5 X 100 1:40 1:30
6 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
4 X 100 kick 2:15
6 X 50 kick 1:00
6 X 25 sprint kick :45
1 X 50 swim
2 X 100 moderate 1:45
1 X 50 @ 100% 1:00
1 X 100 easy 2:00
4 X 25 sprint :30
Three rounds, choice.
Short break between rounds
4 X 300 4:15
WARM DOWN: 4 X 50 easy 1:00
Today's workout was a wonderful extravaganza featuring some kicking, pulling, fast swims, drills, and IM. What more could you ask for?!
Here's what we did:
4 x 100 on Drill/Swim by 25s on 2:00
- 1 x 225 Pull on 3:30
- 9 x 25 Stroke on :30 (alternated fly & back with free)
4 x 100 Kick on 2:00 (middle 50 w/o board)
6 x 125 on 2:00 (wore fins - did kick, kick, IM w/ 50 kick for last 4)
Total Yards - 3400
I was not planning on wearing fins for the last set of 125s, but my shoulder was really hurting - on the recover of both butterfly and on the pull of freestyle. It's just my left shoulder, but it's really bothering me. One of my teammates said I probably just need to stretch my shoulders more. Not sure if that will do it or not, but I'm being hopeful. Tomorrow, I just plan to take it easy and try to stretch it out in the water. I am racing a Sprint Tri as part of a team on Sunday and I certainly don't want my shoulder to interfere with my swim and affect the team's overall finish. So... easy swims and lots of stretching.... and we'll reassess next week.
After swimming, I decided (against my earlier decision to take the rest of the week off of spinning until the race is over) to do a jaunty little 10 mile spin (and at a higher level than before). Much to my surprise, I did the entire 10 miles in almost 3 minutes less than my ride earlier in the week. WOW! Hope that wasn't a mistake, but for now I'm really proud of myself.
My FLOG is still mad at me - says I'm almost a mile behind where I need to be (yes, only a mile, but still...). Here's my question for you, I moved up a spot in my age group and I'm wondering why the gal I just passed hasn't been swimming? She's been at the same distance all week. Is she on vacation? Sick? Injured? Why hasn't she been swimming. Of course, I don't know her from Adam, but hope she's okay. Does anyone else wonder about the others logging their Go the Distance swims? Just curious....
Enjoy your swims today. It's a beautiful and cool fall day in Indiana. Hope it's as lovely where you are too.
Good workout this morning. Even though I didn't feel any soreness when I got up this morning, I was surprised that there still some soreness in my upper arms and shoulders when I started the warmup. Especially at the full extension of each stroke.
600 - Rotate: 50 Free - 50 drill - 50 bk - 50 scull - 50 brst - 50 drill
- did 500, got a late start so skipped the last 100 of this
4 x 100 Reverse IM/2:00 Build each
- was doing these around 1:35-37
12 x 50/55 every 3rd fast
- did each stroke on the fast ones in IM order: fly=39, back=38, breast=49, free=36
- others were free around 40
Main Set: Kick no fins
1 x 400 IM/30sr
- 8:50 for this
8 x 50/1:30 Alternate 2 flutter then 2 dolphin - FAST
- did these odds with board and evens without (on back); flutter with board=55, without= 53, fly with=58, without=60
1 x 400 flutter with snorkel and board
- went 7:58, negative split this
Total: 2800 yards
This morning I swam the TNYA workout at John Jay College. Coach Brad was back on deck, and he always keeps things fun. Here’s what we did:
800 scy warmup
3 x broken 900
1st round: 300 FR @ 4:30, 2 x 150 FR @ 2:15, 3 x 100 FR @ 1:30
2nd round: 2 x 200 IM @ 3:25, 3 x 100 IM @ 1:40, 4 x 50 IM order @ :55
3rd round: 3 x 100 FR @ 1:30, 3 x 50 FR @ :60, 3 x 100 FR @ 1:25, 3 x 50 FR @ 1:05 [we descended all of these--I got down to 1:08s and :33s without feeling like I was working too hard]
One more broken 900 for good measure
2x thru: 100 K @ 2:00, 4 x 50 K (25 fast/25 easy) @ 1:05
It was an easy-going practice, with companionable lanemates, and a Whole Foods breakfast after. It’s nice to be back swimming with the team again after a hiatus this summer.
My workout goals right now are a little boring—just be in the water often, and stay healthy and have fun with my training, until my long swim on 10/1.
300 Free Pull
4 x 50 SDK w/ training fins (25 on front, 25 on back) @ 1:00
1 x 200 Free @ 2:40
2 x 100 Free @ 1:20
4 x 50 Free @ :40
1 x 200 Free @ 2:30
2 x 100 Free @ 1:15
4 x 50 Free @ :35
I held roughly a 1:11 per 100 pace in this whole free set. Not too much effort, a little sore from this whole week overall.
1 x 100 Fly @ :15 rest
3 x 50 Back @ :10 rest
1 x 200 (100 Breast/100 Free)
1 x 200 (100 Fly/100 Back) @ :15 rest
3 x 50 Breast @ :10 rest
1 x 100 Free
Pool temp was good while it lasted. They turned the heater on last night and it is up to 84 now. Probably will be 88 on Monday before someone figures out that it was too high and we will spend another week waiting for it to get back to 86. Maybe I'm being pessimistic. Should look on the brighter side of things. No drag suit today. Roger will be gone tomorrow so the power hour got moved up to Thursday.
500 Warm up
Dave B's set
100 - 1:15 (1:05)
200 - 2:40 (2:30)
300 - 4:15 (???)
400 - 6:00 (I did 3 x 25 Stroke/75 free + 100 IM)
At this point we were 50 seconds ahead of the 1:30 pace so Roger put together a quick set to get the 50 seconds back on the next 1000.
10 x 100 - 1:35 50K/50 Swim
I did all br kick and free through the first five. Switched to 50K/25Stroke/25Free for 6, 7, and 8. Finished 9 and 10 with 50K/50 Stroke
Dave M's Set
3 Times through
* 200 Fr - 2:20 (2:15, 2:19, 2:17)
* 100 Fr - 1:40
100 Kick Timed (IM - 1:37)
Dave always comes up with some interesting stuff. The 100 fr was just enough recovery for the next hard 200. Timed kick wasn't too bad but I can go faster. The 200s took a lot out of me. Hard kick probably wasn't the best thing to come before a 1000 IM but we took a 50 easy to recover a bit first.
1000 IM - 15:00 (14:45)
I've been wanting to do this for a while. We've done enough 1000 yard sets of IM on a 1:30 pace before and I've made it. But I wasn't sure I'd have much left after a 250 fly. I was targeting the first 750 at 11:40 which would leave me enough time to finish 250 free on a 1:20 pace. That meant I'd need to finish the fly at 3:53 and the back at 7:47. Fly was a little behind at 3:55 and back was around 7:50. I touched at 11:35 for the breast stroke and felt pretty good about where I was. But I was pretty tired and knew I couldn't let up because the 1:20 pace isn't a given. Finished at 14:45.
100 Cool down
I took a week off after the Waikiki Roughwater, no swimming, no lifting, nothing. Monday started a new "season" for me that will end with the DAM SCM meet in November, I think 65 days from now.
I think Josh (he splits a lane with me) and I have both been thinking about stepping up the training effort a little more. We hinted around at that Monday when I misread the set and attempted 50s on :35 sans fins on a fins set.*
Today we actually did talk about it. We discussed working toward 1:15 base near term and 1:10 by Dec. For the main set, there were 10 100s followed by 5 200s, and we agreed to do 1:20s on the 100s and work a little harder on the 200s. We both came in about 1:11 on the first one and Josh said "Ok, Let's just 1:15".**
I said "ok" but thought "oh f***". We made it no problem, the 1:11 was actually my slowest. I was happy with Monday after a week off and thrilled with today after a few months without serious interval training. Looks like the "working toward" is 1:10s and 1:15s are now just a "making consistent".
My 65 days season notes:
- no alcohol during the week
- 3x/week with the team (3-3.5k)
- 2x/week 5k Patrick Cantrell workouts (2009 workout board)
- more fin work both swimming and kicking
- focus on pacing during every practice 200 (pretty much build by 50)
- lift/drylands 2-3x/week
- don't let lifting/drylands impact my swimming too much
- sub 1:00 100M free
- sub 2:14 200M free
- goal times are unshaved, untapered, unrested
* Main Set Monday:
- 8x50 on :45
- 8x50 on :40
- 8x50 on :35 w/ fins (30s)
- 4x100 on 1:15 w/fins (1:01s)
** Main Set Wednesday:
- 10x100 on 1:15 (1:11, 1:09x8, 1:08)
- 200 ez
- 4x200 on 2:35 (2:21x4)
Updated September 15th, 2011 at 12:20 PM by qbrain
I really need to get stronger. Lydia did the 400's straight fly - no wonder she's so good at fly & I'm so terrible. (I know, I know, she's 15 & I'm 50 something! so what.) I asked my kid if fly recovery with the little finger up & hands extended - like the big boys do it! - required more strength than my pathetic fly - he said no. I'm here to tell you, he is wrong. I know that I will get stronger the more fly I do, but I am a little bit impatient. I'm slightly handicapped because of my chronic elbow pain & fear to do weights (because it always exacerabates the elbow pain) but I WILL PERSEVERE!! I hope. . .
Warmup 400 S, 300 P, 200 K, 100 S
5 x 200 on 2:50, desc 1-3, 4 mod, 5 fast (I did quite well on these)
500 kick locomotive
12 x 25 on :30; drill, 2 x 4-cycle speed play & sprint -
5 x 400, 1, 3, 5 stroke/free by 25's (#1 was fly, #3 & 5 breast)
2 & 4 pull, speed play by 50's
200 cool down
Total: 5300 SCY
6 x 50 single arm drill @ 1:00
4 x 50 burst dolphin kick on belly + cruise @ 1:00
4 x 30
backstroke start + burst dolphin kick to 15 + cruise back
Lactate MF Kick:
12 x 50 best average/start fast @ 1:30 done as:
4 x 50 double shooter w/MF
-- high 21, 22, 22, 23
-- air deprivation got to me on #4; it's hard to stay UW on lactate stuff
-- I was holding back a teeny bit on the first one so was surprised to see 21 on the clock.
4 x 50 dolphin kick w/MF & board
-- held 26 high
-- the MF seems somewhat slower on top of the water than long blade fins. huh.
4 x 50 dolphin kick on back on surface w/MF (only 5 kicks UW)
-- held mid 26s
10 x 25 w/fins @ 1:00 best average
odds = free
evens = backstroke kick on back
Did not feel quite so hammered after a recovery day and good night's sleep. So I decided to go ahead with the dreaded lactate work, but focused on legs as shoulders were still fatigued. I did decide to lay off the weights until next Monday. Just doing yoga tomorrow -- no extra plyos, parachutes, TRX, or handstands in the yard.
This reminds me of something one of the bikram instructors says every class: "This will be the hardest 90 minutes of your young life." No. Hard, true, but not like a nasty lactate set. Another thing I've been told that strikes me as odd is that Bikram C. wanted everyone to look to the right or left during the asanas on the floor poses "otherwise everyone would fall in love." I'm thinking -- who would fall in love with a sweat drenched tired yogi? We are not exactly looking fetching during class.
Oh, I hate it when noodlers try to chat when one is gasping for breath between repeats on a lactate set! I don't want to take that time to educate them about what a monofin is and why I'm using it.
Here's an article Jazz posted in comments a few days back: http://www.t-nation.com/strength-training-topics/1403
Updated September 14th, 2011 at 09:13 PM by The Fortress
Felt pretty good today even though there is still a bit of soreness in my lats.
400 choice w fins
- alternated free & back by 100's
50 scull/50 smooth/25 fast /25 smooth
50 fist/50 build /25 fast/25 smooth
50 1-arm/50 strong/25 fast/ 25 smooth
- did this set with snorkel
6 x 100 /1:30 free
- went 1:21-1:23 on these
6 x 25/45 fast back
- did odds off the blocks, all with 8-10 sdk before breakout. times were 17-18
4 x 100/1:25 free descend
- went 1:21-1:20-1:20-1:18
4 x 25/50 fast fly
- did odds off the blocks, all with 8-10 sdk before breakout. times were 16-17
600 back, w/fins & paddles ns
- used catch paddles. went 9:35 for this.
Total: 3000 yards
I was feeling indulgent this morning, so instead of a workout I just did a little stretch-out swim at the Y—shared a lane with one of my friends, but did my own thing:
1000 warmup (400s, 200k, 200p, 200s)
6 x 50 @ :45, desc. 1-3 and 4-6
600 warmdown (150s, 150k, 150p, 150s)
Then I decided to take advantage of the fact that I was at the Y and relax in the sauna. Afterwards I went upstairs for a nice long stretch—about 45 minutes in the stretching room. It felt very luxurious. Cool all the stuff I have time to do when I cut my workout short!
This afternoon I went to my chiro/ART guy for some work on my neck, and now it feels miraculously pain free. I hadn’t seen him in over a year. Funny thing, as soon as I told him I’d swum a 10k this past weekend, he said “Oh, out at Coney? I heard it was really rough. Have to sight a lot?” Turns out he’d seen another swimmer from the race and she’d given him a full report. It’s a small world sometime, even here in the big city.
1 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:15
6 X 50 kick 3 on 1:00 3 on :55
1 X 100 easy 2:00
3 x 50 fast 1:15
Four rounds, all choice.
1 X 150
1 X 200
Interval is 2:30 or 2:45 on both distances.
WARM DOWN: 4 X 50 easy 1:00
Wed Sep 14th, 2011 LCM
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Mon Sep 12 doubled but didn't blog 2nd WO
Tue Sep 13 trained SCY, IM day,
main set was 4 rounds of (one each stroke)
025 fast on 45
050 fast on 1:30
075 fast on 2:15
100 fast on 3:00
400 (something )
(felt tired and slow, legs were shot from kicking on Mon)
UT, main pool LCM
6:00 - 7:30 dove in 6:10ish (got delayed by paperwork at check in desk)
wore training jammer
swam with Mike, Todd, Tyler, Kellie, Jim, Ned, & Larry
assigned 400, 200, 400
Main SET: scy
4 x 100 on 1:20 made it
100 IM fast went 1:15?
6 x 100 on 1:20 made it
200 IM fast went 2:35 or 6
8 x 100 on 1:20 made it
rest around 2:00
400 IM fast went 4:24is
assigned 6 x 150 with fins on 2:15
did 100's k strong with a board
went 1:36ish on several then rested a few minutes and went 1:28 on last one
50 fl fast
Wrote up what I thought would be a challenging workout...but it was harder than I thought. I put this down to running a hard 10K Saturday and being left a little short on depth of energy...or I may just be way out of shape as I have missed the best part of 4 weeks of swimming, although I did run, elliptical and rode the bike as a keep fit plan.
600 Easy FR
10 50 Fin Kick Hard 1:15 (Held :45's)
200 Easy Free
5 time through
150 Fulcrum Swim 2:45
100 Pull 1:45
50 Fast 1:00
My GOAL intervals were 2:15, 1:30 and 1:00...so I felt a bit deflated at what I managed but I still feel I'm recovering from the run...I guess I'll know soon enough.
10 x 100 FR Snorkel and Paddles 1:40
I had written down 1:25's for this set but I got nowhere near and had to fight to hold 1:40.
200 Easy FR
So I'm trying to keep my ego out of this for the moment and not look back at my faster swims because I'll get too deflated. I'm hoping I'm a just bit rusty, out of shape and a bit tired...
Since yesterday wasn't completely a Distance Tuesday, it only made sense that today wouldn't be a typical Sprint Wednesday. There was both sprint work and pace work in today's workout.... all in all, a really good one. Here's what we did:
1 x 200 Kick on 4:00
4 x 100 Kick on 2:00, 1>4
8 x 25 Free on :35, odd: Hard/EZ; even: EZ/Hard by 12.5
4 x 50 ALL OUT Free on 3:00 (:34, :34, :34, :33 from push)
4 x 50 Recovery Free w/i 3:00 interval
4 x 100 Free pace on 1:40
4 x 100 Free w/ rotating Fast 25 on 1:50
4 x 100 Free pace on 1:40 (I kicked these)
4 x 100 Free w/ rotating Fast 25 on 1:50
Total Yards - 3400
Not too bad. I was a bit bummed that I couldn't seem to get under :34s on the 50s, but then managed to squeak out a :33 on the last one. I keep having to remind myself to add a slight glide even when sprinting. It seems to help set up a stronger pull.... but I still need to play with it and really get it to be second nature. Ah well... that's the thing with swimming... always learning.
My only bummer thought today is that my FLOG is mad at me that I haven't "picked up the pace" to meet my goal yet. Granted, I'm only behind by less than 2 miles (which is one extra workout), but still.... every day I have to be told.... Really? Actually, I'm thinking about revising my Goal distance down from 625 miles to 600 miles because I am anticipating doing more biking on the weekends, which may limit the extra swim. Not sure yet. Guess I'll keep going as is for right now and just let my FLOG be upset. Who else treats their FLOG like a real person?
Enjoy your swims today!
Well, I went in this morning with a great workout in mind, but I just wasn't feeling good enough to finish it. I think I'm catching whatever my kids have caught from the first few days of school. They're sick, and now I'm not feeling great.
4 x 100 IM @ 1:30 sluggish...1:21s/1:22s
3 x 200 IM @ 3:00 same...2:40-2:45s
bailed on the next part:
2 x 300 IM & 1 x 400 IM
and did with the masters group:
4 timed 3:00 swims, 1 of each stroke (Free, Fly, Back, Breast)
Free made ~270 yards
Fly made ~235 yards
Back made ~230 yards
Breast made ~220 yards
This was good for me. I went for max distance in the 3:00 time and did pretty good.
200 EZ and out
Just Dave M and myself today. No drag suit. Current drag suit completely fell apart yesterday. I'll be without one until I can get a new one ordered. Water getting warmer but a cold front moving in should keep it from getting too warm. No power hour today but might as well have had one. Lots of IM and kick. Timed IM felt great. Completely botched the last flip turn but I still managed a 2:36. Not my fastest but it probably would have been if I didn't miss the wall and have to accelerate from a complete stop. The latest swimmer magazine article on fly helped out a lot. I'd have never worked down to a 2:40 IM on the main set without some of the tips and advice I got from reading it yesterday. Still can't kick IM below a 3:30. Had to change it to br kick but I did make the final 3:10.
500 Warm Up
200 Free - 3:00
200 IM - 3:15 200 IM Kick - 3:45
200 IM - 3:10 200 IM Kick - 3:40
200 IM - 3:05 200 IM Kick - 3:35
200 IM - 3:00 200 IM Kick - 3:30
200 IM - 2:55 200 IM Kick - 3:25
200 IM - 2:50 200 IM Kick - 3:20
200 IM - 2:45 200 IM Kick - 3:15
200 IM - 2:40 200 IM Kick - 3:10
200 IM Timed - 2:36
100 Cool Down
Nothing special today but did need to do some fly.
500 Fly kick w/fins streamline
10x50@1:00 Fly drill w/fins 25 underwater recovery/25 skull drill yes I made these on a minute
5x200@3:00 Free w/paddles & bouy
5x100@:15R Free with easy arms and over kicking
Total 3000 yards
9 x 50
3 x single arm fly/single arm back/SSR drill
3 x (10 x 25 back shooters w/MF @ :30)
5 x 100 IM drill @ 2:00
Stretching & Foam Roller, 30 minutes
I must be getting old. I can't even do two days in a row of drylands without feeling hammered. I was very sore today and so just did the scheduled recovery workout. I'm not sure whether to work through it or take a recovery week wrt weights right now, but I'm inclined to do the latter. And I'll probably shift my lactate workout from tomorrow until Friday depending on how I feel tomorrow.
Seems like I frequently get overzealous wrt drylands. Will I ever learn? I expect to be sore, but it's not particularly smart to do them back to back. Is it impossible for a master's body to adjust to that?
I'm also pretty sure the high rep lower weight upper body exercises are harder for me than the low rep higher weight ones I was doing last season. Shoulders feel more fatigued.
On other news, Fort Son seems happy and starts freshman week orientation tomorrow. He's probably ready for the year to start since he's been on campus since his freshman trip ended Sept 8. My girls have started their fall sports. My skinny sprouting Lil Fort is doing cross country for the first time, and reports loving to run in the woods. She was also all smiles after her first swim team workout yesterday. Mini Fort is swimming and erging this fall to prep for high school swimming and winter crew training.
Here's another swimming dryland that Q and Jazz can mull over: http://www.swimmingworldmagazine.com...st-Progression
Updated September 14th, 2011 at 12:28 AM by The Fortress
Swim went well this morning! I started out a bit sore (from yesterday's gym workout?) and stiff but after warmup was ok.
Warm up (750)
- 150 free/150 back
3 x 100/1:35
- swam free, went ±1:20 on these
3 x 50/50
- Swam back, went ±40 on these
Fly Set with fins(500)
4 x 50/1:20, try to go 10y underwater off walls
- 35-37 on these
4 x 25 as 4K/1Pull
2 x 100/2:00 #1-50 fly/50 free; #2- 25 fly/75 free
- 1:16 on both
4 x 50/1:00 with variable speeds counting strokes (ez, mod, strong, fast)
- #1 - :43 & 31 Strokes, #2 - :38 & 32 Strokes, #3 - :35 & 34 strokes, #4 :32 & 37 strokes.
10 x 100 free as 1/1:25, 1/1:30, 1/1:35, 1/1:40, 1/1:45 1st 100 is the slowest and 5th being fast of each round of 5
- was 1:20-22 on these.
2 x 100 with snorkle (hold board in front)/2:20
- 1:58, 1:56
2 x 100 choice/2:00 then 2:20
- on back in streamline, 1:54, 1:52
150 easy back & free
Total: 3000 yards