russian twists on incline bench w/plate, 25 x 3 x 25
seated row negatives, 80 x 3 x 8
seated straight arm dips, 90 x 3 x 25
deadlift, 85 x 4 x 5
kneeling ab crunches, 140 x 3 x 15
extreme angle isometric squat, 4:00
rear delt flys, 80 x 3 x 8
back extensions w/plate, 25 x 3 x 10
hip abdcutors, 120 x 4 x 5
Swim/SCY @ Sewy Masters
8 x 50 various @ :45
8 x 25 power kick @ :40
16 x 50 with some IM pattern @ 1:05
-- I did this kick with fins; interval was too hard otherwise.
-- odds = 100ish pace, evens = EZ
-- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
1 x 100 EZ
4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
-- too hard for me again
-- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
-- I cruised # 10 and #21
1 x 150 EZ
I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.
8x25 shooters on :45
100 back pulling on lane lines
8x25 on :35 fly (15s)
4x50 on 1:15 one breath
Updated December 31st, 2015 at 01:03 AM by Doug Martin
Had to force myself to swim today, was no spirit to my swimming efforts. Recall I had disturbances last night while sleeping, maybe that's the reason. I therefore spent an easy hour kicking at various intensities, did some back and breast, and worked on a few bubble rings in deep area. The bubble ring formations were not the nice, slow rising, poloidal vortexes I can manage. They were amoeba shaped and looked tired.
Did have the energy to lift weights - legs
Updated December 30th, 2015 at 11:04 PM by __steve__
Would like to stay ahead of things over NY weekend so I will post Monday workout now. Happy New Year!
###### 75 minutes ######
2 X 100 1:40
4 X 150 2:30
1 X 200 --
4 X 200 3:00
1 X 100 kick 2:30
4 X 100 1:30
1 X 100 kick 2:30
8 X 50 1:00
1 X 200 kick --
$$200's and 100's: descend 1-4--pull or swim
$$50's: odd: easy even: fast
3 X (8 X 25 :40 #8 on 1:20
Choice--#8 swim is easy
$$$$$$$$$ 75 minutes $$$$$$$$$$
12 X 100
3 on 2:00
3 on 1:50
3 on 1:45
3 on 1:40
6 X 50 kick 1:20
6 X (3 X 50 1:05--choice
8 X 150 pull 2:30
50 fast/50 easy/50 fast
#8 150 is warm down
I had a really good night of sleep and although I was sore I was not as sore as I expected. My abs and traps hurt. I expected the abs but not the traps; I suspect this was a result of the power roller. Today Tom decided to give his welcome to 2016 workout. Despite it being quite a long workout I felt good and actually really enjoyed the swim today. I have not done an aerobic workout like this in a while and it made a nice change. My times were very solid throughout!
Free base times were 1:20
stroke base times were 1:30
kick base times were 1:45
16x200 done as 4x(200 free, 200 IM, 200 back, 200 kick)
16x100 done as 8x100 free, 8x100 back
16x25 done as 3 no breather free, 1 easy free
i swam all free except the 25s with a snorkel. I used the first round of 200s as a warmup and then held 2:05/06 on the free 200, 2:25 on the IMs, 2:15 on the back, 2:55/56 on the kick. I was able to hold 1:03 pace on the 100s free and then descended from 1:10 to 1:05 on the 100s back. My back felt good all practice today. On the 50s I held :30/:31 on the first 12 and then worked the last 4 where I held :28s. On the 25s on 20 I made the first 2 rounds of no breathers but started to feel bad on the third set but made it and then on the last 4 breathed once on each of the no breathers. 6k in 90 mins was a pretty good clip and despite being tired I had that good tired feeling and a good sense of satisfaction and accomplishment. I would not have wanted to do this practice on my own but with a few of us it was fun and we kept each other going.
Updated December 30th, 2015 at 01:32 PM by StewartACarroll
8x25 on :35 (13s)
4x25 e/f, f/e on :50
4x50 on 2:00, uwk down, nb back
I finished out with physical therapy yesterday and have been happy with the results. I am still using the kenesio tape and my homework exercises, and also purchased an Ankle Board that was developed by my PT for strengthening every muscle from the toe to the lower back. He had a used model that I was able to get at a discount so I will be able to continue this work at home. Here is what it looks like (a little unassuming but a great tool):
Today I made it to the pool with the Masters crew, borrowing one of the main sets that TxTim posted earlier
200 free/100 kick/100 pull [did an extra 100]
4 x 25 burst and cruise
- 2 x 50 on 1
- 1 x 100 on 2
- 2 x 50 on
- 1 x 200 on 4 pull
[used snorkel on all 200s, first round with AP, back on 50s with 100 IM on second, fly on 50's on third round
300 loosen and out
[Masters/Rec/2400 yds/60 min]
Shared the pain with Greg, Matt, Jim and Beth. Tim was on his own. A great workout. Since my knee is doing better I am planning to add in more kicking, as well as continue using the bike and elliptical a couple of times a week. It has been nice hitting the gym with my son again.
Last night our region had the first snow storm of the year, which was more of a mixed bag with snow, sleet, ice, and rain. It turns out that it broke a record for the latest first snow of the year and also marked 272 days (March 31st) since the last snow fall, which is second longest stretch of days (first place is 275) in history since they started tracking these things in October of 1884. That meant that I was able to get some drylands in this morning as I shoveled the walkway and end of the driveway.
Updated December 29th, 2015 at 11:16 PM by rxleakem
200 easy drills with fins
4 x 50 on 5:00
Wanted to try a leaking calcium set. Bottom line, it's just an acid production set.
Yoga for swimmers core in the evening - accomplished about 93% of it
Updated December 29th, 2015 at 09:35 PM by __steve__
##### 75 minutes #####
3 X 100 1:50
1 X 150 2:45
1 X 200 3:30
1 X 150 2:30
3 X 100 1:40
3 x 100 kick 2:30
Second 50 fast
1 x 200 IM 4:00
1 x 100 stroke 2:15
1 X 50 stroke 1:30
50's/100's: stroke--no free
5 x 250 pull 4:15
Last 50 fast on 1-4
swim #5 is warm down
I slept much better last night and felt good when I woke up. Today's workout was a dryland workout. My ab power roller arrived on Saturday so today was test day. No doubts about it, it brings a whole new dimension to my abs. My only concern is that it significantly increases the pressure on my lower back which right now is very sore. I think I over did it today and will grow this in my core program. Today I used it twice per round of core exercises and on round 5 I was mush!!!!
5x(1:30 vasa swim trainer, :30 rest)
2x(shoulder exercises with bands)
4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
6x(1:30 vasa swim trainer, :30 rest) all out
5 mins on stationary bike
5 mins on elliptical machine
5 mins of one leg pushes on vasa against the wall(10 pushes per leg)
i am tired!!!
4x50 shooters w fins on 2:00
4x50 kick w board, no fins, on 2:00: 15m AFAP, cruise 25m, 10m AFAP.
Bridge Athletic drylands and weights
Swim/LCM @ Pitt
500 (did 400)
8 x 50 kick w/fins @ 1:10
-- some easy, some 25-35m shooters, some burst + cruise
4 x 100 free w/paddles with some breathing pattern @ 1:45
-- I did 4 x 50 free w/paddles @ 1:45
odds = free @ 200 pace
evens = free @ 100 pace
6 x 50 power kick + cruise w/fins @ 1:00
-- I did 4, interval was too hard, and then a 50 EZ
5 x 100 free with some breathing pattern @ 1:40
-- No, I did 6 x 50 @ 1:40
odds = fly with fins @ 100 pace (28s, maybe a tad fast for 100 pace)
evens = EZ
5 x 100, 8 SDK off each wall then build each 50 @ 1:40
-- I couldn't even do this in short course, much less long course ...
-- I did 6 x 50 @ 1:40
odds = breast w/fins (33s)
evens = EZ
6 x 150 done as: :30 AFAP kick, cruise to wall and then 100 EZ @ 4:30
-- I only did a 50 EZ
-- This was the same set that I did yesterday ... ouch
-- Did backstroke kick, got about 8 meters or so from the wall
4 x 50 SDK as far as possible w/fins @ 1:30
-- No, I was toast and skipped this set
Total: 2850 m
The intervals were way too hard for me today -- distance day -- but it seemed to work well to chop most distances in half. I still feel like it was a hard workout with 8 x 50s @ 100 pace (collectively) and 6 x :30 AFAP kick. I'll probably have to do some sort of recovery workout tomorrow.
What's My Time? It is the question that every swimmer wants to know as soon as the race is over. But, with different types of timing systems, the possibility of malfunctions, and the requirements for records to be established, the answer can be more complicated that many swimmers realize. Determining official time is one of the key jobs for officials and one that we all take seriously since every swimmer is entitled to the most accurate time that we can determine for each race. Much of the work to determine official times and get the results published takes place behind the scenes at a meet.
USMS rules define different types of timing systems and levels of timing systems that can be used for different official purposes (103.17.1, 103.17.2, and 103.18.4). A "fully automatic" system is one which uses an automatic start (activated by the starter when the starting signal is given) and a touchpad finish. The term "fully automatic" means that the timing system does all of the work and no human action (like pressing a button) is required. A fully automatic system is considered the most accurate type of timing system and is therefore the highest level of timing possible. Times obtained from a fully automatic system are good for any purpose, including world records, USMS records, LMSC records, and USMS top ten rankings (103.18.4). If everything is working correctly, the time recorded by the touchpad at the end of your race becomes your official time (103.17.8-A). With modern electronic scoreboards, swimmers often have the luxury of seeing the official time as soon as the race is completed - for better or worse!
But, the scoreboard times are not official times until reviewed by an official (103.7.2-C). Sometimes swimmers are surprised when their posted time in the results does not match the scoreboard. Why would that be the case? Sometimes touchpads can malfunction, either by failing to record a touch, recording a late touch, or (rarely) an errant early touch. More often, swimmers fail to touch the pad with enough force to record a touch at the finish or touch some other part of the wall. If you finish your race and look up at the scoreboard only to see the clock still running, that is a pretty good indication of a malfunction! The officials will use both observations and comparisons of primary and backup times to identify malfunctions.
Because automatic timing systems can malfunction, the rules require backup systems (103.17.2-B). Most commonly, timers stationed at the finish end use buttons (which are also connected to the electronic timing system) to record a backup time. A timing system that uses an automatic start and a human-recorded finish is known as a "semi-automatic" system (103.17.1-B). Because human reaction times are involved (and buttons can also malfunction), we usually need more than one button time to ensure accuracy. Volunteers are hard to find, so many times it depends on how many timers are available.
If the pad time is invalid, do we just use the button times to determine your official time? Not necessarily. Remember that button times are not as accurate because there is human reaction time involved. So, the rules define several different methods to correct for this inaccuracy (10317.3-C through G). The referee may determine that a consistent average difference could be added to (or subtracted from) all of the button times at a single meet. Some timing systems already apply a standard correction factor and others do not, so it may depend on what brand of timing system is being used. The referee may also determine that a specific correction factor is needed for an individual lane malfunction. This is typically done by calculating the difference between all of the good pad times and the button times for every other lane in the same heat. The average difference is then used as the correction factor. Even more accurate would be to calculate the average pad-button difference for several heats on the same lane before and after the race in question. If the buttons fail, watch times can still be used for this purpose, but more often watch times are simply used for comparison to help identify malfunctions.
A recent innovation in elite meets is the use of stationary overhead cameras, which may be used instead of backup buttons provided they are fully integrated with the primary timing system. (103.17.2-B)
Why do we go to all of this trouble? Because the rules say that any corrected time (using any of these methods) is just as good a fully-automatic (pad) time, whether one, two, or three buttons are used as backup system. Corrected times can used for any official purpose, including records and Top Ten. (103.18.7)
If touchpads are not available, a semi-automatic system can still be used as the primary timing system for the meet. But, for records to count, you must have three buttons (which means three timers) for each lane. USMS top ten rankings can still be achieved with a semi-automatic system using two timers per lane. And, if no electronic timing system is available, hand-held watches can still be used, but three watches are necessary for records and two watches for top ten rankings.
One rule every swimmer will be glad to know exists is 103.18.6. "No swimmer shall be required to re-swim a race due to equipment failure that results in unrecorded or inaccurate time or place." That is another reason for multiple backup systems and procedures to ensure that every swimmer receives a fair and accurate time.
In response to changes in USA Swimming rules, USMS will have a task force studying the rules for official time determination in 2016 that could result in some changes, but any changes would not occur until 2017.
I slept horribly on Saturday night and last night(3 days and counting). I must have got up 4 times last night and each time struggled to get back to sleep with my mind thinking work; even though I am off for a week. I felt hideous in warmup and the transition set but felt much better on the main set but was still tired. Today was a 90+ min workout
400 free with snorkel
6x50 catchup on :45
10x50 drill, swim on :50
6x(100 free with paddles on 1:05, 50 kick on :45, 100 stroke on 1:15) start on next top
4x(100 kick with fins on 1:30, 2x25 no breathers with fins on :30)
8x100 IM on 1:40
3x(4x25 with fins on :30 done as open, close, easy, fast)
8x50 drill on :50
i held :54/:55 on the 100s free with paddles, :42s on the kick on 1:05/:06s on the 100 back. I was really hurting on this set but somehow held on with no real slippage time wise. The kick with fins I was holding 1:00 and made all the under waters. On the IMs I went 1:09/10s.
Friday night I had a bad night of sleep continually waking up through the night. I was ok during practice but was generally quite tired(back to normal I guess). Mr Unruh was in town visiting family and despite not spending a lot of time together, it's always fun training with Steve. We did our 500 race pace set and it's always a tough set.
400 free with snorkel
6x50 catchup on :45
10x50 drill, build by 25 on :50
16x100 on 2mins at 500 race pace(:57)
i was out in a :56 and was able to hold :57s until #10. I skipped 11 and 12 and then got back on it and went :57s on the last 4. The times were fine but I don't like skipping and this was a mental failure today rather than a physical failure. After practice I had to run to coaching the seniors so unfortunately did not get much time to talk to Steve. Next time my friend!
----- 75 minutes -------
1 X 250 4:30 4:15
1 X 150 2:45 2:30
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
8 X 50 kick 1:20
12 X 50 1:10--choice
odd: easy even: fast
2 x 100 strong 2:00
1 x 200 fast 4:00
Three rounds--pull or swim
Negative split and descend 200's
So we switched to LCM last week - and today makes four whole workouts in the water since then - OMG I hate the first 2 weeks back in long course!!! PLUS on Saturday, began a little bit of training for the Warrior Dash - using the ropes and other nonsense. GEEZ, this is going to be a long week - gonna make myself swim M-Thurs this week, as it is LCM each day and goes to long course only on MWF NEXT week.
6 x 200; swim, pull, IM "twitch"
6 x 150, 50 kick, 100 swim on 2:45
10 x 100 pull on 1:45 - which was lovely, getting over 15 sec rest on each one, I needed that! (see above complaint about my arms!)
Total: 4300 LCM
***NEW YEARS GOALS***
Lose 10 lbs by Valentines Day
Do the Elliptical 3 x week, building up to 30 minutes at a time
Next meet: Auburn, Valentines weekend
8 x 25 UWDK (+25 easy fr) on 2:00
5 x 25 fr AFAP on about 5:00
filmed for review
Random kicking for about 15 minutes
Ran 1.5 miles (11:16)
2 x 100m dash while trying to spin arms in a freestyle motion
very unnatural, don't try when others can view. does however engage strange muscle groups
From my videos, it appears my stroke rate is slower. Even with the steep catch I use. My arms seem to move just as slow above the water, as below. I was once able to hold quite a fast turnover 2 yrs ago, maybe faster, maybe not, I'm not sure. I feel as if I have too many ST fibers (gross). Need to perform the dolphin kick freestyle, looking forward, with head up drill.
I understand a percent of muscular fibers are able to change role through training. But I do not understand if this would be systemic change, or localized. For instance, if I've been running aerobically and the genomic change within cells occurs towards ST, does this occur everywhere? Or would it be localized (legs - FT:ST ↓, upper body - FT:ST remains unchanged)
Updated December 28th, 2015 at 04:08 PM by __steve__
Some core work
8x25 shooters on :40
4x25 variable sprint (e/f, f/e, build, fast)