Nice! Very very pleased with tonight's swims. Here was the workout:
WU
400 free
300 kick/drill/swim (back)
12 X 25s cycle 4 free on :30
1 X 100 EZ
Set 1
8 X 75s Free EN3 on 1:30
1 X 200 Free EN1
Set 2
4 X 50s back on :55
100 EN1 free
4 X 75s back on 1:30
100 EN1 free
4 X 100s back on 2:00
100 EN1 free
Set 3
Deep end kicking along with a 500 pull (was supposed to be more).
Total - about 4000 meters.
Really happy. Set 1 for the 75s I was busting out just what my goals were to be. 50/50/50/50/51/51/51/50. I was supposed to hold 51s, and I went 50s. Yea!! I was getting tired!
For Set 2, I chose to do all backstroke. as each one passed, I began to feel better and better. By the time the 100s rolled around, although it said EN1, I was feeling really good, I wanted to push it a little bit more, to an EN2. I ended up going 1:24, 1:22, 1:21. I was beginning to catch Ryan though, even though I was going 10 seconds back since he was doing IM, so on the final one, I went 15 seconds back. I pushed it a little bit more, but still did no kicking really, and went 1:18. Wow! I really felt I could have kept on going for a 200 at that pace. Recently I have been tossing around two different types of backstroke rhythms, and this one was my older way, which I think I need to revert back to, but still keep the pull emphasis in there and core. But all in all, great workout!
Tuesday, March 19, 2013
Monday Moring 3/8 - Early But I Did It!
OK so yea first of all! The fact that I made it to workout was the first great accomplishment after swimming both Sat & Sun and doing the meet! 5:30am!
Here was the workout:
WU - 4 times through - 100 free / 50 side kick / 50 alt r & l arms = 800
Set 1
6 X 50s Free descend 1-3, 4-6
8 X 25s burst 12.5 then cruise
Set 2
6 X 50s back
4 X 75s back
2 X 100s back
1 X 100 recovery
Set 3
3 X 100s EN2 on 1:30
1 X 100 Recovery
1 X 200 kick w fins
200 cool down
Total 3,000 meters
Set 1 was solid after warm up. Brought them down to 34s. For Set 2, I worked on more the feel of the water for backstroke, and not so much the effort. I did bring the 100s down to low 1:20s. For Set 3, I was able to hold around 1:12s (it may have been 1:14s, memory is fading) for the EN2, which for 6am is good news. I sometimes normally can have issues getting sub 1:20 that early in the morning. So yea!! Happy to swim decent after the weekend.
Here was the workout:
WU - 4 times through - 100 free / 50 side kick / 50 alt r & l arms = 800
Set 1
6 X 50s Free descend 1-3, 4-6
8 X 25s burst 12.5 then cruise
Set 2
6 X 50s back
4 X 75s back
2 X 100s back
1 X 100 recovery
Set 3
3 X 100s EN2 on 1:30
1 X 100 Recovery
1 X 200 kick w fins
200 cool down
Total 3,000 meters
Set 1 was solid after warm up. Brought them down to 34s. For Set 2, I worked on more the feel of the water for backstroke, and not so much the effort. I did bring the 100s down to low 1:20s. For Set 3, I was able to hold around 1:12s (it may have been 1:14s, memory is fading) for the EN2, which for 6am is good news. I sometimes normally can have issues getting sub 1:20 that early in the morning. So yea!! Happy to swim decent after the weekend.
Sunday 3/17 UCI Meet
So I went into this meet with 2 goals, low 59 i the 100 back and under 59.7 in the 100 IM. Those are the team records, and both within my reach. The 100 IM should be the easier of the two, if that's such a thing. Within the past year, for the IM, I have been 1:00.00 last year, and 1:00.3 at this year's Pentathlon. And last year some time I went a 1:01 something in the 100 back.
My first event was the 100 back. I warmed up well and felt I was popping out some good pace times. I figured I needed to be out in sub 29 and back in 30. Right from the start, I really felt like I was NOT catching the water. It's not that the swim didn't feel great, but now that I think about it, it didn't. It felt rushed. I flipped at the 50 mark in 29.5. How can I expect to be sub :59.0 if I only go out in 29.5? I cam back in 30.54, for a total time of 1:00.04. So basically one whole second off my goal. I can't complain, as it's the fastest yards swim I have done in masters, although some meters times convert to be faster, but those may not be mid season. Regardless, knowing how it didn't feel great, gives me some hope of a better swim at UCLA in a few weeks. Time to brush it off and try for the 100 IM.
I swam the 100 breast in between, but swam it nice and easy. For the 100 IM, this was something I had a better shot at the record. A few weeks ago at CalTech I went 1:00.35 I believe, going out in 27.65. This time around I went out in 27.75, but came home faster to finish in 1:00.04 (the exact time I went in 100 back). But again, I just missed the record. I know I could get it next time, but I'm done trying. It was fun trying to get it, but it's not my focus this season. That belongs to the 100/200 back and the 200/400/800 free at IGLA. That means no more 100 IM at UCLA. Also, I'm not going to go for the 200 fly at UCLA as well to get the record, although I'm signed up for it. Instead I'm going to change my events and do the 200 free, and then the 100 and 200 back and maybe one other event. But those 3 are what I want to focus on, and if records happen, great. Ideally, for UCLA, I'd like to be sub 2:00 in the 200 free, 59 low in the 100 back, and sub 2:10 in the 200 back. I have a few weeks, so my goal is to no longer deal with fly and breast, and see what I can do.
My first event was the 100 back. I warmed up well and felt I was popping out some good pace times. I figured I needed to be out in sub 29 and back in 30. Right from the start, I really felt like I was NOT catching the water. It's not that the swim didn't feel great, but now that I think about it, it didn't. It felt rushed. I flipped at the 50 mark in 29.5. How can I expect to be sub :59.0 if I only go out in 29.5? I cam back in 30.54, for a total time of 1:00.04. So basically one whole second off my goal. I can't complain, as it's the fastest yards swim I have done in masters, although some meters times convert to be faster, but those may not be mid season. Regardless, knowing how it didn't feel great, gives me some hope of a better swim at UCLA in a few weeks. Time to brush it off and try for the 100 IM.
I swam the 100 breast in between, but swam it nice and easy. For the 100 IM, this was something I had a better shot at the record. A few weeks ago at CalTech I went 1:00.35 I believe, going out in 27.65. This time around I went out in 27.75, but came home faster to finish in 1:00.04 (the exact time I went in 100 back). But again, I just missed the record. I know I could get it next time, but I'm done trying. It was fun trying to get it, but it's not my focus this season. That belongs to the 100/200 back and the 200/400/800 free at IGLA. That means no more 100 IM at UCLA. Also, I'm not going to go for the 200 fly at UCLA as well to get the record, although I'm signed up for it. Instead I'm going to change my events and do the 200 free, and then the 100 and 200 back and maybe one other event. But those 3 are what I want to focus on, and if records happen, great. Ideally, for UCLA, I'd like to be sub 2:00 in the 200 free, 59 low in the 100 back, and sub 2:10 in the 200 back. I have a few weeks, so my goal is to no longer deal with fly and breast, and see what I can do.
Saturday 3/16 - Just Another Saturday
I've slacked on this blog date since it's already Tuesday, so here's my best shot:
500 wu
5 X 200s EN1 (100 swim free / 50 kick fly / 50 drill fly)
5 X 150s EN2 - 50 swim / 50 kick / 50 swim
10 X 75s - alternate fly and free by 75s
12 X 75s IM -
cool down
OK I suck. I don't remember how this workout went, but it went ok.
500 wu
5 X 200s EN1 (100 swim free / 50 kick fly / 50 drill fly)
5 X 150s EN2 - 50 swim / 50 kick / 50 swim
10 X 75s - alternate fly and free by 75s
12 X 75s IM -
cool down
OK I suck. I don't remember how this workout went, but it went ok.
Thursday, March 14, 2013
Thursday 14th - Much Better Workout
Great workout and great energy tonight. Everyone was in some sort of mood, but fun as well. It made for a fun/entertaining/successful workout.
Here was the workout:
SCM
w/u 800 - 400 free/200 kick/200 pull
8 X 50s IM transition (1-4 drill / 5-8 swim)
8 X 25s Odds EZ / Evens SP1
1 X 100 EZ
Set 1
4 X 150s EN2 on 2:10 (goal 1:47)
1 X 200 EN1
8 X 50s kick free EN2 (odds sidekick / evens back kick)
1 X 200 EN1
Set 2 - Fins
1 X 300 fly progression drills
Set 3
1 X 300 Super Fly
Ran out of time, so finished with:
200 pull
100 ez cool down
Total - 3800 meters
Much better results for me. I think Brent's stretching beforehand really helps me get ready. Plus I also tried to attack warmup just a little more than normal. Not push it at all, but just not swim "as easy". I think this helps me warm up my muscles quicker. First set of mention was the 8 X 25s where the evens were SP1. By the end, I tweaked my stroke to be more rapid, but also extend my reach. It seemed to have cut anywhere from 0.5 to 1 second off, but I'm not sure how real it is until I work on it more. So by the end I was doing 14 seconds for the last 25.
For Set 1, I was very happy with my 150s. I went 1:48, 1:48, 1:47 and 1:48. HR ended up being around 155/160. That's a 1:12/100 pace, which I am happy with. I definitely worked it to get to EN2, but feel I could have held that through to a 200, which would be a 2:24. So yea!
The rest of the workout was kind of a mess, as we all just were catty and made each other laugh, while doing the workout. The kicks were ok, but nothing special. The drills were good for the fly. For the Super 300 fly, everyone F'd it up so we were all just a Hot Mess of a group. Oh well. I'm really enjoying the energy these days. With Ryan & Amy in my lane, and then Kurt, Drew, Brent, Jeff, and whomever else around in the next lane, it makes for workouts to be a lot more fun and allows us to push each other. Good Times.
Here was the workout:
SCM
w/u 800 - 400 free/200 kick/200 pull
8 X 50s IM transition (1-4 drill / 5-8 swim)
8 X 25s Odds EZ / Evens SP1
1 X 100 EZ
Set 1
4 X 150s EN2 on 2:10 (goal 1:47)
1 X 200 EN1
8 X 50s kick free EN2 (odds sidekick / evens back kick)
1 X 200 EN1
Set 2 - Fins
1 X 300 fly progression drills
Set 3
1 X 300 Super Fly
Ran out of time, so finished with:
200 pull
100 ez cool down
Total - 3800 meters
Much better results for me. I think Brent's stretching beforehand really helps me get ready. Plus I also tried to attack warmup just a little more than normal. Not push it at all, but just not swim "as easy". I think this helps me warm up my muscles quicker. First set of mention was the 8 X 25s where the evens were SP1. By the end, I tweaked my stroke to be more rapid, but also extend my reach. It seemed to have cut anywhere from 0.5 to 1 second off, but I'm not sure how real it is until I work on it more. So by the end I was doing 14 seconds for the last 25.
For Set 1, I was very happy with my 150s. I went 1:48, 1:48, 1:47 and 1:48. HR ended up being around 155/160. That's a 1:12/100 pace, which I am happy with. I definitely worked it to get to EN2, but feel I could have held that through to a 200, which would be a 2:24. So yea!
The rest of the workout was kind of a mess, as we all just were catty and made each other laugh, while doing the workout. The kicks were ok, but nothing special. The drills were good for the fly. For the Super 300 fly, everyone F'd it up so we were all just a Hot Mess of a group. Oh well. I'm really enjoying the energy these days. With Ryan & Amy in my lane, and then Kurt, Drew, Brent, Jeff, and whomever else around in the next lane, it makes for workouts to be a lot more fun and allows us to push each other. Good Times.
Tuesday, March 12, 2013
Tuesday 12th - Drained And Crapped
Very frustrating workout tonight. Not the workout in particular, but my performance. Here was the workout:
900 wu - 200 free / 100 IM kick / 200 free / 100 IM drill / 200 free / 100 IM swim
8 X 25s kick - descend 1-4, 5-8
12 X 12.5 cycle 3 (EZ, Tempo Tappin / Race)
100 EZ
Set 1 -
4 X 100s Free EN3 on 1:45
1 X 200 EN1
6 X 50s Kick EN2
1 X 200 EN1
Set 2 Fins -
500 progression of fly drills
Set 3 -
1 X 450 - 25 fly / 50 free
4 X 25s fly
4 X 150 pull
Total - 4100 meters
So I knew it wasn't going to be anything special, but normally I begin to warm up and feel better. The main set was set 1, with the 4 X 100s. Maybe I wasn't warmed up enough yet, but I went 1:09s or 1:10s on each of them. HR was about 160-170, so there was room for me to step it up to the 180 HR, but just didn't have it. I guess it's not bad, but probably what added more to the disappointment, was seeing Ryan behind me coming in on 1:07s or 1:08s (I assume he left 10 seconds behind me, but not sure). I don't always expect to be the fastest, but it just made things worse. But props to Ryan for busting out some good times. For an off day though, I shouldn't complain. But to put in perspective, I need to be under 9:10 for the SCM 800 meter free at IGLA. That is 1:08.75 per 100. So if I'm going to be doing 8 of those non stop, I need to be busting out some better times. This blog is for comparison. I expect to be seeing 1:06s or 1:07s in a month or two.
900 wu - 200 free / 100 IM kick / 200 free / 100 IM drill / 200 free / 100 IM swim
8 X 25s kick - descend 1-4, 5-8
12 X 12.5 cycle 3 (EZ, Tempo Tappin / Race)
100 EZ
Set 1 -
4 X 100s Free EN3 on 1:45
1 X 200 EN1
6 X 50s Kick EN2
1 X 200 EN1
Set 2 Fins -
500 progression of fly drills
Set 3 -
1 X 450 - 25 fly / 50 free
4 X 25s fly
4 X 150 pull
Total - 4100 meters
So I knew it wasn't going to be anything special, but normally I begin to warm up and feel better. The main set was set 1, with the 4 X 100s. Maybe I wasn't warmed up enough yet, but I went 1:09s or 1:10s on each of them. HR was about 160-170, so there was room for me to step it up to the 180 HR, but just didn't have it. I guess it's not bad, but probably what added more to the disappointment, was seeing Ryan behind me coming in on 1:07s or 1:08s (I assume he left 10 seconds behind me, but not sure). I don't always expect to be the fastest, but it just made things worse. But props to Ryan for busting out some good times. For an off day though, I shouldn't complain. But to put in perspective, I need to be under 9:10 for the SCM 800 meter free at IGLA. That is 1:08.75 per 100. So if I'm going to be doing 8 of those non stop, I need to be busting out some better times. This blog is for comparison. I expect to be seeing 1:06s or 1:07s in a month or two.
Monday, March 11, 2013
March 11th - Crazy Pat & Her Crazy Coaching
5:30am workouts on Monday mornings. Half the success is just getting there~! So yea!! Here was the workout:
750 "SKIPS"
12 x 25s - cycle 4 (yes Pat, cycle 4 not 3)
8 X 25s IM order down, Free back
100 EZ
4 X 125s, last 25 IMO
100 EZ
4 X 125s, middle 25 RIMO
100 EZ
2850 total
Gotta love Pat! I'm beginning to see why she sits on the walls so much asking about the workout while swimming, when even as a coach, I have to explain to her!! HAHAHA Just kidding.
As for the workout, I felt decent, but good for a Mon AM workout. For the first round of 125s, I was flipping the 100 mark at around 1:15, but not pushing too hard, so I'm happy. Strokes felt yucky during the workout, but with not enough stretching and it being so early, I'm not overly surprised. I tried to work my turns on the IM, but my body said to forget it. UGH. I need to focus on the turns Tues and Thurs night, since the 100 IM this Sunday (along with 100 back) are the two events I'd like to see if I can break Kurt's 35-39 records before I age up. Neither one of them are a sure thing, and actually very difficult. I will need to go a :59.73 in the 100 IM and a :59.06 in the 100 back. I'm getting nervous just thinking about them, but I will give them EVERYTHING I have and see what I can do!
750 "SKIPS"
12 x 25s - cycle 4 (yes Pat, cycle 4 not 3)
8 X 25s IM order down, Free back
100 EZ
4 X 125s, last 25 IMO
100 EZ
4 X 125s, middle 25 RIMO
100 EZ
2850 total
Gotta love Pat! I'm beginning to see why she sits on the walls so much asking about the workout while swimming, when even as a coach, I have to explain to her!! HAHAHA Just kidding.
As for the workout, I felt decent, but good for a Mon AM workout. For the first round of 125s, I was flipping the 100 mark at around 1:15, but not pushing too hard, so I'm happy. Strokes felt yucky during the workout, but with not enough stretching and it being so early, I'm not overly surprised. I tried to work my turns on the IM, but my body said to forget it. UGH. I need to focus on the turns Tues and Thurs night, since the 100 IM this Sunday (along with 100 back) are the two events I'd like to see if I can break Kurt's 35-39 records before I age up. Neither one of them are a sure thing, and actually very difficult. I will need to go a :59.73 in the 100 IM and a :59.06 in the 100 back. I'm getting nervous just thinking about them, but I will give them EVERYTHING I have and see what I can do!
Saturday, March 09, 2013
March 9th - Fun In The Sun
Saturday's are always good for swimming when the weather is great. This day was no exception. I even had Amy with me to keep me going.
Here was the workout:
600 wu - 200 swim/200 kick / 200 drill
Set 1 - 4 X 200s EN1
Set 2 - 4 X 75s drill fly
Set 3 - 6 X 125s working turns EN2
Set 4 - 4 X 150s fly - drill for a 100, swim for a 50
Set 5 - 5 X 100s EN3
150 wd
Since I skipped Thursday, it had been since Tuesday since I swam, so I wasn't sure how I'd feel. Set 1 was only at ENI, so I made sure to stretch those out. Each one I felt better and better until I brought them down to a 2:23. I think it was 2:30, 2:29, 2:27, 2:25, 2:23. This was yards, so to convert to SCM (so I can compare to weekday workouts), means they started around 2:46 and finished around 2:38. Not bad. The drills were good. For the 125s working turns, I don't recall my times :-(. Set 5 though, all 100s I ended up going 1:06s, which is 1:13s. That is ok, but now that I see it was supposed to be EN3, I think I might have not pushed it hard enough. Good to know for next time.
Here was the workout:
600 wu - 200 swim/200 kick / 200 drill
Set 1 - 4 X 200s EN1
Set 2 - 4 X 75s drill fly
Set 3 - 6 X 125s working turns EN2
Set 4 - 4 X 150s fly - drill for a 100, swim for a 50
Set 5 - 5 X 100s EN3
150 wd
Since I skipped Thursday, it had been since Tuesday since I swam, so I wasn't sure how I'd feel. Set 1 was only at ENI, so I made sure to stretch those out. Each one I felt better and better until I brought them down to a 2:23. I think it was 2:30, 2:29, 2:27, 2:25, 2:23. This was yards, so to convert to SCM (so I can compare to weekday workouts), means they started around 2:46 and finished around 2:38. Not bad. The drills were good. For the 125s working turns, I don't recall my times :-(. Set 5 though, all 100s I ended up going 1:06s, which is 1:13s. That is ok, but now that I see it was supposed to be EN3, I think I might have not pushed it hard enough. Good to know for next time.
Tuesday, February 26, 2013
February 26th - "Test Set"
800 w.u - 4X (100 swim/50 kick/50 IMO) - 800
2 X 100s - 50 scull / 50 build to EN3 - 200
2 X 125 - 25 clenched fists / 25 claw / 50 build to EN3 - 250
8 X 25s - cycle 4 - 200
1 X 100 EZ - 100
Set 1 - Get HR and time with every repeat
7 X 150s EN1 to SP2 (Max HR) on 4 minutes
1 - EN1, 2 - EN1, 3 - EN2, 4 - EN3, 5 - EN3/SP1, 6 - SP1/SP2, 7 - SP2
1 X 150 EZ EN1
Set 2 - 600 fly drills
Set 3 - 3 X 200s pull EN1
200 WD
Total - 4150 meters
Wasn't sure how I'd feel tonight, so I had Ryan go first on the test set. I've been preferring to go second more, even though I swim faster than Ryan, just for a change. I make sure to leave 10 seconds or more back though, so I don't catch him, or get any draft. Here were my results:
1 - 2:07 - HR 120
2 - 1:57 - HR 130
3 - 1:53 - HR 140
4 - 1:49 - HR 160
5 - 1:47 - HR 170
6 - 1:45 - HR 180
7 - 1:42 - HR 190
I actually don't remember the exact HRs, but maybe Brent the coach has them. But they were in the range needed. I think the times were about that, but since I'm writing this recap 2 weeks later, I don't recall everything.
But end result, VERY happy with these meters swims. The final 150 rolls into around a 2:16 200 free, which I am stoked about! Good times!
Friday, February 01, 2013
January 31st, 2013 - Reverted to Backstroke
Meters:
W/U
600 - Alt 100 free/100 IM (K,D,S)
8 X 75s - odds - 25 SK / 25 Scull F2M / 25 Scull M2F; evens - 25 Fist/25 Claw/ 25 OK
12 X 25s - Cycle 4
100 Recovery
Set 1
6 X 75s - EN2 - Get HR at #6 on 1:10
1 X 100 Recovery
Set 2
1 X 300 - EN1 - 4:35
1 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
2 X 200 - EN1 - 3:05
2 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
3 X 100 - EN1 - 1:35
3 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
300 pull
Total - 4,050 meters
Workout started off not too promising. My free during WU felt very slopping and heavy. I felt tired, but knew I just wanted to last through workout. That in itself would be at least something, instead of giving up. Then I thought maybe deciding to do backstroke would help. Coach Erin agreed, stating I should do back for Set 1, and if I'm feeling good, to continue on with it. Sure enough, it was what I needed. Set 1 I was going 1:00s for the 75s, which is a 1:20 base 100 pace. I focused on grabbing more water on each pull. Then after committing to Set 2 in backstroke, I realized I would need to be consistent, in order to make the intervals for a 1:30 pace. In addition, since the "noodles" were out, it helped me focus on my walls and not pop right back up. For the 300, I came in at 4:15, which is 1:25 pace. Then 200s were 2:48, which dropped down to a 1:24 pace. For the final three 100s, I went 1:23 for both #1 and #2. For #3, I tried to add more emphasis on my core and rotate, but still give the same amount of effort. It resulted in a drop to 1:21, which is great, with not too much effort (of course some, but not too much). I will need to try and focus on that more and see if I can continue to control the effort and keep the rhythm going, keep the strong pulls, and now continue to work core/rotation/hips.
Workout was cut short for a team bonding experience at EJ's, which was fun, but I had to spin in the morning and needed to leave by 9:30.
Overall Rating - Started out mediocre, turned into a great night.
W/U
600 - Alt 100 free/100 IM (K,D,S)
8 X 75s - odds - 25 SK / 25 Scull F2M / 25 Scull M2F; evens - 25 Fist/25 Claw/ 25 OK
12 X 25s - Cycle 4
100 Recovery
Set 1
6 X 75s - EN2 - Get HR at #6 on 1:10
1 X 100 Recovery
Set 2
1 X 300 - EN1 - 4:35
1 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
2 X 200 - EN1 - 3:05
2 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
3 X 100 - EN1 - 1:35
3 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1
300 pull
Total - 4,050 meters
Workout started off not too promising. My free during WU felt very slopping and heavy. I felt tired, but knew I just wanted to last through workout. That in itself would be at least something, instead of giving up. Then I thought maybe deciding to do backstroke would help. Coach Erin agreed, stating I should do back for Set 1, and if I'm feeling good, to continue on with it. Sure enough, it was what I needed. Set 1 I was going 1:00s for the 75s, which is a 1:20 base 100 pace. I focused on grabbing more water on each pull. Then after committing to Set 2 in backstroke, I realized I would need to be consistent, in order to make the intervals for a 1:30 pace. In addition, since the "noodles" were out, it helped me focus on my walls and not pop right back up. For the 300, I came in at 4:15, which is 1:25 pace. Then 200s were 2:48, which dropped down to a 1:24 pace. For the final three 100s, I went 1:23 for both #1 and #2. For #3, I tried to add more emphasis on my core and rotate, but still give the same amount of effort. It resulted in a drop to 1:21, which is great, with not too much effort (of course some, but not too much). I will need to try and focus on that more and see if I can continue to control the effort and keep the rhythm going, keep the strong pulls, and now continue to work core/rotation/hips.
Workout was cut short for a team bonding experience at EJ's, which was fun, but I had to spin in the morning and needed to leave by 9:30.
Overall Rating - Started out mediocre, turned into a great night.
Tuesday, January 29, 2013
January 29th, 2013 - Time to GET focused for IGLA 2013
After a somewhat disappointing swim meet in San Francisco, I have returned from the meet bummed, educated, and ready to get back into the pool for some hard training. My goal is IGLA 2013, Seattle. Mid August. I have a few goal times I will discuss in later days, but for now, I'm hear to just get the ball rolling on this blog. I did this years ago, as a way to help keep me motivated, and to also have me track my workouts and see improvements. At times I will write more than just the workouts, and other times, just the workouts.
Today, I'm tired and will just write the workouts with some results:
W/U - 1000 meters - 100 swim / 50 kick / 100 IM (drill/swim) - 4 times through.
6 X 50s - descend 1-3, 4-6.
100 EZ
6 X 150s on 2:20. Descend from EN2 to SP1. Get HR after each 150.
2 X 100s on 1:30 recovery
2 X 50s side kick with dixie cup and fins
2 X 100s rotating kick/drill
2 X 100s rotating kick with 1/4 arm
2 X 100s rotating kick / rotating kick with 1/4 arm / 50 swim
6 x 50s swim back
4 X 150s - workout on streamline past noodle
100 cool down
Total was 4300 but this appears to be 4200. Felt pretty good in the water tonight. The 6X50s descend were a good indicator, as I was getting down to 33/34s without much effort. For the main set, the 6 X 150s, the results were:
120 HR - 1:57
145 HR - 1:55
160 HR - 1:51
170 HR - 1:49
180 HR - 1:47
190 HR - 1:44
I am happy with these times, especially the 1:44 for the final 150, as that is around a 2:19 for a 200 SCM. Great first day back.
Today, I'm tired and will just write the workouts with some results:
W/U - 1000 meters - 100 swim / 50 kick / 100 IM (drill/swim) - 4 times through.
6 X 50s - descend 1-3, 4-6.
100 EZ
6 X 150s on 2:20. Descend from EN2 to SP1. Get HR after each 150.
2 X 100s on 1:30 recovery
2 X 50s side kick with dixie cup and fins
2 X 100s rotating kick/drill
2 X 100s rotating kick with 1/4 arm
2 X 100s rotating kick / rotating kick with 1/4 arm / 50 swim
6 x 50s swim back
4 X 150s - workout on streamline past noodle
100 cool down
Total was 4300 but this appears to be 4200. Felt pretty good in the water tonight. The 6X50s descend were a good indicator, as I was getting down to 33/34s without much effort. For the main set, the 6 X 150s, the results were:
120 HR - 1:57
145 HR - 1:55
160 HR - 1:51
170 HR - 1:49
180 HR - 1:47
190 HR - 1:44
I am happy with these times, especially the 1:44 for the final 150, as that is around a 2:19 for a 200 SCM. Great first day back.
Friday, April 15, 2011
April 14, 2011 - Mush
Felt like mush in the pool.
300/200/300 WU - 800 meters
4 broken 800s:
3 X 200s descend on 3:15 (went 2:55/2:45/2:35)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back on 1:00
3 X 200s descend on 3:15 (went 2:53/2:43/2:32)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back/free w fins on 1:00
400 kick
200 cool down
Total - 4,600 meters
Felt ok. Tried pushing myself but it took awhile to get going. Was happy with the 2:32, although I think it was slower than normal due to being broken down. A little annoyed the swimmer behind me left 8 and not 10 secs after me. Reason I know this is that by the first 50 he was only 50 seconds behind me. But I need to get over it.
300/200/300 WU - 800 meters
4 broken 800s:
3 X 200s descend on 3:15 (went 2:55/2:45/2:35)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back on 1:00
3 X 200s descend on 3:15 (went 2:53/2:43/2:32)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back/free w fins on 1:00
400 kick
200 cool down
Total - 4,600 meters
Felt ok. Tried pushing myself but it took awhile to get going. Was happy with the 2:32, although I think it was slower than normal due to being broken down. A little annoyed the swimmer behind me left 8 and not 10 secs after me. Reason I know this is that by the first 50 he was only 50 seconds behind me. But I need to get over it.
April 12, 2011 - Test Set
Here was the workout:
300/200/300 Warm up = 800 meters
6X50s descend - 300 meters
20 X 100s of 1:25 (goal to hold 1:18s) = 2000
400 cool down
Total - 3500 meters
Test set went good. Shoulder is tight. Held anywhere from 1:16s to 1:19s. Good base training to see where I am. Swam it alone but oh well.
300/200/300 Warm up = 800 meters
6X50s descend - 300 meters
20 X 100s of 1:25 (goal to hold 1:18s) = 2000
400 cool down
Total - 3500 meters
Test set went good. Shoulder is tight. Held anywhere from 1:16s to 1:19s. Good base training to see where I am. Swam it alone but oh well.
Sunday, January 20, 2008
Sunday 1/21/08 - The Seed Has Been Planted
First off, all I did was swim today. Drew and I were supposed to go on a bike ride, but he was feeling tired and so we decided to not do it. I guess I could have done it on my own, but I didn't. My workout was brief, as I only had time for about an hour, since I was hosting a coaches meeting and wanted to get breakfast going.
I went about 2700 yards. I think it was:
500 w/u
8 X 50s drill down/swim back - 400 yards
Main Set:
3 X 3 X 100s descend on 1:40.
8 X 75s kick
6 X 50s Under/Over
Total 2700 yards
The main set was good, but a tad frustrating. I was sharing the lane but he was only going 5 seconds behind me. The problem with that is, if he goes out slighty faster than me on the first 50, he's caught enough drag to to just use my wake to come back without trying as hard, and thus finish only 2 seconds behind me, instead of 5. I think from now on, unless we have a ton of swimmers in the lane, no matter what, I want my lane going 10 seconds behind each other. Bixler and I did that yesterday, and I think it worked great. Plus its mentally tough if one goes only 5 behind and then is right on your ass. Its like go ahead or BACK OFF!! But anyway, that was my venting.
After workout, the coaches got together to discuss a few things, one of which is a new IGLA training program. There are about 20 of us who have committed to this. Dr. Tom has volunteered to write up a program and coach us 3 nights a week (Mon, Tues and Thurs). We also have to commit to going at least once on the weekend. I'm excited for this, because its going to get a lot of pain laners back to swimming together again. We have all been sporatic and swimming on separate days lately. Sometimes there is only one of us or two, and the workouts just aren't as fun. So look for myself, Drew, Kurt, Ken, Peder, Chris Z, BGS, Jeff Liu and some others all swimming together again. It will be a lot of fun to have all of us in the pool and help each other out. It will be good for me, because there will always be someone there to push you when you think you can back off. And no one wants to be the wimp. It will be like the Univ of Michigan where all the big name swimmers train together (but of course on a much lower level!). I'm excited for this to begin and really hope that not only myself, but all my teammates can really benefit with this program. Wish us luck!!
I went about 2700 yards. I think it was:
500 w/u
8 X 50s drill down/swim back - 400 yards
Main Set:
3 X 3 X 100s descend on 1:40.
8 X 75s kick
6 X 50s Under/Over
Total 2700 yards
The main set was good, but a tad frustrating. I was sharing the lane but he was only going 5 seconds behind me. The problem with that is, if he goes out slighty faster than me on the first 50, he's caught enough drag to to just use my wake to come back without trying as hard, and thus finish only 2 seconds behind me, instead of 5. I think from now on, unless we have a ton of swimmers in the lane, no matter what, I want my lane going 10 seconds behind each other. Bixler and I did that yesterday, and I think it worked great. Plus its mentally tough if one goes only 5 behind and then is right on your ass. Its like go ahead or BACK OFF!! But anyway, that was my venting.
After workout, the coaches got together to discuss a few things, one of which is a new IGLA training program. There are about 20 of us who have committed to this. Dr. Tom has volunteered to write up a program and coach us 3 nights a week (Mon, Tues and Thurs). We also have to commit to going at least once on the weekend. I'm excited for this, because its going to get a lot of pain laners back to swimming together again. We have all been sporatic and swimming on separate days lately. Sometimes there is only one of us or two, and the workouts just aren't as fun. So look for myself, Drew, Kurt, Ken, Peder, Chris Z, BGS, Jeff Liu and some others all swimming together again. It will be a lot of fun to have all of us in the pool and help each other out. It will be good for me, because there will always be someone there to push you when you think you can back off. And no one wants to be the wimp. It will be like the Univ of Michigan where all the big name swimmers train together (but of course on a much lower level!). I'm excited for this to begin and really hope that not only myself, but all my teammates can really benefit with this program. Wish us luck!!
Saturday 1/19/08 - I Wanted To Throw Up
Sometimes Enrique (our current Saturday coach), can come up with some great workouts. This morning was one of them. Myself, Ken, Dr. Tom and Peder were representing the Pain Lain and it was fun to have 4 of us there. Here was the workout:
SCY -
500 w/u
6 X 75s build
3 X 200s pull on 2:30
Main Set:
5 X 250s as followed:
Swim this as you would a 200. Do your first 100, rest 10 seconds, then do your second 100 like you would a 200. Then go into a 50 easy/recovery. Do this set 5 times through.
10 X 50s kick
6 X 50s descend breathing
Total - 3600+ yards
So the main set was a beast. I literally wanted to throw up. The focus was to really do the 200s the way I am training to do them in a meet, which is 50 easy speed, 50 where I increase my tempo, 50 where I add my legs, and then a 50 everything leftover. The first one was easy (as it should be) and I came in around 2:09. After that, I realized that this set was going to hurt. R2, R3 and R4 were either 2:08 or 2:09 as well, and I finished the set with a 2:07. My times were decent, but I think with a few more weeks of consistent training, I would be more like 2:05 or better. The goal in a few months will be do to this, but instead be more like 2:02 or better on them, which is doable. By the time I was finished with the set, my legs were dead and I wanted to cry! Yea. I love that feeling at the end. It reminds me that this is what I need to be feeling after every workout to know I am doing things right.
I have been off on my P90X training, so I hope to pick that back up on Monday.
SCY -
500 w/u
6 X 75s build
3 X 200s pull on 2:30
Main Set:
5 X 250s as followed:
Swim this as you would a 200. Do your first 100, rest 10 seconds, then do your second 100 like you would a 200. Then go into a 50 easy/recovery. Do this set 5 times through.
10 X 50s kick
6 X 50s descend breathing
Total - 3600+ yards
So the main set was a beast. I literally wanted to throw up. The focus was to really do the 200s the way I am training to do them in a meet, which is 50 easy speed, 50 where I increase my tempo, 50 where I add my legs, and then a 50 everything leftover. The first one was easy (as it should be) and I came in around 2:09. After that, I realized that this set was going to hurt. R2, R3 and R4 were either 2:08 or 2:09 as well, and I finished the set with a 2:07. My times were decent, but I think with a few more weeks of consistent training, I would be more like 2:05 or better. The goal in a few months will be do to this, but instead be more like 2:02 or better on them, which is doable. By the time I was finished with the set, my legs were dead and I wanted to cry! Yea. I love that feeling at the end. It reminds me that this is what I need to be feeling after every workout to know I am doing things right.
I have been off on my P90X training, so I hope to pick that back up on Monday.
Monday, January 14, 2008
Monday 1/14/08 - Too Tired To Think Of A Clever Title
Its been a long day today. It started with my usual Monday morning coaching. I wrote the workout the night before, but I feel I am running out of ideas and clever workouts. So in order to not come up short, my plan will be to write the following workout the week before. Hopefully this will give me time and not feel rushed into doing some boring set.
As for my workout, after work I had Legs and Back. Working the calves can really burn!! But I stuck through it, although occasionally I would see something that needed to be organized in the laundry room and do that real quick and take a break. HAHA. After the hour workout, I had my 16 minutes of Ab Ripper X. I love this workout, and each time I am more successful and doing more and doing them correctly!
Then it was off to the pool. I decided to once again only go for 60 minutes, but was able to get in 3100 meters! Thanks Jac for great workout that was long, tedious but good for me. Here it was:
500 w/u
8 X 50s pull on :50 (averaged :39s)
Man Set:
10 X 200s (#1 and #10 are IM, the rest free).
The IM were on 3:30, and the Free was on 3:20.
200 cool down
Total - 3100 meters
So I wasn't fast at all. But I did the workout, and didn't give up. I can still feel that I am completely out of shape, but I am focused to stop saying that as an excuse. My 200s free started off at 2:52 or 2:51, then I went a few at 2:50, and then finished the final three at 2:48. Ideally, my times should be under 2:40, so I'd really like to try this set again in a few months to make sure I am at that level.
Its now 9:47pm and I whould be in bed. I have to wake up at 4:45am for Kempo I believe. At least its only an hour. I am debating about swimmimng tomorrow night. What do you think?
As for my workout, after work I had Legs and Back. Working the calves can really burn!! But I stuck through it, although occasionally I would see something that needed to be organized in the laundry room and do that real quick and take a break. HAHA. After the hour workout, I had my 16 minutes of Ab Ripper X. I love this workout, and each time I am more successful and doing more and doing them correctly!
Then it was off to the pool. I decided to once again only go for 60 minutes, but was able to get in 3100 meters! Thanks Jac for great workout that was long, tedious but good for me. Here it was:
500 w/u
8 X 50s pull on :50 (averaged :39s)
Man Set:
10 X 200s (#1 and #10 are IM, the rest free).
The IM were on 3:30, and the Free was on 3:20.
200 cool down
Total - 3100 meters
So I wasn't fast at all. But I did the workout, and didn't give up. I can still feel that I am completely out of shape, but I am focused to stop saying that as an excuse. My 200s free started off at 2:52 or 2:51, then I went a few at 2:50, and then finished the final three at 2:48. Ideally, my times should be under 2:40, so I'd really like to try this set again in a few months to make sure I am at that level.
Its now 9:47pm and I whould be in bed. I have to wake up at 4:45am for Kempo I believe. At least its only an hour. I am debating about swimmimng tomorrow night. What do you think?
Sunday, January 13, 2008
1/9 - 1/13/08 - Busy Week
1/9 - So on Wed I swam in the cold water. I am really not swimming well, and need to be more consistent. For P90X, it was my off day.
1/10 - Chest/Back/Abs. I woke up early to get it done. That was nice. Nothing special to report, except I did them. Push-ups are hard!!
1/11 - I woke up with a kink in my neck and decided to take it easy. Then we had a boat party in the evening. It was a lot of fun, but I shouldn't have eaten so much.
1/12 - Slept in, missed swimming and P90X. Ugh. Then I went to San Diego for my two nephew's bday party. It was a lot of fun. They are growing up fast. When they took pictures blowing out their candles, it reminded me of my 6th bday party (or around there). Life goes by so quickly. How do we slow it down? Or at least let's learn to slow down the weekends.
1/13 - Met Daisy at 6:15am for a 15 mile bike ride that put us at the pool. Then we swam with the team for 90 minutes. I swam like crap. I felt like a spastic novice. My arms had no direction and my kick was off. I was really frustrated. But oh well. I will only be bothered if it continues. After workout, Daisy and I biked to the board meeting, which was not fun at all. SOMEONE, who will remain annonomous, what a cranky bitter queen with no patience. But whatever. I thought this person and I had gotten better as friends and we had a good relationship lately, but I guessed wrong. I guess some people weren't meant to get along. Oh well. After the meeting, I went home and finally put away all the X-mas stuff. I felt like I was missing something in the living room, since without the tree, there was so much more room.
I need to get back into the swing of things. I slacked for only 2 days, but right now I need to not let that happen too frequently. Las Vegas is in 2 weeks, so in order to allow myself to have a good time there, up until then, I must be FOCUSED.
1/10 - Chest/Back/Abs. I woke up early to get it done. That was nice. Nothing special to report, except I did them. Push-ups are hard!!
1/11 - I woke up with a kink in my neck and decided to take it easy. Then we had a boat party in the evening. It was a lot of fun, but I shouldn't have eaten so much.
1/12 - Slept in, missed swimming and P90X. Ugh. Then I went to San Diego for my two nephew's bday party. It was a lot of fun. They are growing up fast. When they took pictures blowing out their candles, it reminded me of my 6th bday party (or around there). Life goes by so quickly. How do we slow it down? Or at least let's learn to slow down the weekends.
1/13 - Met Daisy at 6:15am for a 15 mile bike ride that put us at the pool. Then we swam with the team for 90 minutes. I swam like crap. I felt like a spastic novice. My arms had no direction and my kick was off. I was really frustrated. But oh well. I will only be bothered if it continues. After workout, Daisy and I biked to the board meeting, which was not fun at all. SOMEONE, who will remain annonomous, what a cranky bitter queen with no patience. But whatever. I thought this person and I had gotten better as friends and we had a good relationship lately, but I guessed wrong. I guess some people weren't meant to get along. Oh well. After the meeting, I went home and finally put away all the X-mas stuff. I felt like I was missing something in the living room, since without the tree, there was so much more room.
I need to get back into the swing of things. I slacked for only 2 days, but right now I need to not let that happen too frequently. Las Vegas is in 2 weeks, so in order to allow myself to have a good time there, up until then, I must be FOCUSED.
Wednesday, January 09, 2008
Tuesday 1/8/08 - Is It Working??
Oh great. I am already questioning my workouts. Why does my brain work that way.
Monday, January 07, 2008
Monday 1/7/08 - My Madness of a Monday
Today is my first official Monday back to work in a few weeks. That means a FULL 5 days of work. YIPPEE. It also is the first Monday of the month, so I go and get bagels for my Monday morning swimmers. Most of them really look forward to them, but for me, its an additional 30 mins earlier I must wake up. But its fun and worth it.
It was a full and busy day for me. I woke up at 4:15. Showered and all that and then went and got bagels. Then I coached from 5:30am to 6:30am. That was fun, and I think I gave a decent workout. I am really trying to think of more creative workouts that will benefit my swimmers. I hate to repeat things or copy a workout from the internet, but I will if needed.
After workout I was off to work. After putting in 9 hours, I came home ready to begin "Brian's Workouts".
First up was Legs & Back along with Ab Ripper X. This workout involved squats, lunges and pulls for both the lower and upper body. The main focus for this is to strengthen and develop the glutes, quads, hamstrings and calves. To be honest, I felt like I really only gave it a 80 - 85% effort level. Being that its my first wee and still adjusting to this lifestyle change, I feel that it was just adequate. But the more I do this workout (all workouts), the more intense i want to become. After about 50 mins of Legs & Back, I went immediately into my Ab Ripper X workout. I can feel my flexibility getting better as well as my performance in these Ab workouts. This time around I was closer to doing almost all of them, working them harder and most of all, FEELING THE BURN!!
30 minutes after I finished my dryland, I was off to the pool. Since I am just getting back into swimming, I am playing it smart with my head. Last week was only 2K. Tonight must be at least 2600 meters, if not 3K. Suprisingly, I didn't feel too bad. I really think working out beforehand (lots of stretching) and the other workouts have woken up my muscles more and stretched them out. I never felt really tight in the water. Now this doesn't mean I was fast by any means, but I was faster than expected. Here was the workout:
500 w/u
3 X 200s (50 kick / 100 swim / 50 kick)
4 X 150s (50 back/50 breast/50 free)
Main Set
6 X 200s IM
1 & 4 straight through
2 & 5 break at 100
3 & 6 break at 50.
100 cool down.
I ended up only doing 4 of the 200 IMs. Ken "Snuggles" Bixler had planned on getting out at 8pm (for "dinner"), so I figured it was a sign for me to not overdue my training for the day. With a 100 cool down, it would place me at 2600 meters. The 200 IMs were decent. I was going just around 3 mins for each of them. The final 200 I went 2:55. I am working my breaststroke a little bit more too. Two key things. One, I am keeping my hands closer together when they come out of the water. I am not really doing a wave type of breaststroke, but maybe a tad. This appears to help me keep my hands close. The second and main focus, is my kick. Before I would just pull, then kick. Now I am trying to get more of a roll with my swim. Dr. Tom pointed out that I need to begin my kick as I begin my pull (in a dolphin sort of way). I feel it being faster when I correct it, but I am erasing 30 years of swimming. Its really hard to do and sometimes I feel I am drowning. But with time, I think I have found a key problem that will in time, make my IMs faster!
It was a full and busy day for me. I woke up at 4:15. Showered and all that and then went and got bagels. Then I coached from 5:30am to 6:30am. That was fun, and I think I gave a decent workout. I am really trying to think of more creative workouts that will benefit my swimmers. I hate to repeat things or copy a workout from the internet, but I will if needed.
After workout I was off to work. After putting in 9 hours, I came home ready to begin "Brian's Workouts".
First up was Legs & Back along with Ab Ripper X. This workout involved squats, lunges and pulls for both the lower and upper body. The main focus for this is to strengthen and develop the glutes, quads, hamstrings and calves. To be honest, I felt like I really only gave it a 80 - 85% effort level. Being that its my first wee and still adjusting to this lifestyle change, I feel that it was just adequate. But the more I do this workout (all workouts), the more intense i want to become. After about 50 mins of Legs & Back, I went immediately into my Ab Ripper X workout. I can feel my flexibility getting better as well as my performance in these Ab workouts. This time around I was closer to doing almost all of them, working them harder and most of all, FEELING THE BURN!!
30 minutes after I finished my dryland, I was off to the pool. Since I am just getting back into swimming, I am playing it smart with my head. Last week was only 2K. Tonight must be at least 2600 meters, if not 3K. Suprisingly, I didn't feel too bad. I really think working out beforehand (lots of stretching) and the other workouts have woken up my muscles more and stretched them out. I never felt really tight in the water. Now this doesn't mean I was fast by any means, but I was faster than expected. Here was the workout:
500 w/u
3 X 200s (50 kick / 100 swim / 50 kick)
4 X 150s (50 back/50 breast/50 free)
Main Set
6 X 200s IM
1 & 4 straight through
2 & 5 break at 100
3 & 6 break at 50.
100 cool down.
I ended up only doing 4 of the 200 IMs. Ken "Snuggles" Bixler had planned on getting out at 8pm (for "dinner"), so I figured it was a sign for me to not overdue my training for the day. With a 100 cool down, it would place me at 2600 meters. The 200 IMs were decent. I was going just around 3 mins for each of them. The final 200 I went 2:55. I am working my breaststroke a little bit more too. Two key things. One, I am keeping my hands closer together when they come out of the water. I am not really doing a wave type of breaststroke, but maybe a tad. This appears to help me keep my hands close. The second and main focus, is my kick. Before I would just pull, then kick. Now I am trying to get more of a roll with my swim. Dr. Tom pointed out that I need to begin my kick as I begin my pull (in a dolphin sort of way). I feel it being faster when I correct it, but I am erasing 30 years of swimming. Its really hard to do and sometimes I feel I am drowning. But with time, I think I have found a key problem that will in time, make my IMs faster!
Subscribe to:
Posts (Atom)
