I had arranged for a quick OW swim this evening with Greg and Kevin before Masters practice, but Kevin had to bail (heading to Japan on business and needed to catch a conference call). Greg was brave enough to join me for a double session here at Lake Paren:
We did a 29 minute swim and totaled 0.6 miles around half of the lake. To our surprise, the water temp cooled off considerably with some rain and thunderstorms that came through this morning - it was a cool 63 degrees! I think this was the coldest that Greg has gotten into, and he did great! The sun was setting slowing over the west end of the lake and made for a great swim!
We stopped at my house in route to the pool to get some warm tea, then hopped right in (our warm up at the lake, which cooled us down a bit, had us ready to roll in the pool) for:
8 x 125 (I did 150's)
- odds = Fast 25 on 2:15
- evens = 50 non-free on 2:30
8 x 75 (kick/swim/pull) on 1:15 (Greg did 1:30)
then I did 150 easy and out.
(Masters/Rec/1950 yds/40 min)
A great double-dip! I'll be in the water again on Friday ...
Updated September 11th, 2013 at 02:02 AM by rxleakem
Continuing the theme of really lackluster performances in the last two weeks, I just have not been clicking! I spent some time reviewing older blog posts from July and August, when I peaked I think, and I am a little disappointed in the fact that I can't pull off now the workouts and times that seemed to come a lot easier only a month ago. A lot of that has to do with the busier schedule now... sleeping less, spending many hours more at the desk hunched over the computer or the papers, getting tighter and tighter. Things just seemed to be flowing better last month, a workout could be hard but relaxing.
Today I tried to slow it down a little and just focus on form (got some free coaching from Jen, the lifeguard at the Y, during a really slow stretch just before the HS girls team started arriving for practice). A couple of folks last night asked if I was really tired because I looked like my stroke was crossing over a lot... darn! First of all, I don't like working out at 8PM, but it was the earliest I could get there with my work schedule... but, yeah, I felt awful... nothing in the tank. I probably shouldn't even have been swimming. Anyway, I asked Jen to take a look at my stroke for a few lengths and we made some slight adjustments... my hips and shoulders seem to be off in rotation... they should be rotating together, but it looks like the wiggle has worked itself back into the stroke, with the shoulders leading and the hips following (is this too much focus on short axis drills of late?). So I tried to nail that down for a couple of lengths. Jen mentioned the stroke looks really good, but in breathing to the right I tend to cross over more and/or initiate the wiggle. OK, I paid attention to that for a couple of lengths and found that when I breathe to the right I start my pull a little earlier, this doesn't happen in breathing to the left... this is an issue I thought I had taken care of ages ago... yikes... all this crap is starting to creep back into my stroke. Granted, I've been focusing a lot more on the other strokes of late, but still! I guess the "adult-onset" swimmer can't take anything for granted!
Humbling. Frustrating. Emotionally draining. As if life isn't dishing out large enough portions of these things recently, now they are creeping back into the pool-sanctuary.
Also, I really hate the first few weeks back into a drylands routine. Talk about humbling! I've been sore for a week and a half straight without rest, even though I've only had three drylands sessions in the gym. Back to square one again?! Darn.
Last night I did 3000, but should have just stayed home... with the exception of about 500 in drill-work I don't think any of the rest helped me at all (except to crush my fragile swimming ego... where are my running shoes? Maybe I should be dusting them off?!).
Today's 3000 felt a lot better... I spent some time at the beginning working on form, as I mentioned above, and then my 100 IMs felt a lot stronger; not great, but not ridiculous either. Here's what I did:
300 EZ fr/bk swim stopping every length or every other length to focus on a new issue.
4 x 25 SAPs on :45 (this seemed much faster today than Sunday or Monday)
4 x 100 IM on 2:00 (1:40-1:44; 5-6 secs faster than last night when I was going on 2:15)
4 x 50 in 2IMO on 1:00 (:48, :49, :56, :44--not great)
16 x 25 in 4IMO on :30
6 x 50 fr on :50 (started at :40, but mostly :43--yuck!)
6 x 100 fr on 1:40 (1:26, then mostly 1:27, last two in 1:29-1:30)
6 x 50 fr on :50 (:43s)
--Took a minute rest between each segment; it really helped that the girls team had started a couple of lanes over during my set of 100s, because it seemed like I always had someone keeping me on pace, making me push it just a little, no matter when my interval had me leaving... of course they were just doing their warm-up; sigh. I noticed when they stopped after the warm-up to transition, my times slowed back to the 1:30/100 range.
400 half-fly (3 SAPs, two full strokes, 3 SAPs, finish each length ez fr).
3000 SCY/70 minutes.
Updated September 10th, 2013 at 08:28 PM by mcnair
2 x 200 fr on 4:00 from block (3:10ish)
1 x 250 fr on 4:00 from block (lost count and did an extra)
5 x 200 fr on 4:00 from block (by the time I got out, had a few breaths, and blocked I was already 0:15 over interval. Caught up by the 3rd one for my needed 0:50 interval rest)
500 of various drills
3 x 50 fr on 2:00 from block as 25 fast/25 drill
10 x 50 on 1:00 WF as 25 back/25 fly
1 fully rested 25 yard free push with fins (11)
Updated September 10th, 2013 at 09:25 PM by __steve__
RC/scap ex, 15 min
power wheel roll outs
spin, 60 min
Swim/SCY/Solo @ Pitt
4 x 50 scull w/agility paddles @ 1:05
8 x 25 DPK shooters w/fins @ :40
8 x 50 @ 1:00
odds = double shooter w/:5 break at :25
evens = EZ
8 x 25 burst + cruise @ 1:00
4 x through: (a modified set from the HIT forum)
50 fast @ 80-85% @ 1:00
100 EZ @ 2:00
50 @ 90-95%, broken at the 25 for :10 @ 1:00
100 EZ @ 3:00
R1 = free (25, 22, 10)
R2 = back kick (25, 22, 9)
R3 = fly (25, 22, 11 flat) (breakouts better today)
R4 = breast (30, 26 high, 12 high)
6 x 25 w/parachute & fins & paddles @ 1:00
Didn't want to overdo the speed today, but still got in a decent workout.
The big news is that we are getting a puppy. This is sooner than we had planned, but we are hoping it will help Lil Fort who is still miserable. Hopefully, she can't resist a cute new puppy. I fear this will put the kabbosh on me re-starting drylands in a serious way. I don't want to be away for the many hours it takes to do a dryland + swim double. I'll try to do core work at home. Maybe I'll get a kettleball to use in our downstairs exercise room. Getting adjusted to a new life is not for sissies. I am counting on poor sleep for awhile with the new puppy.
The latest on HIT training: http://www.ncbi.nlm.nih.gov/pubmed/20683609
Updated September 10th, 2013 at 09:09 PM by The Fortress
Swam w/ Dave and Dave. Did some swims I haven't been able to do before. Too bad I had to drop the drag suit to make it . Dave made his 500 GTD miles today. Great job Dave!
600 Warm up
6 x 50 - :45
8 Rounds of:
* 100 Free - 1:10
* 50 Kick - 1:10
* 2 x 50 Pull - 1:10
Made 1:04s and 1:05s on the 1:10 interval. Dave was beating on me pretty badly so for the last one I dropped my drag suit and swam a 1:01.
200 IM Kick - 3:30
400 IM - 6:00 (made 5:33)
200 IM Kick - 3:30
400 IM - 6:00 (made 5:30)
200 IM Kick - 3:30
400 IM - 6:00 (made 5:27)
I was really happy with the 400 IMs. I didn't have the drag suit on because I didn't think I'd make the kick interval. That let me push a little harder on the IM.
12 x 25 - :30, IM order, odds no breath
100 Cool down
PM only SCY
4x150 @ 2:00 light D1-4
8x50 @ 1:00 odd: k/dr, even: dr/sw
10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
1000 with snorkel
4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)
3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly
I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.
500 free kick w/zoomers
10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
8x25@1:00 torque drill w/paddles
8x25@:45 shooters w/zoomers
200 1 arm fly alt rt/lt by lap
200 free EZ
Total 2500 yards
400 mix up
3 x (3 x 75) @ 1:15,1:15,1:30
Rd 1. >3 SDK off walls
Rd 2. >4 SDK off walls
Rd 3. >5 SDK off walls
**descend by round
**option of last 25 of each 75 done as 3 breaststroke pull outs
3 x (3 x 50 + 2 x 75) @ 1:10/1:45
-1st 75, 50 EZ + 25 sprint
-2nd 75, 25 EZ + 50 sprint
4 x 100 w/fins @ 1:45
-on belly taking 3 hard strokes into walls
-concentrate on body position
4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
125's @ 80% stay long
75 build to 90%
Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
20 x 25 fr on 0:30 WF (18 - 20's)
10 x 25 fr fast on 1:00 WF (13 - 14's)
500 fr easy
500 fr WF (6:something)
5 x 50 well rested, moderate-hard (36, 30, 29, 28, 30)
tried new hand position in the laboratory
6 x 25 FK on 1:00 (19, 20h, 20h, 20h, 20h, 22)
difficult to walk on deck
New hand position for starts is with right hand over left, and seems consistantly good.
My usual, but former, method (with thumbs locked on top) was potentially very quick. It's just that it only worked less than half the time, and less as I got tired. I was a little obstinate in trying to make a failure work, but it felt so good when it did connect and thought I could grasp and refine it. Unfortunately the more I tried, the less I succeeded with it.
Maybe I could get the hand clinch method to excel
Swam Saturday at HSA with Dave, Dave, Bob, Mary, Don and a couple others. Had a good swim and was a bit faster than I usually am on Saturdays. I did a little more than 5K total. This morning, I swam w/ Dave, Dave, Roger and Meredith. Felt sluggish at first after soccer yesterday. Eventually picked it up and had a good day. I was really happy w/ the IM even if I was drafting.
600 Warm up
2 x 100 Free - 1:30
2 x 100 IM - 1:30
2 x 100 Free - 1:30
5 x 200 IM - Odds @ 2:45, Evens @ 3:15
The IM was supposed to be all on 2:45. We decided to do odds free on 2:45 and evens IM on 3:15. At the last moment, Roger decided to go all IM. I told him I'd do it but he would have to lead the lane. Surprisingly, I made it and with some rest. The trick was closing the 5 second gap on fly and drafting the rest of the way. I still gave up a lot on backstroke but I was making 2:40s. On the 3:15 interval, I was going fairly easy and still making 3:00.
5 Rounds of:
* 100 Up/Down Kick - 1:30 (:05)
* 100 Pull - 1:30 (rest!)
* 100 Up/Down Kick - 1:30 (:05)
* 200 @ 3:00, convert Free -> Breast (2:57 on last one)
6 x 50 - 1:00 Stroke/Free
100 Cool down
Our masters practice group started swimming for the fall this morning, but did so without my presence. I'm not going to be able to get up and reasonably swim then live after just a couple hours of sleep at night. Especially now with my job being more physical than before. So it'll be all YMCA pool for me.
Kick Set w/ short fins:
2 Rounds of
200 SDK @ 3:00 (the 2nd time around I didn't get too much rest here...)150 SDK @ 2:30100 SDK @ 1:3050 SDK @ :30 (went :31 on both rounds)
5 x 100 Free Pull @ 1:20
16 x 25 Odds Stroke, Evens Free EZ
did 2 of each stroke (Fly/Free/Fly/Free/Back/Free/etc.)
Good weekend, but I have to transition into "back to work" mode for tomorrow. Plan to finish up a few odd tasks today, including getting the new old van I bought registered.
200 Fr/200 Bk/200 IM drill
2 x 200 FR on 2:45
4 x 25 burst and cruise on :30
1 x 500 Shark Swim (alternate by 50's)
16 x 50 on :50
- 1-8: odds = IMO drill/swim, evens = Fr drill
- 9-16: odds = IM drill, evens = Fr ez
50 EZ and out
(Solo/Rec/2450 yds/50 min)
Mon Sep 9th, 2013 SCY
Swam: Thu, Fri & Sat
Lifted Fri & Sat
6:00 - 7:30 dove in around 6:10
swam with Tyler & Jim
Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan
went around 500
[B]Main Set [/B
Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave
10 x 50 BR on 1:00 best ave
10 x 50 on 55 best ave did 25 FL, 25 FR
10 x 50 K on 50 best ave held 36's
10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
10 x 50 on 1:00 best ave did 25 BR 25 FR
10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free
considering one 2 or a few SCM meets in Nov & Dec
Not sure yet, Might do:
Fri Oct 11 - Sun Oct 13
Rowdy Gaines Classic
Nov 9 - 10, 2013
WMST 2013 November Classic
Shenandoah, TX 77385
Wow, I can't believe it's been over a week since I wrote in here - especially since I didn't flog my workout Friday & was hoping to find it here so I could record it. Bummer, don't know if I remember all of it at all.
Water was cold today - probably 77 or 78 degrees. Felt pretty good by the end though, gotta say.
10 x 50 P on :40
5 x 100 IM on 1:40 (15 sec rest easy)
10 x 50 K on 1:00
4 x 400 on 5:30 (swim, pull no paddles, pull, zoomers)
200 kick easy
3 x 200 breast with 50 free between each, and
100 free cool down
**entered the Rowdy Gaines meet - so excited to see everyone again & swim on some RELAYS!
My coach is out this week in Alaska on a fishing vacation so he emailed me the weeks workouts after practice on Saturday. It's great to see what's coming but the down side is I woke this morning ahead of the alarm thinking about today's main set. I arrived at the pool early and was in the pool before any of the other swimmers arrived. Today's main set was really hard and the workout was another long one.
400 with snorkel
6x50 catchup on 45
10x50 swim on 40 getting heart rate up
6x400 pull with paddles on 4.25
3x(4x25 drill on 40, 4x50 kick on 55, 100 back on 1.30)
I held 30-31s on the transition 50s but did not feel that great. The 400s were really hard and I aimed for 20 seconds rest. I ended up going 4.05,4.04,4.05,4.05,4.07,4.06. In particular 5 and 6 were rough and I was fighting a shortening stroke. I could tell I was shortening because my turns got further and further off as the last 2 400s progressed. I tried lengthening but it was really tough. The last set of the day was swum mainly as recovery, but I went 1.07-1.09 on the 100s back which I was pleased with. I will be very sore tomorrow based on my tris and Lat's as of right now. I may have to do some stretching tonight!
Updated September 9th, 2013 at 09:08 PM by StewartACarroll
Still nursing the sinuses back to health, my back is getting better. Was a little frustrated that my chest freezer died yesterday and the new one I bought a week ago doesn't come in till late this week. Luckly a friend of my daughter could use some of the food we had in it. We crammed as much as we could in our regular refrigerator/freezer and gave the rest away. Lucky for me I didn't go shopping this week.
Felt ok today on my swim but not great.
500 free kick w/zoomers
8x25@:45 scull drills w/snorkle
6x100@1:45 free w/snorkle, paddles & bouy did well on these 1:22, 1:22, 1:21, 1:19, 1:17, 1:17
4x25@1:00 shoorters w/zoomers
100 free EZ
2x200@3:00 free work on maintaining a 4-6 beat kick it is the coordination of the kick and the arms I have a problem with unless I have a snorkle in which case I can do it but I tried without the snorkle
300 free kick w/zoomers
4x25@:45 burst & cruise odds free evens fly
200 free EZ alt breathing
Total 3000 yards
Tomorrow if my back with allow I may try to do one of Leslie's sprint workouts.
Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.
200 Free200 SDK on back w/ short fins300 Free Pull
Kick Set (my standard "new one"):
200 SDK w/ short fins @ 3:00 (normally I do 3:30)
150 SDK w/ short fins @ 2:30
100 SDK w/ short fins @ 1:30
50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
100 (25 Stroke/75 Free) @ 1:20100 (50 Stroke/50 Free) @ 1:40100 (75 Stroke/25 Free) @ 2:00100 Stroke @ 2:00100 Free EZ @ 2:00
For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
It was nice having the extra rest for each additional length of stroke added.
Finish it up:
6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.
150 EZ and out
I was cruising through the forums last night and was looking at the butterfly lane for tips and drills, since I hadn't been there for a while and found reference to the Short Axis Pulse (or SAP) drill along with half-fly. Here's the link if you're interested:
This article is on half-fly for increasing endurance, which makes use of SAP and has a link to an article on that drill. So today I decided to incorporate it into the workout. I initially planned to do a lot of drill anyway, because the short sprints always leave me stiff and not feeling like doing anything tough the next day. For the SAP drill I would take about 3-5 pulses, do a breast stroke (arms only) for breath, then go right back into SAP, and repeat as many times as needed to get to the other side of the pool. This really helped me to engage the hips in a way that I hadn't ever before. I think I was generating most of my kick from the thighs (except in BK dolphins, where for some unexplained reason it seems more natural to work the hips and core--I remembered this b/c yesterday my underwaters on the back set really gave me an awesome core burn).
I also lifted weights a little bit this afternoon AFTER the swim, while I was still warm (one of the problems I think I probably had earlier this week was that I jumped right into my lifting without any cardio before hand, so I was working out a cold body... then when I got into the pool afterward, instead of being warmed up I was just tired and stiff, which made for a miserable slog... not very productive... hindsight is 20/20, but how long am I going to be making these rookie mistakes?! I mean, I know better... I my brain just wasn't there... must have been somewhere else at the time!).
I tried adding kipper pull-ups and push-presses from the X-fit repertoire to my normal routine... I still don't like weights. I'm sure as I stick with it and can do more sets and reps of each exercise it will seem like less of a pain and more of an enhancement to my swimming routine.
Here's what I did in the pool beforehand:
400 EZ swim (alternate 100 fr and 100 pull w/ buoy)
4 x 25 SAPs on :45
4 x 25 breast pull w/ buoy on :45
4 x 25 breast kick w/ board on :45
100 1-1-1 fly drill (4-5 SAPs, 1 full stroke fly, 1-arm fly stroke (r), 1-arm fly stroke (l), repeat)
4 x 50 modified fly on 1:15 (4-5 SAPs 2-3 strokes fly, 2-3 SAPS [or 1-arm fly], etc. on first length; reduced the number of SAPs or 1-arm each length, until the final 50 was all full stroke--still feeling relaxed, engaging hips more)
2 x 100 IM on 2:15
400 EZ (alternated 100 fr and 100 bk)
TOTAL: 1800 SCY/45 minutes
Swim/SCY/Solo @ Pitt
4 x 50 scull w/paddles @ 1:00
3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
12 x 25 burst + cruise @ 1:00
3 x (25 AFAP back from the blocks + 25 EZ)
1 x 50 fly AFAP w/fins, 24 -- ugh!
5 x through:
4 x 25 DPS free w/agility padddles @ :30
1 x 50 kick @ 200 pace
1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
1 x 100 EZ @ 2:00
I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.
The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?
Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?
4 x 100 kick w/fins, descend to 200 pace @ 1:30
2 x (4 x 25) @ :30
1 = moderate 2 breath
2 = build to fast, 2 breath
3 = moderate 1 breath
4 = fast no breath
6 x 75's free @ 1:10, descend 1-3 & 4-6
100 kick @ 2:00
1 x 500 broken (5 seconds rest @ each 100, descend each 100)
100 kick @ 2:00
6 x 75's @ 1:15, IM switch
1 x 100 kick @ 2:00
1 x 500 broken =
50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
1 x 100 kick @ 2:00
6 x 75's choice @ 1:00, descend 1-3 & 4-6
1 x 100 kick @ 2:00
1 x 500 fast w/fins and/or paddles
Updated September 8th, 2013 at 05:53 PM by The Fortress