All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good. Warm up 400 free 6x50 catchup and finger drag drill by 25 2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even 6x100 kick on 1.40 Main set 3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35) 2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s 2x(75 AFAP from deck on 1 min, 2x50 on 35). Warm down 100 easy Total 4100 Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.
Updated January 11th, 2013 at 08:13 PM by StewartACarroll
LCM@FGCU Aquatic Center Air temp of 73, pool at 80, 100% water clarity. Sunny with humidity at 69% Warm Up 200 FR DPS 200 FR DPS w/paddles 2(2x50 on 1:00, 100 on 2:00) FR Steady Did 37-37-1:15-35-35-1:11 *Set 1* 2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins 32, 31, 31, 30, 32, 31, 30, 3032, 31, 30, 29, 32, 30, 30, 29 400 BK SCY @FGCU Diving Pool, temp 78/100% clear *Set 2* 1x1000 FR as 100 Steady/100 Strong, desc 1-5 Splits: 1:07, 1:06, 1:06, 1:05, 1:05 400 FR/D Kick *Set 3* 10x50 FR on 1:00, Desc 1-5,6-10 30, 29, 29, 28, 27, 30, 29, 28, 28, 27 EZ 100 FR DPS *Set 4* 2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel 5:48, 5:36 EZ 200 BR Kick *Set 5* 8x100 Free Strong on 2:00 as 1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5) 1-4) 56, 56, 55, 545-8) 1:00, 59, 58, 58 Warm Down 300 FR DPS Comments: It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend. Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress. Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100. Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking. Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on. Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.
Updated January 11th, 2013 at 05:14 PM by fdtotten
http://byjimthornton.com/2013/01/11/...atalog-of-woe/
Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set. 600 Warm up 16 x 50 - 1:00 down no breath, back easy 1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed. 100 Easy 10 x 100 - 2:00 * Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14) * Evens easy free 50 Easy 14 x 25 - Various stuff - breath control, sprint, etc. 3 Rounds of: * 100 kick (no breaststroke) * 100 Backstroke * 100 kick (no breaststroke) 6 x 50 Kick w/ Fins - 1:00 100 Cool down (5400 Total)
Fast Friday Fried Jan 11, 2013 swam a double yesterday, went to bed after midnight last night & definitely felt it today did not feel too snappy Added a countdown for days till my next meet, we're 83 days away Days Till Whitney Coached 6:30 - 8:00 dove in around 6:04ish ish SCY UT Swim Center main pool Swam in my own lane during the main set beside David, Mike, Chris, Marcio, Ned, Larry, Jim, Todd, Tyler, & Bess Warm up went around 650 Main Set 500 FR for time went around 5:30 200 easy 5 x 100 FR on 2:00 held 1:02's 200 easy assigned: 200 stroke of choice FAST for time did 150 k with a board, went around 2:00 200 easy 4 x 50 FAST, flutter K with a board on 1:00 went 33, 35, 36, 34 200 easy 100 FL K with a board fast went 1:17 200 easy 4 x 25 SDK fast on :30 went 14, 15, 16, 14 200 easy (last thing was do a 100, 200 or 500 FAST for time again and try to be faster) I dove in thinking OK I'll try a 500, but was hurting pretty bad so I just did a 200 50 easy Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Updated January 11th, 2013 at 10:42 AM by ande
It's going to be tough to make my GTD goal this year - no slacking will be permitted, as I apparently need to either do 5200 M three times a week, or 4200 M four times a week. Still, 1,000,000 M? A lofty goal, but hopefully I will be healthy all year & be able to say I did it! Felt stronger in practice this morning. 600 back/free 2 x 300 P w/20sec rest 300 K 15 x 100 on 1:30, 70-80-90% by groups of 5 - mostly held 1:26 on first 5, then 1:24's on middle 5, then the last five I was just dragging & frequently only getting 2-3 seconds rest. But I did finish, and w/out cheating even one 100. 2 min rest 100 sprint (1:15) 200 easy 20 x 50 on :55; 4 free, 4 stroke repeat, desc 1-4 300 breast/ free Total: 4600 LCM
I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day. 500 free 500 free kick w/zoomers 10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer 500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular 2x100@2:00 back went 1:48, 1:42 100 back drils 100 back fast went 1:36 100 back EZ 500 free w/snorkle every 3rd lap drill alternate accordian and torque drills Total 3000 yards
Warmup: 800 Free 400 Kick w/ board (25 EZ/25 Fast) 8 x 100 Free Pull @ 1:40 (1:12s) (2000/2000) 10 x 100 SDK w/ short fins @ 1:30 I just cruised these with about 5 seconds rest (1000/3000) Main Set: 31+ HR/10 sec. EN3 type work 3 Rounds of 5 x 100 @ 2:30 Round 1: Stroke (did Fly, which alternated with Free every other) - could barely go 1:07s...very wavyRound 2: Another Stroke (did Back) 1:12/:13sRound 3: Free (held 1:01/1:02s) 200 EZ (1700/4700) 16 x 25 Sprint w/ fins @ 1:00 (I did w/out fins and all Free) (400/5100) 500 EZ swim -------------------------------- 5600 Yards
Thursday 1/10 AM Crossfit and PM SCY Crossfit: Warm-up: 1:00 push-ups 1:00 plank 1:00 squats 1:00 plank 2:00 jump rope WOD: "Fight Gone Bad" 3x 1:00 box jumps (30 in. box) 1:00 dead lift (135 lbs) 1:00 kettle bell swings (55 lbs) 1:00 burpees 1:00 push-ups 1:00 REST count reps and add up total...109 + 101 + 98 = 308 reps PM swim: 1000 swim - 600 (150 swim/50 side kick) - 400 (150 I.M. no BR/50 BR kick) 2x 6x25 @ :30 scull w/ buoy 4x50 @ :50 drill (under H2O recovery drill) 6x25 @ :30 scull w/ buoy 4x50 @ :50 drill (fingertip drag) 3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s) 100 EZ Total: 3100
Today, the lunch-time (or just post-lunch) crowd was pretty light, so no need to share a lane. I did 3600 SCY in just under 80 minutes. I wanted to get in 4000, but decided on a 600-yard cool-down instead of 1000. Here's what I did: WARM-UP: 400 swim on 7:30 (6:45 fr) 4 x 100 fr on 1:50 (1:28-1:31) 4 x 50 kick IM order 2 mins rest MAIN SETS: 10 x 100 fr/pull on 1:45 (1:22-1:30*) 1-2 mins. rest 10 x 100 IM/Stroke on 2:15** 1:00 rest COOL-DOWN: 8 x 50 on 1:00 200 EZ fr (3:17) Notes: *On this set of 10 x 100 I alternated free and pull w/ buoy; the free 100s came in like clockwork at 1:24, with the exception of the second (1:28) and the last (1:22); the pull 100s came in 1:28-1:30 (no paddles) and felt like recovery swims. I focused the last eight reps or so on my hip rotation and/or keeping a higher tempo. **After the best set of 100s fr I'd had in a long time (perhaps ever, given the interval), I thought the stroke and IM 100s were going to be tough; in fact, after doing 100 IM on 2:15 I felt like cutting it short, but I gutted it out, I kept telling myself... "one more 100 then that's it" and eventually I was saying, "hardly any fly left, what's the big deal? Just do it!" Here's how I split up those 100s, working on 100IM, and 100-yard segments of 200 and 400 IM: 100 IM, 100 fly/bk, 100 br/fr, 100 fly***, 100 fly/bk, 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 IM. I held my 2:15 interval easily enough, usually with a good 15-25 seconds rest. Fortunately, I had written this set down on my wrist so I could keep tabs of where I was between 100s otherwise I would have been thoroughly confused. ***I'm still not strong enough on fly to do 100 straight, so on that rep I came into the 50, took 5-7 secs rest, and then finished. I'm figuring out what to do with my hips to make the kick more effective on fly (consciously bringing my hips up when the shoulders go down, rather than just hoping everything will follow from my chest and shoulders)... that's encouraging. Once I was through that 100 fly, I felt like I might be able to get through the set ok (maybe a little worried about the breast sections); all in all I'm happy with the set, even with reduced rests (2:15 interval instead of 2:30) I was still swimming most of my segments within a couple of seconds of my seed times for this weekend's IM, BK, and BR events, which means my endurance on the strokes is getting better.
Thu Jan 10th, 2013 I decided to come back for more at noon. Whitney Coached noon - 1:15 dove in around 12:20 ish SCY UT Swim Center main pool Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck Warm up missed it Main Set 20 x 50 on 1:30 best ave did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one assigned 300 swim with 3 SDKs did 3 x 50 20 x 25 on 1:00 did 8 fly & 12 flutter kick with a board 50 easy Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Drylands: RC/stability exercises, 20 min leg abductor, 120 x 3 x 8 overhead squats w/bar, 45 x 2 x 10 power wheel roll outs, 2 x 15 standing power wheel roll outs, 2 x 8 cable twist w/yoga ball, 50 x 3 x 8 each side extreme angle iso squat, 4:00 flutter kick on bosu, 2 x 100 long arm crunches, 2 x 50 20 minutes foam rolling & stretching +++++++++++++++++++++++++++++++++++++++++++ Took it kind of easy today -- mostly core work and skipped the plyos. I found my ankle weights the other day, so need to start using those on my flutter kicks on the bosu. And, for the first time ever, I saw someone else at the gym doing an extreme angle iso squat. It was a trainer who says he does it for explosive strength. :-) I haven't done them for a bit, so it will take my shins awhile to get used to them again. There are some good musing about training and practices by Paul Yetter on this blog: http://createperformance.blogspot.com/. Some of his sets I thought Patrick might like. I saw one I might adapt for the HIT forum. Why recovery days should be easy: neural fatigue http://www.swimmingscience.net/2012/...-swimming.html
Updated January 10th, 2013 at 03:59 PM by The Fortress
LCM@FGCU Aquatic Center Air temp of 72, pool at 79, 100% water clarity. Sunny with humidity at 67% Warm up 200 RIMO *Set 1* Descending IM Ladder 1:00 rest between each, progressive effort 1-5 1200 IM as 4x300 IMO1000 IM as 4x250 IMO800 IM as 4x200 IMO600 IM as 4x150 IMO400 IM *Set 2* 1000 FR Swim w/paddles, fins, snorkel 500 steady, 500 stronger *Set 3* 8x50 as 2x IMO on :30 rest; 25 Sprint/25 EZ Warm down: 200 EZ FR Comments: In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.
Updated January 12th, 2013 at 02:47 PM by fdtotten
Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in... SCY 600 Warm up 3 x 100 - 1:25 2 x 100 - 1:20 1 x 100 - 1:15 3 x 100 - 1:20 2 x 100 - 1:15 1 x 100 - 1:10 50 Easy 3 x 100 - 1:20 2 x 100 - 1:15 1 x 100 - 1:10 :20s break to put on paddles 3 x 100 Pull - 1:15 2 x 100 Pull - 1:10 1 x 100 Pull - 1:05 50 Easy 3 x 100 Fly - 1:40 2 x 100 - 1:35 1 x 100 - 1:30 3 x 100 IM - 1:35 2 x 100 Fly - 1:30 (made it!) 1 x 100 - 1:25 150 Easy 8 x 50 Kick - 1:00 8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy) 8 x 25 - :40 odds no breath, evens easy 100 Cool down (5550 Total)
Couldn't get to the YMCA until 6PM yesterday and then circumstances conspired against me... lessons in almost all the lanes, water aerobics on the open swim side of the pool... it was crowded. I managed to get my own lane though for much of the workout, including a broken 1650: WARM-UP: 400 swim (by 100s did fr, bk, br, fr)--on 8:00 4 x 100 fr on 2:00 (1:28-1:31) 4 x 50 (:40-:41) MAIN: Broken 1650 (:10 rest between swims): 500, 400, 300, 200, 100, 50, 100 = 27:05 (swim time = 26:05) 200 IM (3:32) 300 IM (?) COOL-DOWN: 300 swim (by 100s did bk, br, fr) 4 x 50 on 1:00 fr 3650 SCY in about 70 minutes. Notes: The 1650 time is down 18 seconds from the broken 1650 I did two months ago (27:23--26:23); the first 500 was in 7:50, my fastest (that I know of) 500 yet... going back through my notes I find that a year ago I did a 7:55 TT for the 500; so there is some improvement there (however slight), both in terms of speed and endurance. I should be able to break my seed time (7:45) with a start from the blocks and the prospect of not having to turn around and swim 400 hard after only :10 rest. I had originally intended to finish climbing the ladder back up with IMs after finishing the broken 1650 (i.e., 200IM, 300IM, 400IM, 500IM), as relaxed as possible, just trying to survive it. But after I finished the last 100 free of the 1650 and was getting ready to do the 200IM one of the lifeguards said I'd have to move over to make room for another class coming in at 7PM--I had time to do the 200IM with the lane to myself, but had to move over and share the lone lane reserved for lap swimming for the remainder of the workout. The 300 IM was dicey, I was trying not to run off lane-mates during my 75 fly (I hit the lane lines a lot, did a lot of gliding and was generally out of sync); 75 back, breast and free were ok. I decided at that point that I would drop the 100 fly off of the 400IM and just do a 300 swim IM order and close out the workout with a cool-down rather than fight the crowds. Getting ready to do the lunch-time swim now; will blog about that later (I'm thinking lots of 100s and 50s today for some reason). Meet this Sunday, don't want to overdo it this late in the week, but if I get in a hard workout today I can do recovery swims and drill tomorrow and Saturday.
Thu Jan 10th, 2013 weighed 210 after practice thinking about doubling today and making the noon practice more sprint and kick Swam Tue & Wed Whitney Coached 6:30 - 8:00 dove in around 6:40 ish UT men & women are away at Auburn & Georgia SCY UT Swim Center main pool Swam with Todd, Chris, & Marcio Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy Warm up went around 4 - 500 Main Set 20 x 125 on 1:30 best ave held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd 100 easy 400 swim 20 x 75 on 1:00 held 46's & 7's 100 easy 6 x 25 no breath Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas. Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound. 500 free every 4th lap kick on back 400 IM as fly drill, back pull, breast kick, free swim 500 free kick w/zoomers every 3rd 25 moderately fast 100 back 33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's 50 back EZ 100 Free Total 3300 yards
Warmup: 1000 Free I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day. (1000/1000) Kick Set: (no fins) 4 x 50 Kick w/ board @ 1:10 4 x 50 Kick w/ board @ 1:00 4 x 50 Kick w/ board @ :50 no problems making these ones (with fins) 4 x 50 SDK on back @ :55 4 x 50 SDK on back @ :45 4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.) (1200/2200) 4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec." was holding 3:30-3:33s on these with a 24 HR (1200/3400) 10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free) I hate fist drill (1000/4400) 10 Rounds of: 50 SDK on back w/ fins @ :452 x 25 SDK underwater @ 1:00I really "shut it down" on this set, and just trailed at the back of the lane (800/5400) Finish it up Fast: 4 x 100 Free @ 1:10 I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort. (400/5800) 400 EZ cooldown ---------------------------------- 6200 Yards Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.
Wednesday 1/9 AM and PM SCY AM swim: 500 swim (100 FR/100 BK) 2x 6x50 @ :40 D1-3 in pairs 4x25 @ :30 V.S. kick w/ board FR 8x100 @ 1:40 odd: swim w/ board between legs even: FAST kick w/ board (alternated FR/BR) 100 EZ Total: 2200 PM swim: 600 swim 400 pull w/ buoy + snorkel 6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall 4x50 @ 1:00 V.S. kick w/ board FR 6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR 4x25 @ :30 V.S. kick w/ board FR 6x200 @ 2:30 3 RED HR (2:07, 2:05, 2:06) 3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02) 1x 3x50 @ :45 RED HR 1x200 @ 3:00 FAST (2:01) 3x50 @ :45 RED HR 1x150 @ 3:00 FAST (1:31) 3x50 @ :45 RED HR 1x100 @ 2:00 FAST (:59) 3x100 @ 1:45 A.R. 300 EZ Total: 5000
500 mix up 8 min kick done as -30 fast, 30 ez, 15 fast, 15 ez, repeat 8 x 50 @ 60 -odds 25 right arm, 25 left arm -evens 3/4 catch up drill 2 times through 50 @ 50 sprint 50 @ 50 ez 100 @ 1:30 sprint 100 @ 1:30 ez 150 @ 2:15 sprint 150 @ 2:15 ez 50 ez while a couple of lanes finished 6 times through 75 IM @ 1:15 (went fl,bk,br & bk,br,fr) 100 @ 1:30 **concentrate on perfect stroke and good turns 50 ez again 18 x 25 @ 30 -odds stroke choice sprint -evens free ez 100 w/d 4300 Another night of feeling sloppy but swimming decent. Still don't know what to make of how I feel. I think I will just try not to dwell on it. It must be better than feeling great and swimming slow. A teammate of mine booked our families a place to stay in Sarasota today. They have really good deals on some houses to rent. Less than a 5 min walk to the ocean, less than 5 miles from the competion pool and cheaper than most of the hotels.
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