to do this set solo, and just keep track of the hand on the clock.
100 Kick EZ
6000 Yards for the day
Gonna start taking it slightly easy again, got to swim another meet (USAS) on Sunday. I got the timeline emailed to me, and it looks like I'll be spread out pretty good waiting for all the age groups to cycle through each event.
My event order: 400 IM, (90 min.), 200 Back, (120 min.), 200 Breast, (60-70 min.) 200 Fly, (70 min.) 200 Free
While swimming my first length of warm-up tonight and discovered we'd switched from scy to scm. My turns were strange during this workout, especially backstroke since they'd forgotten to move the flags.
Upon completing tonight's 3K swim I noticed I felt 100% better mentally after my swim. Thank God for swimming.
SCY, with swim buddy
Swam all free on today's workout
4 x 50/50 ds - 40->38
4 x 50/1:00 Strong - 37-38
4 x 25/:45 burst then cruise
Start with interval that gives no more than 10 sec rest
12-18 x 100 strong, swim until canít make interval
- started with a 1:21 so set interval at 1:30, Stayed under 1:25 until around 5 or 6, then they were around 1:27-28 until #12 or so #15 was 1:30 so I stopped there.
- buoy only, went 300/5:00, 200/3:15, 100/1:45
Total: 3000 yards
My legs really felt the bike rides from the last 3 days. Last night I went about 21 mi with a friend and rode it pretty hard, averaging about 18 mph. With what I did last weekend, I've done about 80 miles on the bike in the last 3 days.
I swam at Riverbank this morning with Rondi, John, and Andrew. It was crowded--we shared a lane for most of the session with three Columbia swimmers and their coach, but the four of us all eventually ended up in the adjacent lane. The Columbia guys were polite swimmers, but they were also quite speedy!
I somehow arrived at the pool without goggles today, but Rondi was kind enough to lend me a pair--reason #647 why itís nice to swim with friends. Hereís what I ended up doing:
900 lcm warmup (400s, 200k, 200p, 100d/s)
5 x 400 FR @ 7:30ish [was pleased with my speed on theseóheld 6:10s +/- :05.]
5 x 200 FR, odds pull with paddles, evens swim
3 x 100 FR/BK, maintaining 60spm on both strokes [thatís pushing the turnover a bit on my BK]
300 warmdown + play
I felt good in the water after a rest day yesterday and happy to be swimming. Enjoyed a nice stretch afterwards on the playground.
Updated April 17th, 2012 at 12:57 PM by swimsuit addict
3 X 250 4:00
3 X 100 1:30
5 X 50 :50
1 X 400 free 6:00
4 X 100 free 1:30
1 X 200 kick 4:30
2 X 100 kick 2:15
1 X 50 easy swim 1:15
1 X 300 IM 5:15
3 X 100-stroke or IM- 2:00
9 X 100 free 1:45
#3-6-9 should be fast
1 X 500 pull
WARM DOWN: 4 X 50 easy 1:00