Lords Gym -09:30-10:45am Dryland weights same as Tuesday. Aquasol Masters - WSAC 6-7pm Coach Janine Warm - We were off to a late start, 200 FR, 50 BK, 100 BR, 50FR build... (Its rare I forget a workout, but everything here is approximate) 3x100(?) BR with fly kick 2:00 5x100 BR 2:00 5x100 50 BR / 50 FR 2:00 2x100 BR Kick Vertical BR Kick 1:00 1x50 BR kick on back 50 w/d Even though this was a very short workout, its purpose was to strengthen the ever popular BR. It my really bad weak link in my IM... I don't want to make comments like, "I put in more workout on my own" then Ill get hit with the dreaded 3 x 200IM/200Stroke/200FR ---------------------------------------------------------- We haven't had the weather issues, but I have the work issues; which I suppose is good. I have a job that sometimes interferes with my life. Ive been missing the LCM practices and having to shuffle SCY/Masters practices. Saturday morning is looking good for LCM practice.
It started storming like crazy the moment I pulled up to the FP Pool (5:00 PM). Thirteen of us waited it out (6 PM) and got a great workout in! Here's what we did: *Warm-up- 500 Freestyle *8 X (100 free on 2:00/ 50 on 1:15) 50 IM Roll *3 X 200 free on 4:00 (# 2 with paddles) *Super 1,000 Swim (50-100-50-150-50-200-50-150-50-100-50) done on 1:00 per 50 interval. *200 EZ IM cool-down 3,500 LCM I am swimming lite and scy tomorrow. Saturday is our Nike grant swim clinic (pool and OW). They are predicting scattered storm showers all day....I hope they're wrong!
Lifted at lunch today. Still taking it a little easy after the meet last weekend. By next week, I hope to be a little more stronger. Bench press: 2 sets of 85 x 10 Lat Hi Row: 2 sets of 130 x 10 Triceps press: 2 sets of 40 x 10 Alternating hammer curls: 2 sets of 15 x 10 Military press: 2 sets of 50 x 10 Hip adduction: 3 sets of 130 x 10 Hip abduction: 3 sets of 130 x 10 Core work: 2 sets of 15 push-ups using Bosu ball Pull-overs: 1 set of 25 with 20 lb. weight Good morning darlings: 1 set of 75 Bicycle crunches: 1 set of 75 Cruches with 10 lb. med ball: 1 set of 25 Torso twists: 1 set of 50 Back extensions: 2 sets of 15 Ankle work: Forward toe raises: 1 set of 30 Outward toe raises: 1 set of 30 Inward toe raises: 1 set of 30
Headed to Mason today to get in a short LCM practice. Though I like my regular practice pool just fine, it was a luxury to have 5 digital clocks instead of two (sometimes un-synchronized) pace clocks. Seems to make times and send offs more accurate. Warm up: 700 variety swim, kick, drill Aerobic set: 10 x 100 @ 2:00 w/fins odds backstroke, staying "long" evens backstroke kick I noticed that the 5th set of double lights on the ceiling is the 25 meter mark. 100 EZ Speed set: 2 x (50 AFAP w/fins from push + 150 EZ) #1 50 fly, went 28 #2 50 back, went 29 I believe these are the fastest 50s I've ever done in a LC practice. Very happy to see these times. We'll see what I can crank out next weekend at the Terrapin Cup in these events. LC fly is hard. I had to take 4 breaths on the 50 instead of my usual 2 (maybe 3) in SCY. 100 C/D Total: 2300 Planning on a short SCY workout tomorrow. Taking Saturday off and deeking kids and whatnot. Will swim in old Pro on Sunday. I'm actually feeling more tired than I expected after that short practice. Perhaps there is no easy LC practice ... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Food: Breakfast: yogurt and "bare naked" granola, cantalope, raspberries Snack on way to swimming: Forgot to bring portable food. Found a balance bar and some Luna energy chews in my swim bag Lunch: usual salad with the works Dinner: Salmon, salad w/works, 2 taquitos Snack: crackers
Updated June 12th, 2009 at 07:34 PM by The Fortress
Thu Jun 11th, 2009 trained each for the last 17 days SR Cir Meet is in 1 day, Entered: FRI 04 400 Freestyle thinking aobut how to split this 400 any suggestions 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly Thinking about scratching the 200 free to be fresh for the 200 backstroke Whitney told me to take the 200 back out in 1:05 high to 1:06 low here's the link to my blog about last years Sr Cir Meet I used a different training strategy, last year I focused on strength and speed this year I train hard and far, did more distance / aerobic training. TODAYS SWIM PRACTICE LCM 6:30 - 8:00 Whitney Coached TSC main pool swam with chris, todd, jon, ned, Daniel, & larry Warm Up LCM skipped it assigned: 4 rounds of (300 on 4:00, 200 on 2:40, 100 on 1:20, 100 1 minute) DID: round 1 100, rest 100, 100 070 070 round 2 100, rest 100, 100 050 100 round 3 100, rest 100, 100 100 100 did a few race pace 50 backs followed by easy did a few easy speed 100's went 1:07 on one of them rested up some 100 fl kick fast from a dive 15 sdks on 1st 50 8 sdks on 2nd 50 kicked on side rest of way went 1:13 which is my fastest 100 fl kick ever think I went 1:16 in college with a board 100 easy NEXT MEETS Senior Circuit #3 Fri June 12 - 14, 2009 1 Day away Austin, TX Events Entered: FRI 04 400 Freestyle 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
Updated June 11th, 2009 at 02:45 PM by ande
SCM, Solo 200 swim free 200 kick choice (on back alternating fly free by 50s) 300 pull free (paddles) swim 4 x 50 on 1:00 desc. 1-4 to ~80% (went 44-42-40-38) 200 IM drill pull 8 x 25 free (paddles) on :25 make interval (was coming just under :20 on these) 200 back swim w/20 sec. rest (around 3:20) kick 8 x 25 free on :45 w/board: desc. 1-4, 5-8 (went from just under :30 to :21-:22 both times) 200 swim choice w/20 sec. rest swim 12 x 25 on :45: 3x around, one of each, IM order; descend each round to no faster than 85% (dropped the fly and back to just under :20, free to around :17, breast to around :25) pull 6 x 50 free on :55 (no paddles): count strokes on #1; hold stroke count on #2; add one stroke on 3-4; add another stroke on 5-6 (wasn't too good on this one. was 19 per 25 on 1-2, went 20-19 on 3, lost count on 4, went 18-20 on 5, the 20-20 on 6) 100 easy choice Total: 2600 meters
Wow, why do I put my self thru this type of abuse. Oh yes I remember I am a type A personality and want to improve. My fly felt solid, had trouble switching to back, breast was hit or miss some felt good some felt flat, free was just get me done. 2x400 @ :30 Rest Free EZ by easy I held 1:50 per 100 thats easy 4x100 @ 2:15 IM held 1:58's 2x200 @ 4:30 IM held 3:55's 1x400 @ 9:00 IM went 7:50 2x200 @ 4:30 IM held 3:52's 4x100 @ 2:15 IM held 1:54's 200 Free REALLY EZ 500 Free Kick w/fins 500 Free w/fins alternate 50 swim/50 drill mix it up Total 4000 meters In the evenings my coaching has become more challenging since the other coach quit and I am coaching such a wide range of abilities. Luckly my older group has learned how to do intervals. I can give them a set and they do it. This new group of kids I have to start with basic stroke work on all strokes before I can throw some endurance at them.
I decided to shorten up my distance and work on speed (per Ande's blog) on the days I swim at LA Fitness (scy) this summer. Here's what I threw together tonight. ---wu--- 500 freestyle swim 4 X 125 on 2:00 (smooth swim, not much resting) 10 X 50 free on 1:00 (alternate 2 w/paddles, 2 without) ---Speed sharpening--- 12 X 25 Free on :45 (as fast as I could go w/lots of rest) 300 easy free swim 12 X 25 flutter kick hard, no fins (:45 sec interval) 300 easy free swim 8 X 25 sprint (2 per stroke) on :45 100 easy IM cooldown 3,000 yds. I didn't breath much on the 25's. It felt good to swim a different rhythm. The kicking without fins felt better than I anticipated. I hope this will transfer over to longer distance days and help me hold form and maintain a stronger stroke. I am so sleepy, I keep dozing off between sentences. Summer school makes me so tired.
Solo - Western Slope Aquatic Center - 1:30-2:30pm The local High school pool is open from 12:30-4:30pm for an open session, they left about 4-5 lanes up for lap swimming. I have a team meeting right before the start of Masters tonight, so I needed to get a workout in. Just improvised some drills and hypoxic work. Warm 200 FR / 200Bk / 100 BR / 100 FR 4x25 BK SDK's UW w/fins (I've seen these labeled as UW Shooters?) 4x25 SDK's UW w/fins 4x25 BK SDK's UW w/fins 4x25 SDK's UW w/fins 50 EZ 4x25 FR Hypoxic 4 4x100 FR Drill Dog Paddle/Fists/Gallop 3L,3F,3R,3F/DPS 50 EZ (instead of hanging on the wall, Im doing these) 4x25 FR Hypoxic 3 3x200 FR Kick/Drill (100 Kick w/fins one arm on pull buoy 100 D(dog/fists/gallop/DPS)) 2x100 BK One arm drill (switch every 25) 3x200 BK Pull 50 EZ 2x100 BK 3x100 FR Kick/Drill/Swim 200 W/D 3850 Just needed to work on FR & BK stroke, SKD's and some hypoxic
Got to the pool by 5:20 this morning and got in a 3,300 SCY workout before rushing off to teach my business law class over at the college. I don't like working out in the early morning, but the Y has cut some of the lap swim hours at lunch to make room for the day campers. It takes me about an hour of swimming to feel like I am awake. I had fins on for some of the sets today, but I felt so lazy that I went about as fast with fins on as I do without. Worked on a drill today that I learned at the Auburn masters swim camp a few years ago - the 9 o'clock drill. It is sort of a freestyle catch-up drill where one arm is straight out in front at 12 o'clock while the other hesitates at what would be 9 o'clock - straight up in the air. I also worked on big-arm or straight arm recovery drill. You swim with straight arms and this forces you to rotate more and take a bigger stroke. I have to admit it did feel pretty good this afternoon at 2 to know I had already gotten my workout in for the day.
Pulled a "Patrick" today. Got my kids off to school, then fell back asleep and slept until 10:15. No time to workout as I had appointments, sports chauffeuring, lessons, and the usual "summer swim league practice cancelled mid-way due to lightening" events. Probably just as well. I'm feeling pretty beat up after ART and a deep tissue. Couldn't have done any race pace work. I'm commencing a 3 day mini-taper, which will extend into a longer mini-taper next week. I've become pretty convinced that after 4-5 weeks of hard training, my body needs a recovery week. During SCY season, this is typically, and conveniently, before a meet. I've been going 6-7 weeks since Zones -- it's slightly too much even for a hard core endorphin addict. I need a relative break. I see the entry deadline for LCM Nationals is approaching. I don't have any clue what to enter for my 200 back. I'm not sure if I'll do it as a 200 or get a 50 back split. I guess more likely that latter, as I'm assuming I'll be blasted by the time the 50 rolls around -- it's practically the last event on day 4. So I guess I should enter a slow time, figuring I will be swimming somewhat slowly the last 150? If I then decide to swim it as a 200, I'm sure I'll be yelled at for sandbagging. My one workout of the day will be trying on the one FINA approved tech suit I have managed to procure in my size. Mini Fort can do the zipping. Although, frankly, it sounds like FINA is endorsing the anything goes for masters ... Food: Breakfast: omelet w/cheese & tomatoes, blackberries Snack: yogurt Snack: banana, sliced mangos Snack: 2 bean & cheese taquitos, Dinner: cheese & chicken enchiladas, kiwi & blueberries; 10% crap = nachos I seem to need portable food during the day. If anyone has any suggestions ...
Updated June 10th, 2009 at 09:35 PM by The Fortress
I'm not up to PWB standards just yet. Probably started out too fast on the intervals. 600 warmup: 200 swim - 200 kick - 200 pull12 x 50: 6 on 0:50, 4 on 0:45, 2 on 0:40 Made them all doing Free4 x 25: on 0:30, fly--Made them3 rounds of 3 x 100: on 1:30, 1:25, 1:20, I should have gone from1:40...I did 3 x 1:30, 1:35, 1:30 so I did descend on the 3rd run but I was gassed, and stopped there.4 x 50: on 1:0012 x 50: 2 on 0:40, 4 on 0:45, 6 on 0:50--I had to recover so couldn't descend4 x 25: 2 on 0:30, 2 on :45 fly keeping quality.4 x 50: easy w/paddles TOTAL: 3,500 SCY Fun but tiring
SCM, Solo 300 swim free 200 IM drill 200 kick choice (went on back as 50 fly/50 free) 300 free on 5:15 (went 4:40) 3 x 100 IM on 2:00 (coming in at 1:50) 300 as 100bk/100br/100fr IM on 6:00 (about 5:40) 6 x 50 free desc. 1-3, 4-6 on :55 (went around 44-42-39 both times) 300 pull, easy w/p&b kick (fins optional) 4 x 75 w/15 sec. rest: descend each 25 within the 75 so the 3rd 25 is the fastest of the 75 (did flutter kick with board and zoomers, around 1:15 for each) swim 12 x 25 choice on 40: descend 1-4, 5-8 (last 4 easy) (went from around 22 down to 16 or 17 both times, all free) -- Total: 2800 meters Strength training at the gym later today
SCY, solo I wasn't able to make the early morning lap swim because of work so I had to swim after work. The weather was really rotten so I swam in the indoor pool. 200 swim free 200 IM drill 300 swim alt. 50 free/50 back 400 pull free (no paddles) breathe 3/5/25 12 x 50 on :55: odds free, evens no free; descend both odds AND evens (did free-fly-free back x 3; descended all from around :45 to 38-39) 400 pull free (paddles) descend by 100 (went from just under 1:30 to under 1:20) kick 12 x 25 with MF on 30: #3, 5, 8, 11 fast (went under :15 on the fast ones) 3 x 100 back on 1:45, desc. 1-3 to ~85%, (went 1:26-1:24-1:22) 200 swim down -- 2900 yards
Wed Jun 10th, 2009 SR Cir is in 2 days, Swimming FRI 04 400 Freestyle 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly trained every day for the last 16 days TODAYS SWIM PRACTICE LCM 6:30 - 8:00 Whitney Coached TSC main pool swam with tyler, marcio, Daniel, larry, & nate Warm Up LCM 300 4 x 50 100k went 1:31 300 4 x 50 100 k from a dive went 1:16 100 100 50 easy 50 bk 34 50 easy 50 bk 34 50 easy 50 bk 33 100 easy NEXT MEETS Senior Circuit #3 Fri June 12 - 14, 2009 2 Days away Austin, TX Events Entered: FRI 04 400 Freestyle 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming. 12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own. Warmup: 600 free - alternate 100 swim/50 drill Main Set: 4x50 free - build on 1:00 (did :55s) 6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48) 4x50 free - build on 1:00 with big, six beat kick 2x50 free all out on 2:00 (there wasn't much in the "all out" tank today) 2x100 - 50 fl/50 bk 2x100 - 50 bk/50 br 2100 meters Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
Well here it is. I was not too motivated this morning but when I walked in the pool room and the blocks had been set up for long course I just had to get some starts in. 5x100 @ :10 Rest Free pull to kick 5x100 @ 2:00 IM felt really strong here 500 Fly kick w/fins on back last 50 sprint could really feel the abs hurting today on this 5x100 @ 2:00 Free kick w/fins & board 4x50 from the block good breakout sprint 15 meters then back it down. 2 fly and 2 free 500, 400, 300, 200, 100 @ :30 Rest Free w/paddles & bouy not trying to over stress the shoulders today just worked on proper head position 300 Free as 50 swim/50 drill Total 4000 meters
Moved to strength training: Warm-up (Daily) Plank 60 sec. Double leg rotations 2x8 10 Push ups 30 Crunch obliques Upper--------- Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200) Inclined Chest press DB 8x30, 6x30, 5x35 One Arm Curls DB 8x30, 6x30, 5x35 ----- Triceps Press (2-arm)8x40, 6x50, 5x50 Narrow Grip Row 8x70, 6x80, 5x90 Hang 45's x2 Cable Cross--- Seated 2arm pull down 8x50, 6x60, 5x70 Fly Sim (per arm) 8x25, 6x27, 5x30 Back Sim (per arm) 8x15, 6x17, 5x20 Lower--------- Leg Curls 8x60, 6x70, 5x90 Leg Extensions 8x60, 6x80, 5x100 Squats 8x90, 6x100,5x120 Calfs 8x240,5x260,5x280 Hip Adduction 8x60, 6x70, 5x80 Hip Abduction 8x60, 6x70, 5x80 Med Ball Throw downs front, side & back Stability Ball Crunches 3x20 Stability Ball Back Ext.3x20 Daily At Home:------------------------ Plank 60 sec. Double leg rotations 2x8 10 Push ups 30 Crunch obliques Various Pilate exercises (mostly the stretching) Stability Ball Crunches 3x20 Stability Ball Back Ext.3x20 Bands - swim sim's I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
Monday I ran for 52:00 minutes, no swimming. Tuesday was a NASTI practice at forest Park. Here is the workout: 1-500 free warmup swim 2---200 back warmup kick (1/2 dilfin, 1/2 flutter) 3---4 X (200 free on 4:00, 100 stroke on 2:00, 50 otter kick. 4----6 X 50 free Hard on 1:15 5-----200 Free broken into sets of 50's. 1st one rest 5 seconds, second one rest 10 seconds, 3rd one rest 15 seconds, 4th rest 15 sec. 6-----500 swim cooldown 3,100 LCM I alway get so sleepy during summmer school. I stay up too late to blog!
Sometimes I'm so envious of my slow-twitch friends and their ability to quickly recover from a hard workout or competition. I've been at sprint triathlons, and after the race is over, these friends will go out and bike 40 miles even though they have done a grueling race earlier that day. Usually after any race, I'm doing well just to be able to drive myself home (No, I don't drink alcohol right after a race.). Here it is 72 hours after my swim meet and I am still looking for ways to get extra sleep or sneak in a nap during the day. Meanwhile, my slow twitch friends that did the meet have probably done two swim workouts of 4,000+ yards, run a few miles, and are feeling absolutely rejuvenated. Yes, I truly feel whimpy having only maganged weights and a 2 mile run today. Here is what I did in the weight room: bench press: 2 sets of 85 x 10 lat hi row: 2 sets of 130 x 10 military press: 2 sets of 50 x 10 triceps press: 2 sets of 40 x 10 alternating hammer curls: 2 sets of 15 x 10 hip adduction machine: 2 sets of 130 x 10 hip abduction machine: 2 sets of 130 x 10 5 push-ups 50 bicycle crunches 10 push-ups 50 good morning darlings 15 push-ups 50 crunches with Swiss ball 10 push-ups 50 bicycle crunches 5 push-ups 50 good morning darlings
Updated June 9th, 2009 at 09:50 PM by elise526
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