Lovely weather today, warmish air, coolish water. Couldn't ask for more. Feeling pretty good throughout the workout - was pooped after the 400 breast/free, but I did recover to have a very nice 600 steady state after. Feeling positive about swimming (which is nice, because I'm not feeling so positive about other things right now -- please can I have a new job?).
2 x 300 pull
100-200-300-400-300-200-100 -- 100 & 300 free pull; 200 & 400 breast/free by 50's
4 x 4-cycle speed play
600 steady state w/fins & paddles - neg split each 200 faster than the last
4 x 150 breast/free/breast
Total: 5000 LCM
SCM (55 minutes)
20*25 on 0:22 free, F, P
500 back, F
20*12.5 on 2:00 free, DFS, AFAP
Weights (60 minutes)
Iso Leg Press - 6 sets 45(10), 90(10), 135(10), 180(10), 225(6), 270(8) - [lbs each leg (reps)]2 sets leg extensions3 sets leg curls2 sets seated calf platformed caple presses4 sets supersetted glose-grip (overhand) lat pulldowns/tricep cable pushes5 sets (closegrip) upright rows3 sets Vasisthasana (side plank) while doing lateral dumbell raises with 5 lbstretching that feels good
Right shoulder slightly sore from an injury I recieved 4 days ago unloading groceries from car to house. The sufferings of life come with a sense of humor.
Updated February 3rd, 2014 at 09:07 PM by __steve__
1 X 200 3:30 3:30
2 X 150 2:45 2:30
2 X 100 1:45 1:40
3 X 100 kick 2:30 2:30
Two rounds. Round 1 intervals left, 2 right.
10 X 50 1:10
#1 is easy--2-10: 25 fast/25 easy
1 X 200 moderate 3:30
1 X 100 @ 100% 3:00
5 X 200 pull or swim
descend 1-3 on 3:20
4&5 are best effort on 4:00
WARM DOWN: 4 X 50 easy
WAYYYYYYY TOOOOO EARLY this morning. My body (or at least my eyes) were open at 5:15, so I decided to get going to the pool. It was very uncrowded at this hour, which is rare from what the regulars tell me. Normally it has 3 to a lane for the 1st hour which is typically why I avoid the 1st hour of lap swim at the Y. This morning though it was all singles in the lanes, with only 2 having to double up. After a bit everyone doubled, but that was it before people started getting out.
I just went for long slow and fairly easy this morning. My shoulder wasn't liking me, and I definitely wasn't really awake either. I could tell afterward as I was nearly falling asleep in the warm water of the shower.
500 Free warmup
500 Flutter Kick w/ board
500 Free again
500 SDK w/ short fins on back
500 Free Pull
12 x 50 Free swim w/ short fins on (to put less stress on my shoulder) @ 1:05, swimming about 1:00s per 75
Today just felt like being a lap swimmer at the pool...just took it easy with long slow stuff.
PM only SCY
50 FL - 25.33
Again, Doug dropped in on a high school meet this afternoon and challenged me to a 50 FL swim-off. I cannot turn down a challenge! I believe Doug stopped the clock at 26.1.
Had a very restless night of sleep last night. My parents go home to the UK today and for what ever reason I could not stop thinking about how quick there 7 week visit went and the next time I see them it will be right before worlds. Today's workout was long and mostly aerobic swimming.
400 free with snorkel
6x50 catchup on 45
8x500 pull on 6 mins working turns, swum as odds pressing first 250 and evens pressing the second 250.
Total 5100 scy
I held between 5.10 and 5.15 on the 500s pull and felt strong throughout.
Updated February 3rd, 2014 at 01:53 PM by StewartACarroll
Had to share a lane today so that means freestyle today. Tomorrow I am not sure which stroke I will work on, probably fly.
Hit 50 miles today, that should have been last week but not getting in the pool for 2 days due to a non snow event really gets in the way of plans.
500 free kick w/zoomers
2x200@3:00 free w/paddles & bouy went 2:58, 2:51
4x100@1:30 free w/paddles & bouy went 1:22, 1:21, 1:22, 1:22
4x50@:45 free w/paddles & bouy heald 41's
1x200@3:00 free w/paddles & bouy went 2:47
2x100@1:30 free w/paddles & bouy held 1:20's
2x50@:45 free w/paddles & bouy held 40's
10x50@1:00 free kick on back w/zoomers holding 47's
5x100@:15RI EZ free w/snorkle
Total 3500 yards
Solo around noon. One of 3 people in a 50m pool. Was hoping to wait until the sun came out, so I could work on my freckles, but the sun stayed behind the clouds until about 4:30, and I didn't have time to wait for that. Amazing how horribly unmotivated I become when I swim solo. If I even had just one other person who sorta resembled a swimmer, I could pretend to race, but noodlers and sunbathers just don't bring out the animal in me. Meant to go much farther, but gave myself the excuse of being sorta achy from weights and biking this morning.
1000 w/up done as 100 free/25 back/25 breast (repeat)
6 x 200 pull @ 2:45
6 x 100 swim/kick @ 1:45
Four times thru the following: (working on walls/turns)
25 4-cycle speed play
300 breast/free cool down
Yesterday, we tore out the chimney column on my house, from roof through the 2nd floor, 1st floor, and down to the basement. Lots of hard work...then I went to work for a 12 hour night, ending at 3:00am. Definitely tired James this morning, and I did sleep in almost till noon. But I had to get my swim on:
500 Free, :15 rest
5 x 100 Free @ 1:15 (started at 1:10, descent down to 1:07 on the last two)
8 x 50 Flutter Kick w/ board @ 1:00
6 x 50 Flutter Kick w/ board @ :55
6 x 50 Flutter Kick w/ board @ :50
125 Free Pull @ 1:30 (1:25s and under)
25 Free Pull cruise @ :30
3 x 25 SDK on back @ :30
1 x 25 Fly Fast @ :30
100 EZ and out
GO SEAHAWKS!!! (my non-1000 Fly workout depends on it!!)
Got to pool and had 50 minutes before I had to be at work.
It was ultra-short in many regards (short effort, short rest and distances, wore two pairs of shorts, and had a short workout), but I didn't push anywhere close to the required "fail" point. So I kinda fell - short of accomplishing the Ultra Short Training® effect.
31*12.5M on 0:40 sprint free, DFS, 50 RP
concentrate on form, even while splashing through the watermostly 7's, with possible 6's, and likely a few 8's
Recalling a recent on-the-fly experiment where I found my wall-pushed 25 free times were mildly quicker with a glide and no kicking UW. Today I found the UWDK from a dive ones were maybe half second quicker, verses the wall pushed ones done in the earlier quasi-experiment*
*done near max effort but at a slower than 50 RP
I think of two possible reasons for this: First, the prior experiment produced acidic blood and the swimming part suffered from the extra energy expenditure of dolphin kicking (todays set was LA free). The second reason could be related to the different variables between diving and pushing from the wall. Probably due to both, but more research is needed to conclude this (though I never seem to follow up on these continued experimental conclusions).
The timing method was somewhat rough, but there is something to note from volume related trends. The procedure went like the following: Once I walked to the side's starting point (with about 10 seconds to spare after hopping out of the pool and stumbling there), upright with feet in position and eyes on the watch, as I noticed the 8 change to 9, I would quickly bend and reach down, grab the side, and launch - close to about a one second difference (compared to a static reaction from a loaded start position). There was a pipe marking mid-pool that cued my finish. This workout was shorter than its respective blog.
Updated February 2nd, 2014 at 10:57 PM by __steve__
Swim/SCY/Solo @ Pitt
4 x 25 shooters @ :45
Did a short set with two of my masters swimmers who were there:
2 x w/fins
4 x (25 shooter + 25 EZ) @ 1:00
2 x 25 AFAP @ :45
Then did a few starts, SDK-ing to the 15m mark
2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
-- these felt harder than they should have ...
5 x starts w/parachute, 12 SDKs, cruise back
2 x backstroke starts
Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.
Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.
Had a fun day snowboarding yesterday, first time at the mountain in a few years. I was able to get the old snowboard waxed and sharpened - not too bad for being 22 years old, huh?
Feeling a little sore, I was up early to get the kids to a Men's Breakfast before masters.
200 Swim/200 Kick/200 Pull
Modified from AZTimm's set during the week:
8 x 50 on :60 (I did 75's instead of 50's all the way through)
6 x 50 on 1:05
4 x 50 on 1:10
200 swim with 3 dolphin kicks off each wall
12 x 25's on :30
- odds = FAST, evens = no free
200 loosen and out (plus and extra 200 in between)
(Masters/Rec/3250 yds/90 min)
Nice workout - the idea is to keep the 50's at the same pace/time by round, but get faster through the set given the extra rest. I was able to maintain ~7 /~11/ ~20 seconds rest by round, going 47 on he last 75. I have been trying to encourage the team to work on SDK's, which will help everyone move more quickly through the water.
Spent the afternoon cutting tiles at the college, and completed the ladies room and have to just put up three tiles in the guys room, then grout, and on to the top floor! I would have finished everything up, but Lena and I were called upon (a few hours before) to chaperone the dance at the kid's school - nice excuse to get dolled up and break a move!
Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.
10 x 25 burst + cruise @ 1:00
4 x 50 @ 1:00
odds = 100 pace
evens = EZ
Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.
4 x 25 burst + cruise @ 1:00
4 x (25 AFAP + 25 EZ) @ 1:30
20 x 50 kick w/fins
odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
evens = EZ @ 1:30
Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.
8 x 25 w/chute & paddles @ 1:00
8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
Yes I got in and did the masters workout before the meet. Probably not smart but oh well.
4 times thru
75 IM drop the free
Times for the meet were fairly good this time around dropped 4 seconds from last time in the 100 Fly 1:25. On the 100 back I matched my time which was good since my feet slipped on the start and I basically had no push off the wall but still went 1:23. The 500 felt strong but was a little slower than last time. I think I was distracted because at that time I had been paged by work and I knew I was going to have to go in to work after I finished.
I had a great nights sleep and had a coffee with my father who joined me again this morning. my parents head back to the UK on Monday so we are making the most of our last couple of days together. Their visit has been great fun and it makes me realize how lucky I am to have such great parents who I have such a good relationship with.
Today's workout continued the focus on 200s and kicking; lots and lots of kicking.
1000 free snorkel
4x(200 free with fins AFAP on 3mins, 2x50 back with fins on 45)
12x75 kick on 1.20 swum free,fly,free kick by 25
300 free on 3.30
200 IM on 3mins
100 free AFAP
Total 4100 scy
I felt great again in the water. My turns are starting to feel better but I need to keep concentrating as I get tired. The 200s with fins burned pretty bad but I believe this is just the event as opposed to anything I am doing right or wrong; the 200 free flat out hurts and training for it is very very very hard. I went 1.48,1.48,1.48,1.46 by round and held 29s on the 50s back. My consistency I believe reflects my conditioning and I am very happy with my endurance. After number 3 i was hurting pretty badly but my coach started rallying me and told me i can go a 1.46, he suggested backing off the 1st 100 just a little bit and then to push the 3rd 50 hard, which i did and then just tried pushing through the pain on the last 50. The kick set I held between 1min and 1.03s and again felt good. I have a little swelling in my right knee that does get aggregated by fly kick for some reason, so towards the end of the kick set I eased off a little bit. The 300 free and 200 IM we're swum aerobically and I went 3.15 on the 300 and 2.40 on the IM. The final 100 I went 53 which I actually thought would be quicker based on how I felt. That said I was very happy with a 53 at the end of this practice. As i look back the 200s felt great despite the pain and i was very happy with the set. I think with some concerted focus the 200 can be my standout event. I will start back in the weight room next week so next week will be a very painful achy week I am sure!!!
Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days.
Back to the routine. Quick one today.
500 mix up
10 x 50 on coaches whistle
-- A mix of kick, drill, fast, and stroke
Choice set of broken 3 x (4 x150's)
-- Went free, back, breast by round
50 fast r/5
50 perfect form r/5
50 fast r/20
25 perfect form r/5
50 @ 200 pace r/5
25 sprint r/5
50 perfect form r/20
25 perfect form r/5
75 fast r/5
25 perfect form r/5
25 sprint r/20
4 x through , IM order @ coaches whistle
3 x 25 kick ~ 40
50 drill ~ 60
75 swim ~ 1:20
100 cruise and out
We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :30 V.S.
4x100 @ 1:20 swim w/ paddles
8x25 @ :30 FAST w/ fins
50 FR - 23.31
Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!
I woke up early this morning because I promised to open the pool forgone of my team mates. When I went to open the pool my card did ot work with the card reader so we had to hangout for 30 minutes until our coach arrived with a real key. What a pain. Despite this start I felt good in,the pool again today.
400 free with snorkel
6x50 catch upon 45
12x75 kick on 1.20
10x50 on 35
6x200 free with parachute drag shorts on 3.30
16x25 from middle of the pool focusing on turns
I held 1min on the kick 75s and 30s on the 50s free. The 200s were fun and I really like the parachute shorts, they allow you to swim very naturally. I held just under 2.20s so was getting lots of rest. In reality I should have gone on a quicker send off since I was getting 40 seconds rest. The parachute shorts are not stressful on the shoulders which I also really like about them. The 25s were fun and once again I worked my turns.
20*25 on 0:30 free - S
down to 21's on last half
20*25 on 0:45 FK - S
20*25 on 1:00
20*20 on 0:30
10 FK fast / 10 drill