Date: Thursday, June 14, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
11 days to Olympic Trials
7x100 on descending intervals
2:10 to 1:40
5x75 on descending intervals
1:35 to 1:15 (extra 25 on No. 5)
8x150 on 3:00 with snorkel
50 breast kick/50 free swim/50 free pull
8x50 on 1:10
odd: 15 fast/25 easy/10 fast
even: 25 left arm/25 right arm free or back
2x:
35 breast fast (10m fast into wall/25 fast)
(25s: 16.7, 16.5)
100 easy
Total: 2,900 meters (75 minutes)
Taper started this morning! I would do a dance, but I have to save my energy.
I really took advantage of the main set of 150s, swimming with a low heart rate (144) the entire time. The set was supposed to be done pretty fast on all eight, but that was for people who don't have a big race coming up in a little more than a week!
I was feeling OK today, and could feel some speed in my muscles today, but not fully developed. The 25 fast at the end was a very good idea. I wish we had been doing that set earlier in the season, to gauge progress. Mark said he thought I should be in the 15-second range on the 25 at Trials. I'm not entirely sure if that's possible, even with a shave and wearing a good suit. But I will work toward that goal! Today's times were pretty good to me. If you factor in that Mark started the watch at the time I touched the wall for the turn, I was on pace for a 50-meter swim in the mid-34 range. I'm happy with that.
Tomorrow will be another fairly easy day, at least that's the plan. I wasn't planning on those 25s today, but when Mark suggested it, I knew it would be a good test. So far, I'm on track, but taper is so crazy. Tomorrow I might feel like a million bucks. Who knows what I'll feel like the next day?
Thursday, June 14, 2012
Wednesday, June 13, 2012
Don't Speak
Date: Wednesday, June 13, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
12 days to Olympic Trials
1600 warmup
Four rounds:
100 easy on 3:00
50 breast fast from push
(33.5, 33.3, 33.3, 33.3)
300 easy
8x50 on 1:30
1. easy
2. 25 free fast from dive/25 easy
3. 25 free fast from push/25 easy
100 easy
Total: 3,000 meters (80 minutes)
Things are definitely on the right track, based on my performances in workout today. Last week, I was shocked that I was able to swim two 50s breast from a push under 34 seconds. Today, I was shocked thatI was able to do four of them under 34!
I wasn't perfect on all three swims, though. On the third one, I felt that I needed to pull and kick harder to go the same time, because I was feeling a little fatigued. And when I put more effort into it (which was only a perceived extra effort, since I was going 100 percent on the first two 50s), my stroke felt sloppy.
Nonetheless, a very encouraging workout today, the last one before taper officially begins! I am still struggling with feeling the easy speed and explosiveness, but i know from experience that it comes somewhere during the taper ... or at least, that's what is supposed to happen! On the 25s free, I was feeling a good stroke rate, but I still need to work on my freestyle start. I modify my breaststroke start to not go so deep, and I think it affects my speed when I enter the water. I'm not extremely concerned about it, because I am only doing one individual freestyle race at Masters nationals. But that will be a tough race anyway, and a good start will be very important.
My last dryland session with JR Rosania was tougher than I expected, but very productive. I did about 15 sets of exercises focusing on fast movement, mostly working with only my body weight. I remember last week that I was more sore from doing fast movements than I was during the high-volume portion of the season. I will probably be very sore tomorrow!
I am extremely grateful to JR for taking my under his wing to improve my dryland training in these past 10 months. I told him today that dryland was the only major change I've made in my training, and I am certain it's been a big help ... though I had my doubts back in January!
Everyone is telling me how excited they are to watch me swim at Olympic Trials, and it's also making me excited. I do worry, however, about getting too excited! It can cause my mind to go to some unwelcome places. Today during some down time at work, I started visualizing the day of the race and what the experience will be like. I started feeling some butterflies as my mind scanned the arena to see the large number of spectators. Feeling a little bit of a twinge in your stomach is good, but not at the expense of the endorphins trying to prepare your body for action.
In this visualization, I focused on the task at hand and managed to feel calmer when I visualized myself behind the blocks. It's hard for me, though, to talk about my level of preparedness for the meet, because I don't want to jinx myself and say I'm ready, but I don't want to seem nonchalant about it and shrug it off. I don't want people to avoid me and feel like I am in this bubble for the next 11 days, but I don't want to be bombarded by swarms of well-wishers, especially those who believe I will make the Olympic team. How do I let them down easy, when their excitement about this possible outcome is what motivates them daily? People keep asking if I am expecting to make the final of the 100 breast. Usually, I say it will take a major miracle, but then again, it was a minor miracle to beat the qualifying time!
(sigh)
I apologize for the brief rant. My mind is starting to go into taper mode, and I can be a little irrational at times. In the end, this has been an exciting 11 months, and the encouragement and support from friends, family and complete strangers is what has fueled my drive through the tough workouts and the bad races to get to the days like today, when everything just fit into place. That's what I'm hoping for on June 25!
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
12 days to Olympic Trials
1600 warmup
Four rounds:
100 easy on 3:00
50 breast fast from push
(33.5, 33.3, 33.3, 33.3)
300 easy
8x50 on 1:30
1. easy
2. 25 free fast from dive/25 easy
3. 25 free fast from push/25 easy
100 easy
Total: 3,000 meters (80 minutes)
Things are definitely on the right track, based on my performances in workout today. Last week, I was shocked that I was able to swim two 50s breast from a push under 34 seconds. Today, I was shocked thatI was able to do four of them under 34!
I wasn't perfect on all three swims, though. On the third one, I felt that I needed to pull and kick harder to go the same time, because I was feeling a little fatigued. And when I put more effort into it (which was only a perceived extra effort, since I was going 100 percent on the first two 50s), my stroke felt sloppy.
Nonetheless, a very encouraging workout today, the last one before taper officially begins! I am still struggling with feeling the easy speed and explosiveness, but i know from experience that it comes somewhere during the taper ... or at least, that's what is supposed to happen! On the 25s free, I was feeling a good stroke rate, but I still need to work on my freestyle start. I modify my breaststroke start to not go so deep, and I think it affects my speed when I enter the water. I'm not extremely concerned about it, because I am only doing one individual freestyle race at Masters nationals. But that will be a tough race anyway, and a good start will be very important.
My last dryland session with JR Rosania was tougher than I expected, but very productive. I did about 15 sets of exercises focusing on fast movement, mostly working with only my body weight. I remember last week that I was more sore from doing fast movements than I was during the high-volume portion of the season. I will probably be very sore tomorrow!
I am extremely grateful to JR for taking my under his wing to improve my dryland training in these past 10 months. I told him today that dryland was the only major change I've made in my training, and I am certain it's been a big help ... though I had my doubts back in January!
Everyone is telling me how excited they are to watch me swim at Olympic Trials, and it's also making me excited. I do worry, however, about getting too excited! It can cause my mind to go to some unwelcome places. Today during some down time at work, I started visualizing the day of the race and what the experience will be like. I started feeling some butterflies as my mind scanned the arena to see the large number of spectators. Feeling a little bit of a twinge in your stomach is good, but not at the expense of the endorphins trying to prepare your body for action.
In this visualization, I focused on the task at hand and managed to feel calmer when I visualized myself behind the blocks. It's hard for me, though, to talk about my level of preparedness for the meet, because I don't want to jinx myself and say I'm ready, but I don't want to seem nonchalant about it and shrug it off. I don't want people to avoid me and feel like I am in this bubble for the next 11 days, but I don't want to be bombarded by swarms of well-wishers, especially those who believe I will make the Olympic team. How do I let them down easy, when their excitement about this possible outcome is what motivates them daily? People keep asking if I am expecting to make the final of the 100 breast. Usually, I say it will take a major miracle, but then again, it was a minor miracle to beat the qualifying time!
(sigh)
I apologize for the brief rant. My mind is starting to go into taper mode, and I can be a little irrational at times. In the end, this has been an exciting 11 months, and the encouragement and support from friends, family and complete strangers is what has fueled my drive through the tough workouts and the bad races to get to the days like today, when everything just fit into place. That's what I'm hoping for on June 25!
Tuesday, June 12, 2012
I Got Rhythm
Date: Tuesday, June 12, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
13 days to Olympic Trials
300 IM (25 kick/25 drill/25 swim)
8x50 breast on 1:10
odd: pullout and 3 strokes for entire 50
even: swim, descend to :38
6x100 back on 2:00
odd: 50 drill/50 swim
even: 25 fast/25 easy
20x25 fly on :35 breathe every other
4x100 on 1:45
25 fast/75 easy, 1 of each stroke
4x100 on 2:00
75 easy/25 fast, 1 of each stroke
100 easy
Total: 2,700 meters (75 minutes)
I was surprised by the small amount we swam today. I know I am about to start taper, but no one else is! (The ones going to nationals will probably start taper the week of Trials.) This was a much smaller workout than usual, though I'm not complaining! I was feeling quite sore from yesterday's weight workout, especially in my lats. Fast swimming wasn't easy, though marginally easier than yesterday. I should be back on track tomorrow, when my body returns to a normal rhythm.
I started getting nervous about Trials today. I started picturing the ready room area, and walking out on the deck right before the 100 breast race. I was watching some of the races online from this past weekend's Swimvitational, and it started to bring butterflies to my stomach. As long as I don't start freaking out, those butterflies will still work to my advantage. I'm not nervous about swimming at Trials.
I am nervous, however, about Masters nationals. It will be a tough meet for me. I am happy to have some good competition in the 50 and 100 back, but I'm sad I won't get to race Steve West in the 100 breast. After all of our virtual racing this past year (which will likely include a virtual race at Trials), we still won't get the opportunity to race together, since he's in a different Masters age group. At nationals, they put everyone in with their age groups, though I learned today that the 200s will be seeded by time, not by age. That means I'll get to race the 200 IM against the fastest people at the meet, regardless of their age. I'm very excited about that!
Off to teach a swimming lesson, then going home to sleep. I was thisclose to a nap at work.
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
13 days to Olympic Trials
300 IM (25 kick/25 drill/25 swim)
8x50 breast on 1:10
odd: pullout and 3 strokes for entire 50
even: swim, descend to :38
6x100 back on 2:00
odd: 50 drill/50 swim
even: 25 fast/25 easy
20x25 fly on :35 breathe every other
4x100 on 1:45
25 fast/75 easy, 1 of each stroke
4x100 on 2:00
75 easy/25 fast, 1 of each stroke
100 easy
Total: 2,700 meters (75 minutes)
I was surprised by the small amount we swam today. I know I am about to start taper, but no one else is! (The ones going to nationals will probably start taper the week of Trials.) This was a much smaller workout than usual, though I'm not complaining! I was feeling quite sore from yesterday's weight workout, especially in my lats. Fast swimming wasn't easy, though marginally easier than yesterday. I should be back on track tomorrow, when my body returns to a normal rhythm.
I started getting nervous about Trials today. I started picturing the ready room area, and walking out on the deck right before the 100 breast race. I was watching some of the races online from this past weekend's Swimvitational, and it started to bring butterflies to my stomach. As long as I don't start freaking out, those butterflies will still work to my advantage. I'm not nervous about swimming at Trials.
I am nervous, however, about Masters nationals. It will be a tough meet for me. I am happy to have some good competition in the 50 and 100 back, but I'm sad I won't get to race Steve West in the 100 breast. After all of our virtual racing this past year (which will likely include a virtual race at Trials), we still won't get the opportunity to race together, since he's in a different Masters age group. At nationals, they put everyone in with their age groups, though I learned today that the 200s will be seeded by time, not by age. That means I'll get to race the 200 IM against the fastest people at the meet, regardless of their age. I'm very excited about that!
Off to teach a swimming lesson, then going home to sleep. I was thisclose to a nap at work.
Monday, June 11, 2012
I Love the Night Life
Date: Monday, June 11, 2012
Time: 4:45 p.m.
Location: Phoenix, AZ
Long Course Meters
14 days to Olympic Trials
At the gym:
Five minutes shoulder exercises
Standing lat pull (15@50, 12@ 60, 10@75)
Two rounds:
Knee-ins with feet on therapy ball (15 repetitions)
20 plyometric jumps onto box
Incline bench press (12@105, 10@130, 8@145)
Leg extensions (15@95, 12@125, 10@150)
At the pool (6 p.m.)
500 warmup
6x150 on 3:00
100 swim/25 kick/25 scull
3x100 free on 1:50 (avg. 1:18)
1 minute break
3x100 free on 1:40 (avg. 1:15)
1 minute break
3x100 free on 1:30 (avg. 1:10)
200 easy
Four starts
6x50 on 1:10
odd: 5 strokes free/hold position for 3 seconds
even: 5 strokes free/5 strokes back
4x100 free descend on 2:00 (1:25, 1:19, 1:15, 1:03)
200 easy
Total: 3,400 meters (90 minutes)
Because I did not swim on Saturday or Sunday, it was imperative that I swam today. I felt OK in the water, but not particularly strong. Did doing weights cause me to not feel the speed I hoped for, or was it taking two days out of the pool?
I wasn't thrilled with the 1:03 in the last 100 free, because I was trying very hard to go fast, and I thought I was going to be 1:01 or better. But again, the speed wasn't there. I didn't do any speed work today, which is not a bad thing, but I will make sure to find my speed again tomorrow!
I'm too tired to write more. I have to be back at the pool at 5:45 for more!
Time: 4:45 p.m.
Location: Phoenix, AZ
Long Course Meters
14 days to Olympic Trials
At the gym:
Five minutes shoulder exercises
Standing lat pull (15@50, 12@ 60, 10@75)
Two rounds:
Knee-ins with feet on therapy ball (15 repetitions)
20 plyometric jumps onto box
Incline bench press (12@105, 10@130, 8@145)
Leg extensions (15@95, 12@125, 10@150)
At the pool (6 p.m.)
500 warmup
6x150 on 3:00
100 swim/25 kick/25 scull
3x100 free on 1:50 (avg. 1:18)
1 minute break
3x100 free on 1:40 (avg. 1:15)
1 minute break
3x100 free on 1:30 (avg. 1:10)
200 easy
Four starts
6x50 on 1:10
odd: 5 strokes free/hold position for 3 seconds
even: 5 strokes free/5 strokes back
4x100 free descend on 2:00 (1:25, 1:19, 1:15, 1:03)
200 easy
Total: 3,400 meters (90 minutes)
Because I did not swim on Saturday or Sunday, it was imperative that I swam today. I felt OK in the water, but not particularly strong. Did doing weights cause me to not feel the speed I hoped for, or was it taking two days out of the pool?
I wasn't thrilled with the 1:03 in the last 100 free, because I was trying very hard to go fast, and I thought I was going to be 1:01 or better. But again, the speed wasn't there. I didn't do any speed work today, which is not a bad thing, but I will make sure to find my speed again tomorrow!
I'm too tired to write more. I have to be back at the pool at 5:45 for more!
Friday, June 8, 2012
Friday I'm In Love
Date: Friday, June 8, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
17 days to Olympic Trials
900 warmup
6x100 free kick with snorkel and fins on descending interval
2:10 --> 1:45
6x75 kick with fins on descending interval
1:40 --> 1:15
8x25 kick on :35
odd: breast kick underwater
even: dolphin kick on back
Six rounds continuous:
15 meters fast from dive/10 meters scull/10 seconds vertical kick/75 aerobic
50 breast fast from dive (30.5)
250 warm down
Total: 3,050 meters (75 minutes)
Not a bad day at all! I woke up still sore from the dryland work ... and possibly from last night's massage. Kevin worked my muscles harder than they have been worked in a long time, but I think tomorrow will be better. Mostly, my pecs are in shock from the push-ups with hand claps, and my lats are just experiencing general soreness.
With that in mind, it was great to go under 30 seconds in my 50 breast today. I wasn't expecting that, even though my stroke and kick felt in harmony today. I just didn't feel like I had the speed for the first four or five strokes, and I was concerned I was rushing the stroke too much. This is my issue in any race. It takes me about 20 meters or so to "get going," and that's why I'm working on that in these final days of training.
I am listening to the advice of my body and not lifting weights today. I will most likely lift weights on Monday, and instead of the heavy sets I had planned, I'll do a medium-strength workout, since next week will be my final week of dryland. I was thinking of going to the gym anyway and sitting in the hot tub, but I'd rather go home and relax for a couple of hours before getting in the car for my drive to Tucson.
I might not be able to swim until Monday. I'm going to attend a bat mitzvah tomorrow and on Sunday, I'm flying to St. Louis to watch my older brother, Darryl, become an ordained minister. Then, I'll be back in Phoenix mid-morning on Monday. I am trying to find some time Saturday afternoon to swim, but Hillenbrand Aquatic Center will be full of swimmers for a meet this weekend. I might just go to La Paloma Country Club, one of our swim lesson sites, but the pool isn't great and I have little to no motivation when I swim there. But if I can just churn out about 3,500 meters, I'll be happy to take Sunday off. I am worried about the possibility of two days off in a row at this point in the season.
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
17 days to Olympic Trials
900 warmup
6x100 free kick with snorkel and fins on descending interval
2:10 --> 1:45
6x75 kick with fins on descending interval
1:40 --> 1:15
8x25 kick on :35
odd: breast kick underwater
even: dolphin kick on back
Six rounds continuous:
15 meters fast from dive/10 meters scull/10 seconds vertical kick/75 aerobic
50 breast fast from dive (30.5)
250 warm down
Total: 3,050 meters (75 minutes)
Not a bad day at all! I woke up still sore from the dryland work ... and possibly from last night's massage. Kevin worked my muscles harder than they have been worked in a long time, but I think tomorrow will be better. Mostly, my pecs are in shock from the push-ups with hand claps, and my lats are just experiencing general soreness.
With that in mind, it was great to go under 30 seconds in my 50 breast today. I wasn't expecting that, even though my stroke and kick felt in harmony today. I just didn't feel like I had the speed for the first four or five strokes, and I was concerned I was rushing the stroke too much. This is my issue in any race. It takes me about 20 meters or so to "get going," and that's why I'm working on that in these final days of training.
I am listening to the advice of my body and not lifting weights today. I will most likely lift weights on Monday, and instead of the heavy sets I had planned, I'll do a medium-strength workout, since next week will be my final week of dryland. I was thinking of going to the gym anyway and sitting in the hot tub, but I'd rather go home and relax for a couple of hours before getting in the car for my drive to Tucson.
I might not be able to swim until Monday. I'm going to attend a bat mitzvah tomorrow and on Sunday, I'm flying to St. Louis to watch my older brother, Darryl, become an ordained minister. Then, I'll be back in Phoenix mid-morning on Monday. I am trying to find some time Saturday afternoon to swim, but Hillenbrand Aquatic Center will be full of swimmers for a meet this weekend. I might just go to La Paloma Country Club, one of our swim lesson sites, but the pool isn't great and I have little to no motivation when I swim there. But if I can just churn out about 3,500 meters, I'll be happy to take Sunday off. I am worried about the possibility of two days off in a row at this point in the season.
Thursday, June 7, 2012
Dig a Little Deeper
Date: Thursday, June 7, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
18 days to Olympic Trials
400 warmup
2x400 on 7:00
150 free/50 back/150 free/50 breast
(#1 5:55, #2 5:45)
18x50 back on 1:00 (averaged :38)
400 kick easy
8x15 on 1:00 breast breakouts
8x50 breast on 1:00 (averaged :40)
200 warmdown (25 scull/25 swim)
Total: 3,300 meters (80 minutes)
The first set on the board today was "3x1500," which was presented as an option instead of the rest of the workout. One person in my lane thought Mark was serious and started doing the set during the first of our 400s. He stopped after the 400 and found out Mark was kidding about the 1500s.Apparently, this guy was the only one willing to do the set!
The workout was an attempt by me to work on my 200 IM endurance. I had trouble with my backstroke today. I kept bumping into the lane line and it threw off my stroke. I was very frustrated with it. On the upside, I don't really have to worry about that at Masters nationals, since it's indoors!
Those 50s breast were brutal, but I made it. I took 17 strokes per 50 for the first five, then 18 for the last three.I was happy with how my stroke held up, but I wish I had been able to hold that average with the same stroke count.
I'm very, very sore today, and it has everything to do with yesterday's dryland session. All those quick explosive movements really did a number on my pectorals, shoulders and upper back muscles. I think the push-ups with hand claps were the icing on the cherry on top of the sundae in terms of pushing my muscles over the edge. I didn't think I'd be this sore today.
Tod Miller is on vacation this week, but I was very pleased with my substitute masseuse. He really understood the term "deep tissue massage." Several times, I think he was digging so deep that he was massaging bone! He even managed to get deep into my left rhomboid and feel the adhesions nestled deep inside there. Those adhesions have been there for as long as I can remember, and no one has been able to completely wipe them out. Maybe the knots that the adhesions cause will never go away, but Kevin managed to tame them into submission.
I hope I'll be able to lift my arms tomorrow morning! A good night's sleep will help cure what ails me.
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
18 days to Olympic Trials
400 warmup
2x400 on 7:00
150 free/50 back/150 free/50 breast
(#1 5:55, #2 5:45)
18x50 back on 1:00 (averaged :38)
400 kick easy
8x15 on 1:00 breast breakouts
8x50 breast on 1:00 (averaged :40)
200 warmdown (25 scull/25 swim)
Total: 3,300 meters (80 minutes)
The first set on the board today was "3x1500," which was presented as an option instead of the rest of the workout. One person in my lane thought Mark was serious and started doing the set during the first of our 400s. He stopped after the 400 and found out Mark was kidding about the 1500s.Apparently, this guy was the only one willing to do the set!
The workout was an attempt by me to work on my 200 IM endurance. I had trouble with my backstroke today. I kept bumping into the lane line and it threw off my stroke. I was very frustrated with it. On the upside, I don't really have to worry about that at Masters nationals, since it's indoors!
Those 50s breast were brutal, but I made it. I took 17 strokes per 50 for the first five, then 18 for the last three.I was happy with how my stroke held up, but I wish I had been able to hold that average with the same stroke count.
I'm very, very sore today, and it has everything to do with yesterday's dryland session. All those quick explosive movements really did a number on my pectorals, shoulders and upper back muscles. I think the push-ups with hand claps were the icing on the cherry on top of the sundae in terms of pushing my muscles over the edge. I didn't think I'd be this sore today.
Tod Miller is on vacation this week, but I was very pleased with my substitute masseuse. He really understood the term "deep tissue massage." Several times, I think he was digging so deep that he was massaging bone! He even managed to get deep into my left rhomboid and feel the adhesions nestled deep inside there. Those adhesions have been there for as long as I can remember, and no one has been able to completely wipe them out. Maybe the knots that the adhesions cause will never go away, but Kevin managed to tame them into submission.
I hope I'll be able to lift my arms tomorrow morning! A good night's sleep will help cure what ails me.
Wednesday, June 6, 2012
It's All Coming Back to Me Now
Date: June 6, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
19 days to Olympic Trials
1200 warmup
Three rounds:
100 @ 400 pace/50 easy on 3:30
50 @ 200 pace/100 easy on 3:30
25 fast/125 easy on 3:30
Rounds 1 and 3: free (1:10, :31, 11.9)
Round 2: back (1:15, :33, 13.1)
150 easy
4x50 free on :45 (averaged :35)
100 easy
Total: 3,000 meters (75 minutes)
I didn't feel like doing breaststroke today. After yesterday's workout, I figured I deserved a day off from breaststroke. Remember that I am also training for the U.S. Masters nationals the week after I swim the 100 breast at Trials. I'm excited to be able to swim fast more than once in that pool, especially the 100 free! I don't know who I will be racing in that event in Omaha, but I did see the roster of swimmers signed up in the 35-39 age group, and I don't think I can beat Matt Eisenhuth, Brian Jacobson and Scott Greenwood in a 100 freestyle! As such, I need to do some sprint freestyle work to make sure I can compete with them.
I was starting to feel the snap in my stroke come back to me today. It's still feeling a little forced, but not as forced as it was on Sunday, or even yesterday!
This is my second-to-last week of dryland training, and as such, the workload in my sessions with JR Rosania are getting lighter -- but not necessarily easier! Instead of working on power and endurance, the emphasis is on speed and getting the fast-twitch muscles engaged. I will need those, not only to get me going in the first half of my 100 races, but when I do the 50s at Masters nationals.
Here's a video of me doing some ball throwdowns. The ball weighs 15 pounds, about five pounds heavier than I usually use:
And a look at me doing push-ups with hand claps. I've been progressing to doing claps on every repetition, but this is the first day of doing them:
I think I'm going to start feeling the snap in my strokes very soon, especially when I stop doing dryland exercises on June 15. I'll just do some light weightlifting that day, just as maintenance.
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
19 days to Olympic Trials
1200 warmup
Three rounds:
100 @ 400 pace/50 easy on 3:30
50 @ 200 pace/100 easy on 3:30
25 fast/125 easy on 3:30
Rounds 1 and 3: free (1:10, :31, 11.9)
Round 2: back (1:15, :33, 13.1)
150 easy
4x50 free on :45 (averaged :35)
100 easy
Total: 3,000 meters (75 minutes)
I didn't feel like doing breaststroke today. After yesterday's workout, I figured I deserved a day off from breaststroke. Remember that I am also training for the U.S. Masters nationals the week after I swim the 100 breast at Trials. I'm excited to be able to swim fast more than once in that pool, especially the 100 free! I don't know who I will be racing in that event in Omaha, but I did see the roster of swimmers signed up in the 35-39 age group, and I don't think I can beat Matt Eisenhuth, Brian Jacobson and Scott Greenwood in a 100 freestyle! As such, I need to do some sprint freestyle work to make sure I can compete with them.
I was starting to feel the snap in my stroke come back to me today. It's still feeling a little forced, but not as forced as it was on Sunday, or even yesterday!
This is my second-to-last week of dryland training, and as such, the workload in my sessions with JR Rosania are getting lighter -- but not necessarily easier! Instead of working on power and endurance, the emphasis is on speed and getting the fast-twitch muscles engaged. I will need those, not only to get me going in the first half of my 100 races, but when I do the 50s at Masters nationals.
Here's a video of me doing some ball throwdowns. The ball weighs 15 pounds, about five pounds heavier than I usually use:
And a look at me doing push-ups with hand claps. I've been progressing to doing claps on every repetition, but this is the first day of doing them:
I think I'm going to start feeling the snap in my strokes very soon, especially when I stop doing dryland exercises on June 15. I'll just do some light weightlifting that day, just as maintenance.
Tuesday, June 5, 2012
Looking Up
Date: Tuesday, June 5, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
20 days to Olympic Trials
16x50 on 1:00
1-4 25 fly/25 back
5-8 25 back/25 breast
9-12 25 breast/25 free
13-16 25 free/25 fly
10x100 on 2:00
odd: free aerobic (avg. 1:20)
even: back strong (avg. 1:15)
200 kick easy
10x50 on 1:15
1-4: 15m breakouts
5: breast fast form push (33.2)
6-8 easy
9: breast fast from push (33.6)
10: easy
100 kick easy
4x50 on 1:30 -- 25 fast/25 easy
100 easy
Total: 2,900 meters (75 minutes)
Things definitely look like they are heading in the right direction in these final weeks of preparation. I was not expecting to go under 34 seconds on my fast 50s breast. I didn't sleep well last night, and as such, I was mentally out of it. Plus, the set of 10x100 took a little more out of me than I expected.
But sometimes we're able to surprise ourselves and do some pretty amazing things. My stroke felt very good on the 50s, and I feel like I'm getting the snap back in my stroke that I felt I had lost last week. Coley Stickels came to the pool just in time to watch my second 50 fast, and he said he thought my stroke looked great.
I was surprised we didn't break 3,000 meters today. It felt like we swam a lot today. But the easy kicking took time away from more swimming. I'm not complaining, really, but I don't want to do too may workouts totaling under 3,000 in the next few days. It's not time for me to start tapering, and though the intensity was pretty high today, I do have to keep up the quantity until at least June 15.
Time: 5:50 a.m.
Location: Phoenix, AZ
Long Course Meters
20 days to Olympic Trials
16x50 on 1:00
1-4 25 fly/25 back
5-8 25 back/25 breast
9-12 25 breast/25 free
13-16 25 free/25 fly
10x100 on 2:00
odd: free aerobic (avg. 1:20)
even: back strong (avg. 1:15)
200 kick easy
10x50 on 1:15
1-4: 15m breakouts
5: breast fast form push (33.2)
6-8 easy
9: breast fast from push (33.6)
10: easy
100 kick easy
4x50 on 1:30 -- 25 fast/25 easy
100 easy
Total: 2,900 meters (75 minutes)
Things definitely look like they are heading in the right direction in these final weeks of preparation. I was not expecting to go under 34 seconds on my fast 50s breast. I didn't sleep well last night, and as such, I was mentally out of it. Plus, the set of 10x100 took a little more out of me than I expected.
But sometimes we're able to surprise ourselves and do some pretty amazing things. My stroke felt very good on the 50s, and I feel like I'm getting the snap back in my stroke that I felt I had lost last week. Coley Stickels came to the pool just in time to watch my second 50 fast, and he said he thought my stroke looked great.
I was surprised we didn't break 3,000 meters today. It felt like we swam a lot today. But the easy kicking took time away from more swimming. I'm not complaining, really, but I don't want to do too may workouts totaling under 3,000 in the next few days. It's not time for me to start tapering, and though the intensity was pretty high today, I do have to keep up the quantity until at least June 15.
Sunday, June 3, 2012
One More Hour
Date: Sunday, June 3, 2012
Time: 11:15 a.m.
Location: Tucson, AZ
Long Course Meters
22 days to Olympic Trials
300 warmup
6x100 free on 1:45 descend to 90 percent (1:12)
8x50 on 1:10 (25 kick/25 drill, 2 of each stroke)
2x200 :30 rest (100 back/100 breast aerobic)
4x15 breakouts on 1:00
Four rounds:
10 strokes breast fast from dive with bungee cord on 1:30
8x100 on 1:40 (50 back/50 free)
4x50 breast kick with board on 1:10
4x25 fast swim to wall assisted with bungee cord on 2:00
4x25 IM order fast on 1:00
300 easy (25 scull/25 kick drill/25 scull/25 swim)
Total: About 3,500 meters (90 minutes)
I needed more time to do the full workout I had written, but I had a swimming lesson to teach at 1:00, and I wanted to have time to shower, get dressed and chug my P2Life drink without feeling rushed. I had another 500 written throughout the workout, but I had to shorten the "recovery" sets a bit to make sure I had time to do all the fast swimming I planned to do.
I felt a little sluggish today, which isn't new for me on Sunday, but I managed to do pretty well. I felt like I was doing well technically on my swims with the bungee cord, which is important. I put a lot of focus on being good technically with doing resistance swimming. This is usually made to show you where all your drag points are in the stroke. Yes, there are lots of them in breaststroke, but you notice the really big ones when you aren't swimming correctly.
Last week was pretty brutal in and out of the pool. Saturday was a big rest day for me. In addition to sleeping almost nine hours, I took a two-hour nap on Saturday! I think my body wanted to stay in that sleepy mode Sunday morning, but after about an hour in the pool, I felt things coming around a little better.
Time: 11:15 a.m.
Location: Tucson, AZ
Long Course Meters
22 days to Olympic Trials
300 warmup
6x100 free on 1:45 descend to 90 percent (1:12)
8x50 on 1:10 (25 kick/25 drill, 2 of each stroke)
2x200 :30 rest (100 back/100 breast aerobic)
4x15 breakouts on 1:00
Four rounds:
10 strokes breast fast from dive with bungee cord on 1:30
8x100 on 1:40 (50 back/50 free)
4x50 breast kick with board on 1:10
4x25 fast swim to wall assisted with bungee cord on 2:00
4x25 IM order fast on 1:00
300 easy (25 scull/25 kick drill/25 scull/25 swim)
Total: About 3,500 meters (90 minutes)
I needed more time to do the full workout I had written, but I had a swimming lesson to teach at 1:00, and I wanted to have time to shower, get dressed and chug my P2Life drink without feeling rushed. I had another 500 written throughout the workout, but I had to shorten the "recovery" sets a bit to make sure I had time to do all the fast swimming I planned to do.
I felt a little sluggish today, which isn't new for me on Sunday, but I managed to do pretty well. I felt like I was doing well technically on my swims with the bungee cord, which is important. I put a lot of focus on being good technically with doing resistance swimming. This is usually made to show you where all your drag points are in the stroke. Yes, there are lots of them in breaststroke, but you notice the really big ones when you aren't swimming correctly.
Last week was pretty brutal in and out of the pool. Saturday was a big rest day for me. In addition to sleeping almost nine hours, I took a two-hour nap on Saturday! I think my body wanted to stay in that sleepy mode Sunday morning, but after about an hour in the pool, I felt things coming around a little better.
Friday, June 1, 2012
Drowning
Date: Friday, June 1, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
24 days to Olympic Trials
1200 warmup
400 kick - 50 free/50 dolphin on back
Five rounds:
1 minute vertical kick breast with 5 kg weight
1 minute rest
One minute break
Five rounds:
30 seconds vertical kick breast with 5 kg weight
30 seconds rest
8x50 easy :15 rest
Three rounds:
15 fast breast from dive/25 easy/15 fast breast on 1:30
25 free at 100 pace/25 easy on 1:30
50 easy
25 breast fast from dive (12.98)
100 easy
50 free fast from dive (25.8)
150 easy
Total: 2,700 meters (not including vertical kicking) (75 minutes)
It's been a while since I've done vertical kicking, but I don't recall that set being so difficult! My quads were burning at the end of each minute-long repeat, and all I wanted to do at the end of each (or at least, all I felt I had the energy to do) was sink to the bottom of the pool. Since I needed to breathe, I made myself reach for the wall and shake out the lactate in my legs, which was impossible to do in only one minute.
Yesterday, I had some bodywork done, and I was pretty sore this morning from it. Tod Miller really did a number on a lot of my muscle groups, including my quads, groin and upper back. Sometimes the work he does makes me sore the day after, but then things start to feel better.
I was pleased that my legs were able to recover to a large degree after the vertical kicking set. I wasn't sure how they would respond on the final set, but my starts were pretty good. I was working on having good reaction time, and I admit I false started once or twice in my attempt to be quick off the blocks. But the highlight of the day was the 12.98 on my 25 breast. I haven't gone under 13 seconds in a dive 25 in any other time except for the week of taper, so this was great! I still have work to do in terms of keeping my legs together on the start, but everything else felt like it was working in harmony.
As for that 50 free ... I was just about to finish my warmdown, when I was challenged to a 50 free match race with teammates Gordon Beh and Jose Ponce. I had already "turned off" my brain in terms of fast swimming, but I rarely turn down such a challenge. I stepped up not sure how fast I could go against two freestylers, but I managed to win by a second. Through the race, I kept picturing how sprint freestylers such as Roland Schoeman and Nathan Adrian can swim so freaking fast with seemingly so little effort. I was nowhere close to looking like they do, or swimming anywhere near their speed, but it was fun to do. And since I'm racing the 100 free at the Masters nationals next month (as well as participating in a freestyle relay or two), I needed to check in on my sprint freestyle prowess. Lots of work to be done there.
At the gym:
Eight minutes elliptical machine
Five minutes shoulder warm up
Sitting bench press (10@160, 8@180, 6@195)
Sitting leg press (12@180, 10@210, 8@230)
Sitting row (12@130, 10@150, 8@170)
Ten minutes abdominals and stretching
In the gym, it was a simple case of not overdoing it, but working on keeping up my strength in these final two weeks of heavy dryland. As usual, I wanted to go home, but not to rest. This morning, while in my sleepy haze, I was mixing my usual P2Life post-workout drink, and didn't notice that the cap was loose. I sprayed vanilla milk all over the place, and I have to clean it up when I get home. It's going to take quite a while to do, and I should have done it this morning, but I would have been very late for workout.
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
24 days to Olympic Trials
1200 warmup
400 kick - 50 free/50 dolphin on back
Five rounds:
1 minute vertical kick breast with 5 kg weight
1 minute rest
One minute break
Five rounds:
30 seconds vertical kick breast with 5 kg weight
30 seconds rest
8x50 easy :15 rest
Three rounds:
15 fast breast from dive/25 easy/15 fast breast on 1:30
25 free at 100 pace/25 easy on 1:30
50 easy
25 breast fast from dive (12.98)
100 easy
50 free fast from dive (25.8)
150 easy
Total: 2,700 meters (not including vertical kicking) (75 minutes)
It's been a while since I've done vertical kicking, but I don't recall that set being so difficult! My quads were burning at the end of each minute-long repeat, and all I wanted to do at the end of each (or at least, all I felt I had the energy to do) was sink to the bottom of the pool. Since I needed to breathe, I made myself reach for the wall and shake out the lactate in my legs, which was impossible to do in only one minute.
Yesterday, I had some bodywork done, and I was pretty sore this morning from it. Tod Miller really did a number on a lot of my muscle groups, including my quads, groin and upper back. Sometimes the work he does makes me sore the day after, but then things start to feel better.
I was pleased that my legs were able to recover to a large degree after the vertical kicking set. I wasn't sure how they would respond on the final set, but my starts were pretty good. I was working on having good reaction time, and I admit I false started once or twice in my attempt to be quick off the blocks. But the highlight of the day was the 12.98 on my 25 breast. I haven't gone under 13 seconds in a dive 25 in any other time except for the week of taper, so this was great! I still have work to do in terms of keeping my legs together on the start, but everything else felt like it was working in harmony.
As for that 50 free ... I was just about to finish my warmdown, when I was challenged to a 50 free match race with teammates Gordon Beh and Jose Ponce. I had already "turned off" my brain in terms of fast swimming, but I rarely turn down such a challenge. I stepped up not sure how fast I could go against two freestylers, but I managed to win by a second. Through the race, I kept picturing how sprint freestylers such as Roland Schoeman and Nathan Adrian can swim so freaking fast with seemingly so little effort. I was nowhere close to looking like they do, or swimming anywhere near their speed, but it was fun to do. And since I'm racing the 100 free at the Masters nationals next month (as well as participating in a freestyle relay or two), I needed to check in on my sprint freestyle prowess. Lots of work to be done there.
At the gym:
Eight minutes elliptical machine
Five minutes shoulder warm up
Sitting bench press (10@160, 8@180, 6@195)
Sitting leg press (12@180, 10@210, 8@230)
Sitting row (12@130, 10@150, 8@170)
Ten minutes abdominals and stretching
In the gym, it was a simple case of not overdoing it, but working on keeping up my strength in these final two weeks of heavy dryland. As usual, I wanted to go home, but not to rest. This morning, while in my sleepy haze, I was mixing my usual P2Life post-workout drink, and didn't notice that the cap was loose. I sprayed vanilla milk all over the place, and I have to clean it up when I get home. It's going to take quite a while to do, and I should have done it this morning, but I would have been very late for workout.
Subscribe to:
Posts (Atom)