Date: Wednesday, February 29, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Short Course Yards
117 days to Olympic Trials
300 warmup
8x50 on 1:00 drill choice
3x(4x100 on 1:45)
1. fast turns
2. 15 breakout/35 easy
3. 25 fast with turn
4. aerobic choice
Rounds 1 and 3 back, round 2 free
150 -- 25 drill/25 free with one breath
4x25 no breath on :30
4x25 back fast on :30 (avg. 13.5)
100 easy on 2:30
2x50 back fast on 1:00 (26.8, 27.1)
100 easy on 2:30
4x25 free on :30 (avg. 12.5)
100 easy on 2:30
2x50 free fast on 1:00 (25.0, 25.0)
100 easy on 2:30
3x50 :15 rest -- 25 scull/25 swim
50 back fast (26.0)
150 easy (with stretching)
Total: 3,300 yards (75 minutes)
I was happy with the times on my fast swims today, but my strokes did not feel very strong. It felt like I was not exerting as much force on the water as I should on all-out swims, even though the times are as fast or faster than usual. I know I've been pushing my body to the limit and it's not always going to respond the way I want, but I had expected to be able to have a quicker tempo on backstroke and more propulsion on freestyle.
I had an entire lane to myself today! I arrived to the pool a little late, and when I walked toward my usual lane, there were already four people in it. I won't swim in the lane next to the wall (a lane I dub "the whirlpool") unless I have to, and my other alternate lane looked crowded as well. I went to the other half of the pool and did the entire workout as written, with the exception of the first 700 yards. The sets seemed to be constructed well, and I had no issue with the rest intervals in terms of adequate recovery.
Why didn't I do any breaststroke today? If you look at yesterday's workout, you'll see that I did more than enough breaststroke today, and will do an insane amount tomorrow when I swim with the kids on breaststroke day. I needed a break from breaststroke, and I didn't miss it at all. I've been neglecting my other strokes in the past two weeks, and I should not forget that I am racing in the 100 back and 200 IM (as well as a few relays) at the sectional meet. I want to do very well in those events, too!
Tonight's dryland session with JR Rosania was the toughest yet, but apparently will be the hardest workout I do with him as we begin the final phase of dryland training. Today I did more repetitions on some exercises, and more sets than ever before. I wasn't sure I'd be able to walk out of the building at the end of the workout, but the sheer thrill of finishing was able to override any pain I was feeling. My lower back was in knots, since I had to do more repetitions of the dreaded leg extensions exercise. After that, I felt like this would have been less painful!
JR did give me some words of encouragement as I was preparing to leave today. He reminded me that I have come a long way since I started working with him about five months ago. Many of the exercises I do with relative ease now were quite strenuous back then. I do feel happy about that, and I'm glad JR gave me that note of confidence as I was leaving. Otherwise, I might have wondered if I wanted to come back for more next week!
Even though I am resting in the pool in the days leading up to sectionals next week, I might not cut back on dryland. I don't want that part to be difficult when I return. Maybe we'll cut back a teeny bit, though, if I can convince JR to do so.
Wednesday, February 29, 2012
Tuesday, February 28, 2012
I See the Light
Date: Tuesday, February 28, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
118 days to Olympic Trials
300 warmup
24x50 on :50
1-4 kick/swim
5-8 drill/swim
9-12 swim
300 breast pull
8x75 on 1:20 descend to 200 IM effort on 7 and 8
odd: 50 breast/25 free
even: 25 breast/50 free
12x25 on :30
odd: fly with flutter kick
even: breast with flutter kick
6x50 breast on 1:10, 2 easy 1 fast
(29.3, 28.8)
50 easy
200 breast kick no board
4x25 on :40 breast fast
12.0 (from dive), 14.0, 13.8, 14.1 = 53.90
150 easy (with stretching)
Total: 3,500 yards (80 minutes)
I was not expecting so much breaststroke today! Since the Masters group at Phoenix Swim Club is not comprised of a large number of breaststroke specialists, the workout surprised me.One of my teammates said to me on the way to the locker room: "I bet you really enjoyed that workout!" I did to a degree, but not completely. I don't like training breaststroke. It's a very tiring stroke, and I tend to fatigue quicker in workout with breaststroke than any other stroke, though that may depend on the effort and distance.
Tuesday is always stroke day, but when there is not an IM focus, we tend to work on all the strokes, not just one. Mark gave us the choice of strokes to do on the 6x50, and I figured since I was already doing so much breaststroke, I should just do the set breaststroke! The effort wasn't 100 percent -- maybe 96. I hadn't really prepped for fast swimming, but after that set, I was definitely ready for the broken 100.
Obviously, doing a set on a 40-second interval does not make it a lactate swim, so you should take that 53.90 with that in mind. If the interval had been :25 or :30, I might have been more fatigued at the end, and the swim would have been more indicative of what I experience in a race. No matter. It was a chance to work on the stroke and attempt to evenly split each of the last three 25s. I think I did that well.
Though it was cloudy and windy this morning, I did notice that the sun is starting to rise earlier, and in a few weeks, we'll have sunlight during our morning workouts! It definitely helps the mood, especially since we've been swimming in darkness for the past three months.
I still can't believe that we're four months from Olympic Trials. Where has the time gone?
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
118 days to Olympic Trials
300 warmup
24x50 on :50
1-4 kick/swim
5-8 drill/swim
9-12 swim
300 breast pull
8x75 on 1:20 descend to 200 IM effort on 7 and 8
odd: 50 breast/25 free
even: 25 breast/50 free
12x25 on :30
odd: fly with flutter kick
even: breast with flutter kick
6x50 breast on 1:10, 2 easy 1 fast
(29.3, 28.8)
50 easy
200 breast kick no board
4x25 on :40 breast fast
12.0 (from dive), 14.0, 13.8, 14.1 = 53.90
150 easy (with stretching)
Total: 3,500 yards (80 minutes)
I was not expecting so much breaststroke today! Since the Masters group at Phoenix Swim Club is not comprised of a large number of breaststroke specialists, the workout surprised me.One of my teammates said to me on the way to the locker room: "I bet you really enjoyed that workout!" I did to a degree, but not completely. I don't like training breaststroke. It's a very tiring stroke, and I tend to fatigue quicker in workout with breaststroke than any other stroke, though that may depend on the effort and distance.
Tuesday is always stroke day, but when there is not an IM focus, we tend to work on all the strokes, not just one. Mark gave us the choice of strokes to do on the 6x50, and I figured since I was already doing so much breaststroke, I should just do the set breaststroke! The effort wasn't 100 percent -- maybe 96. I hadn't really prepped for fast swimming, but after that set, I was definitely ready for the broken 100.
Obviously, doing a set on a 40-second interval does not make it a lactate swim, so you should take that 53.90 with that in mind. If the interval had been :25 or :30, I might have been more fatigued at the end, and the swim would have been more indicative of what I experience in a race. No matter. It was a chance to work on the stroke and attempt to evenly split each of the last three 25s. I think I did that well.
Though it was cloudy and windy this morning, I did notice that the sun is starting to rise earlier, and in a few weeks, we'll have sunlight during our morning workouts! It definitely helps the mood, especially since we've been swimming in darkness for the past three months.
I still can't believe that we're four months from Olympic Trials. Where has the time gone?
Monday, February 27, 2012
Almost There
Date: Sunday, February 26, 2012
Time: 11:20 a.m.
Location: Tucson, AZ
Short Course Yards
120 days to Olympic Trials
300 warmup
Three rounds:
300 free with snorkel on 4:15
200 breast kick on 4:00
100 IM drill on 1:30
8x15 breakouts on :45
100 easy
Four rounds on 6:00:
25 breast swim against Power Tower
25 back swim with Power Tower
25 underwater dolphin kick with short fins
25 breast swim fast
100 easy
100 easy
100 IM fast from push (56-mid)
300 easy (with stretching)
Total: 3,600 yards (80 minutes)
Sorry I forgot to post this workout yesterday, but the Academy Awards pretty much ruled over my day, making me forget few things I needed to do once the show started.
In any case, Sunday's workout was pretty tough, though my body handled it better than I expected. The only real tough part of the main set was the underwater kick. The only rest I got within each round was the time it took to unhook the belt that connected me to the Power Tower and put on the fins, and then the time it took to take off those fins for the last 25. All told, maybe 30 seconds rest in each round.
The big technique aspect I worked on during the main set was finishing my kick correctly, even as the lactate started to build in my legs. If I can swim technically correct when tired now, it makes it easier to swim correctly when tired at taper time.
We've reached a crucial point in the countdown to Olympic Trials. We're exactly four months from the 100 breaststroke, and I'm starting to see how close we are to the meet. I'm also about a week and a half away from the sectional meet, and I'm feeling quite confident about how fast I'll swim. Mind you, I'm only going to rest at most three days, which is not even half the time I would rest for a full taper. It'll make me fresh enough to race well, but not rested enough to make it difficult to get right back to work after the meet. Sectionals is going to be the last test for me before Trials. I might swim one or two more local meets before Trials, but sectionals will provide an optimal racing experience (i.e. more people at a rested state) than the local meets and also will be held at the King County Aquatic Center in Federal Way, Washington. I've had a lot of success at that pool. I qualified for the 1991 Pan-American Games team in that pool. I swam fast at the 2007 Masters nationals, breaking a fast record. I'm hooping the streak continues, but I won't step on the blocks and allow the "streak" to take control.
Today was a day off from exercise. I love these days. It gives me a little itch to get back in the pool tomorrow and allows me to have a recovery from Sunday's tough workout.
Time: 11:20 a.m.
Location: Tucson, AZ
Short Course Yards
120 days to Olympic Trials
300 warmup
Three rounds:
300 free with snorkel on 4:15
200 breast kick on 4:00
100 IM drill on 1:30
8x15 breakouts on :45
100 easy
Four rounds on 6:00:
25 breast swim against Power Tower
25 back swim with Power Tower
25 underwater dolphin kick with short fins
25 breast swim fast
100 easy
100 easy
100 IM fast from push (56-mid)
300 easy (with stretching)
Total: 3,600 yards (80 minutes)
Sorry I forgot to post this workout yesterday, but the Academy Awards pretty much ruled over my day, making me forget few things I needed to do once the show started.
In any case, Sunday's workout was pretty tough, though my body handled it better than I expected. The only real tough part of the main set was the underwater kick. The only rest I got within each round was the time it took to unhook the belt that connected me to the Power Tower and put on the fins, and then the time it took to take off those fins for the last 25. All told, maybe 30 seconds rest in each round.
The big technique aspect I worked on during the main set was finishing my kick correctly, even as the lactate started to build in my legs. If I can swim technically correct when tired now, it makes it easier to swim correctly when tired at taper time.
We've reached a crucial point in the countdown to Olympic Trials. We're exactly four months from the 100 breaststroke, and I'm starting to see how close we are to the meet. I'm also about a week and a half away from the sectional meet, and I'm feeling quite confident about how fast I'll swim. Mind you, I'm only going to rest at most three days, which is not even half the time I would rest for a full taper. It'll make me fresh enough to race well, but not rested enough to make it difficult to get right back to work after the meet. Sectionals is going to be the last test for me before Trials. I might swim one or two more local meets before Trials, but sectionals will provide an optimal racing experience (i.e. more people at a rested state) than the local meets and also will be held at the King County Aquatic Center in Federal Way, Washington. I've had a lot of success at that pool. I qualified for the 1991 Pan-American Games team in that pool. I swam fast at the 2007 Masters nationals, breaking a fast record. I'm hooping the streak continues, but I won't step on the blocks and allow the "streak" to take control.
Today was a day off from exercise. I love these days. It gives me a little itch to get back in the pool tomorrow and allows me to have a recovery from Sunday's tough workout.
Friday, February 24, 2012
Strong Enough
Date: Saturday, February 24, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
122 days to Olympic Trials
300 warmup
9x100 on 1:45, 25 kick/25 swim
12x75 on 1:30
odd: breaststroke -- 25 kick drill/25 double pullouts/25 kick on back
even: freestyle -- 25 kick drill/25 kick to 15 meters/25 kick on back
50 easy
6x25 dolphin kick underwater on :30
100 easy
4x(3x50 on 1:00) with short fins
Rounds 1 and 3: 25 underwater flutter kick/25 free swim, with number three in each round fast
Rounds 2 and 4: 25 back swim/25 dolphin kick on back, with number three in each round fast
100 easy
3x50 on 2:00 breast fast from push
(28.4, 28.6, 29.0)
200 easy
Total: 3,450 yards (80 minutes)
At the gym (4:45 p.m.)
20 minutes elliptical machine
Five minutes shoulder warmup
Ten minutes abdominals
Sitting bench press (12 @ 145, 8 @ 175, 6 @ 190)
Seated row (12 @ 130, 8 @ 160, 6 @ 180)
Ten minutes in hot tub
My legs felt like rubber after getting a very good massage from Tod Miller yesterday. I was very worried that my legs weren't going to handle a kicking workout today, which is one reason why I decided to not do the 6x200 on 3:00 kick that was written for the group. But, Mark Rankin had suggested that I was going to do a 15-minute vertical kicking set while holding a 10-pound weight at some point during the workout. I was afraid I would drown halfway through that, feeling that my legs would not be able to keep me afloat. Luckily, we did not do the vertical kicking, but I might be doing it next Friday.
I was very happy with my breaststroke today. My 50s at the end were promising. On the third 50, I was trying too hard to go faster, when I should have trusted my stroke more and not rushed through the pullouts. But I haven't gone under 29 since mid-January, so I feel better about the way things are going. I think this is the product of lifting heavier weights this week, and getting my muscles smoothed out last night. I'm starting to feel like a sprinter again, and not a moment too soon!
I really need the day off from exercise tomorrow. I need to recharge my batteries with plenty of napping and no thoughts of swimming!
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
122 days to Olympic Trials
300 warmup
9x100 on 1:45, 25 kick/25 swim
12x75 on 1:30
odd: breaststroke -- 25 kick drill/25 double pullouts/25 kick on back
even: freestyle -- 25 kick drill/25 kick to 15 meters/25 kick on back
50 easy
6x25 dolphin kick underwater on :30
100 easy
4x(3x50 on 1:00) with short fins
Rounds 1 and 3: 25 underwater flutter kick/25 free swim, with number three in each round fast
Rounds 2 and 4: 25 back swim/25 dolphin kick on back, with number three in each round fast
100 easy
3x50 on 2:00 breast fast from push
(28.4, 28.6, 29.0)
200 easy
Total: 3,450 yards (80 minutes)
At the gym (4:45 p.m.)
20 minutes elliptical machine
Five minutes shoulder warmup
Ten minutes abdominals
Sitting bench press (12 @ 145, 8 @ 175, 6 @ 190)
Seated row (12 @ 130, 8 @ 160, 6 @ 180)
Ten minutes in hot tub
My legs felt like rubber after getting a very good massage from Tod Miller yesterday. I was very worried that my legs weren't going to handle a kicking workout today, which is one reason why I decided to not do the 6x200 on 3:00 kick that was written for the group. But, Mark Rankin had suggested that I was going to do a 15-minute vertical kicking set while holding a 10-pound weight at some point during the workout. I was afraid I would drown halfway through that, feeling that my legs would not be able to keep me afloat. Luckily, we did not do the vertical kicking, but I might be doing it next Friday.
I was very happy with my breaststroke today. My 50s at the end were promising. On the third 50, I was trying too hard to go faster, when I should have trusted my stroke more and not rushed through the pullouts. But I haven't gone under 29 since mid-January, so I feel better about the way things are going. I think this is the product of lifting heavier weights this week, and getting my muscles smoothed out last night. I'm starting to feel like a sprinter again, and not a moment too soon!
I really need the day off from exercise tomorrow. I need to recharge my batteries with plenty of napping and no thoughts of swimming!
Thursday, February 23, 2012
Fly Like an Eagle
Date: Thursday, February 23, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Shot Course Yards
123 days to Olympic Trials
3x(3x100 on 1:40)
1. 75 swim/25 kick
2. back swim
3. reverse IM
9x100 free on 1:20
(averaged 1:07)
9x50 on 1:00
odd: four wall pushups at 25
even: Dive from both ends
8x25 breast on :45
odd: 15-meter breakout
even: double pullouts
200 breast kick, no board
8x25 no breath on :30
odd: fly
even: free
16x25 fly on :30
200 easy (with stretching)
Total: 3,400 yards (75 minutes)
Whew! That was a lot of butterfly today! But the key to making all those 25s was to find a comfortable rhythm and not overdo it on the first few 25s. As much as I wanted to, I did not race Alan Carter in the lane next to me. I wanted to make all 16 without breaking stroke. If I had held a faster pace, I would have broken down by number 10. I was happy to make them all, especially since my shoulders and lower back were sore from yesterday's workout with JR.
The water was about a degree cooler, so I was able to do those 100s free on 1:20. If it was the same temperature as yesterday, I might not have done all nine of them.
Today my strokes felt very good, especially my breaststroke. I felt like I was grabbing more water, and getting a faster recovery, which is one of the key elements I'm working on before sectionals.
And now, it's off to my monthly bodyworking session! I will need lots of total body work today. Between dryland and swimming, my body has been put through the ringer since I got back from Italy three weeks ago.
Time: 5:50 a.m.
Location: Phoenix, AZ
Shot Course Yards
123 days to Olympic Trials
3x(3x100 on 1:40)
1. 75 swim/25 kick
2. back swim
3. reverse IM
9x100 free on 1:20
(averaged 1:07)
9x50 on 1:00
odd: four wall pushups at 25
even: Dive from both ends
8x25 breast on :45
odd: 15-meter breakout
even: double pullouts
200 breast kick, no board
8x25 no breath on :30
odd: fly
even: free
16x25 fly on :30
200 easy (with stretching)
Total: 3,400 yards (75 minutes)
Whew! That was a lot of butterfly today! But the key to making all those 25s was to find a comfortable rhythm and not overdo it on the first few 25s. As much as I wanted to, I did not race Alan Carter in the lane next to me. I wanted to make all 16 without breaking stroke. If I had held a faster pace, I would have broken down by number 10. I was happy to make them all, especially since my shoulders and lower back were sore from yesterday's workout with JR.
The water was about a degree cooler, so I was able to do those 100s free on 1:20. If it was the same temperature as yesterday, I might not have done all nine of them.
Today my strokes felt very good, especially my breaststroke. I felt like I was grabbing more water, and getting a faster recovery, which is one of the key elements I'm working on before sectionals.
And now, it's off to my monthly bodyworking session! I will need lots of total body work today. Between dryland and swimming, my body has been put through the ringer since I got back from Italy three weeks ago.
Wednesday, February 22, 2012
Hit Me Baby (One More Time)
Date: February 22, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
124 days to Olympic Trials
300 warmup
6x100 on 1:40 various drills and kicks
7x(3x50) on :50
Odd rounds with small fins:
1. 25 underwater kick/37.5 easy
2. 25 aerobic/25 build from underwater dolphin kick
3. 25 breast pull fast/25 easy
Even rounds: descend 1-3 backstroke (descended to :30)
2x100 easy
Five rounds:
25 underwater kick with small fins/25 easy/25 underwater kick with small fins/75 easy on 3:00
100 easy on 2:00
50 breast on 1:00 (Pull with small fins on rounds 1, 2, 4, averaged :29; swim on rounds 3 and 5, averaged :29)
200 easy
Total: 3,850 yards (80 minutes)
Another hot day in the pool, punctuated by close to the same workout we did yesterday (and apparently, the same workout given on Monday). Coach Mark Rankin said the thermometer read 82 degrees. I think it was 82.99 degrees. Not much cooler than yesterday. It was quite difficult to sprint today, but I gave myself a few mental slaps and did it. It took a lot to do those underwater kicks. Every time I emerged for air, my lungs couldn't send the oxygen to the needed muscles fast enough, a product of swimming in warm water. Everyone else was doing fast 100s, and I knew I would be worthless doing that. In warm water, my sprinting limit is 50 yards/meters at a time, and it helped get my heart rate down.
At the end of each set, I sat on the edge of the pool, letting the cool air bring down my core body temperature. It really did help.
Tonight's workout with JR was one of the toughest I've done. The volume of exercises increased dramatically, from 32 sets to 42! JR told me at the beginning of the workout that I looked "fresher" than usual, meaning I was doing the exercises with more ease, and he was right about that ... until we got to the back raises and back extensions, two of my least-favorite exercises. JR increased the repetitions on those exercises from 15 to 20 and increased the number of sets from two to three. I thought my back would give out on me when I tried to walk after that, but I managed to make it look like I could handle it with no problem. I'm sure JR heard my grunts of agony during the exercises, though.
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
124 days to Olympic Trials
300 warmup
6x100 on 1:40 various drills and kicks
7x(3x50) on :50
Odd rounds with small fins:
1. 25 underwater kick/37.5 easy
2. 25 aerobic/25 build from underwater dolphin kick
3. 25 breast pull fast/25 easy
Even rounds: descend 1-3 backstroke (descended to :30)
2x100 easy
Five rounds:
25 underwater kick with small fins/25 easy/25 underwater kick with small fins/75 easy on 3:00
100 easy on 2:00
50 breast on 1:00 (Pull with small fins on rounds 1, 2, 4, averaged :29; swim on rounds 3 and 5, averaged :29)
200 easy
Total: 3,850 yards (80 minutes)
Another hot day in the pool, punctuated by close to the same workout we did yesterday (and apparently, the same workout given on Monday). Coach Mark Rankin said the thermometer read 82 degrees. I think it was 82.99 degrees. Not much cooler than yesterday. It was quite difficult to sprint today, but I gave myself a few mental slaps and did it. It took a lot to do those underwater kicks. Every time I emerged for air, my lungs couldn't send the oxygen to the needed muscles fast enough, a product of swimming in warm water. Everyone else was doing fast 100s, and I knew I would be worthless doing that. In warm water, my sprinting limit is 50 yards/meters at a time, and it helped get my heart rate down.
At the end of each set, I sat on the edge of the pool, letting the cool air bring down my core body temperature. It really did help.
Tonight's workout with JR was one of the toughest I've done. The volume of exercises increased dramatically, from 32 sets to 42! JR told me at the beginning of the workout that I looked "fresher" than usual, meaning I was doing the exercises with more ease, and he was right about that ... until we got to the back raises and back extensions, two of my least-favorite exercises. JR increased the repetitions on those exercises from 15 to 20 and increased the number of sets from two to three. I thought my back would give out on me when I tried to walk after that, but I managed to make it look like I could handle it with no problem. I'm sure JR heard my grunts of agony during the exercises, though.
Tuesday, February 21, 2012
Hot Blooded
Date: Tuesday, February 21, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
125 days to Olympic Trials
200 warmup
6x100 on 2:00
25 kick/25 drill no free
7x (3x50) on :55
1. fly/back
2. back/breast
3. breast/free
5x200 on 3:30
odd: 100 back/100 free
even: 200 back
Total: 2,850 meters (60 minutes)
The water was 83 degrees, the warmest it's been in many weeks. I couldn't take it. I got out halfway through the final set, which was supposed to be 10x200. After five, my mind was feeling like mush and my muscles were like taffy. I couldn't go any faster than 1:25 per 100, and when I tried, I felt dizzy.
I've been getting a lot of flak in the past few weeks for my comments about swimming in warm water. I know there are people out there who have no choice but to swim in these types of conditions, and you have my sympathy. I trained in a pool that was, on average, 84 degrees when I was in high school, so I know how horrible it is to swim in water that feels just a step below boiling.
I am not holding out hope that the water will be cooler tomorrow, despite the fact that it is pushing 75 degrees during the day here in Phoenix.
When I got back from Virginia on Sunday morning, I went to the gym for a workout. Since I did not post the workout, I am putting it here:
Five minutes shoulder warmup
Sitting bench press (12 @ 150, 8 @ 180, 6 @ 190)
Sitting lat pull (12 @ 140, 8 @ 180, 6 @ 190)
Sitting leg press (12 @ 180, 10 @ 230, 8 @ 250)
Leg adductors (12 @ 170, 10 @ 190, 8 @ 205)
3x20 box jumps
10 minutes abdominals and stretching
I am going to do two weeks of strength-building exercises in the gym, coupled with my once-weekly sessions with JR Rosania that will be working on muscle endurance. I want to get my muscles primed for racing at sectionals, and a two-week cycle of heavy lifting will get me there. I hope to hit the gym again on Friday and concentrate more on upper body than I did on Sunday.
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
125 days to Olympic Trials
200 warmup
6x100 on 2:00
25 kick/25 drill no free
7x (3x50) on :55
1. fly/back
2. back/breast
3. breast/free
5x200 on 3:30
odd: 100 back/100 free
even: 200 back
Total: 2,850 meters (60 minutes)
The water was 83 degrees, the warmest it's been in many weeks. I couldn't take it. I got out halfway through the final set, which was supposed to be 10x200. After five, my mind was feeling like mush and my muscles were like taffy. I couldn't go any faster than 1:25 per 100, and when I tried, I felt dizzy.
I've been getting a lot of flak in the past few weeks for my comments about swimming in warm water. I know there are people out there who have no choice but to swim in these types of conditions, and you have my sympathy. I trained in a pool that was, on average, 84 degrees when I was in high school, so I know how horrible it is to swim in water that feels just a step below boiling.
I am not holding out hope that the water will be cooler tomorrow, despite the fact that it is pushing 75 degrees during the day here in Phoenix.
When I got back from Virginia on Sunday morning, I went to the gym for a workout. Since I did not post the workout, I am putting it here:
Five minutes shoulder warmup
Sitting bench press (12 @ 150, 8 @ 180, 6 @ 190)
Sitting lat pull (12 @ 140, 8 @ 180, 6 @ 190)
Sitting leg press (12 @ 180, 10 @ 230, 8 @ 250)
Leg adductors (12 @ 170, 10 @ 190, 8 @ 205)
3x20 box jumps
10 minutes abdominals and stretching
I am going to do two weeks of strength-building exercises in the gym, coupled with my once-weekly sessions with JR Rosania that will be working on muscle endurance. I want to get my muscles primed for racing at sectionals, and a two-week cycle of heavy lifting will get me there. I hope to hit the gym again on Friday and concentrate more on upper body than I did on Sunday.
Saturday, February 18, 2012
Date: Saturday, February 18, 2012
Time: 12:30 p.m.
Location: Manassas, VA
Short Course Yards
128 days to Olympic Trials
400 warmup
4x(2x100 IM, :15 rest)
Round 1: 1 breath free/breast scull/back drill/fly kick
Round 2: free kick/1 breath breast/back scull/fly drill
Round 3: free drill/breast kick/underwater dolphin kick on back/fly scull
Round 4: free scull/breast drill/back kick/fly 1 breath
Four rounds, one each stroke:
2x(15 yds fast on :30/25 fast on :40/10 fast on :30)
2x50 aerobic choice strokeon 1:00
100 easy
Four rounds:
25 underwater kick or swim from a dive, straight into 12.5 fast swim
10-15 seconds rest
12.5 fast
20 seconds rest
25 underwater kick or swim
10 seconds rest
25 fast swim
100 easy
Rounds 1 and 3 breast, round 2 back, round 4 free
200 easy
Total: 3,100 yards (90 minutes)
Today's lactate set was a variation of what I did last Sunday, without using any equipment, which might have made it a little bit easier, but not easy! It's very difficult to kick or swim underwater on the third 25, when you're already struggling to catch your breath, and definitely not easy to swim a fast 25 after that! This will be very good for race endurance. I hope to be able to do a set like this long course before sectionals, though it's not very necessary.
The important thing about this workout was to do a good warmup -- at least 1,500 yards, and about a tenth of that needs to be short and fast. You can't go into the main set without limbering up your muscles.
I was happy with the set today. I don't think the goal is to do any of the underwater kicks/swims on a certain time, or do the fast 25 on a certain time. I didn't have a reliable pace clock at the pool today, so I couldn't have timed myself anyway. But the goal was to just swim hard under such intensity. And I think I did that well.
OK, time for a nap!
Time: 12:30 p.m.
Location: Manassas, VA
Short Course Yards
128 days to Olympic Trials
400 warmup
4x(2x100 IM, :15 rest)
Round 1: 1 breath free/breast scull/back drill/fly kick
Round 2: free kick/1 breath breast/back scull/fly drill
Round 3: free drill/breast kick/underwater dolphin kick on back/fly scull
Round 4: free scull/breast drill/back kick/fly 1 breath
Four rounds, one each stroke:
2x(15 yds fast on :30/25 fast on :40/10 fast on :30)
2x50 aerobic choice strokeon 1:00
100 easy
Four rounds:
25 underwater kick or swim from a dive, straight into 12.5 fast swim
10-15 seconds rest
12.5 fast
20 seconds rest
25 underwater kick or swim
10 seconds rest
25 fast swim
100 easy
Rounds 1 and 3 breast, round 2 back, round 4 free
200 easy
Total: 3,100 yards (90 minutes)
Today's lactate set was a variation of what I did last Sunday, without using any equipment, which might have made it a little bit easier, but not easy! It's very difficult to kick or swim underwater on the third 25, when you're already struggling to catch your breath, and definitely not easy to swim a fast 25 after that! This will be very good for race endurance. I hope to be able to do a set like this long course before sectionals, though it's not very necessary.
The important thing about this workout was to do a good warmup -- at least 1,500 yards, and about a tenth of that needs to be short and fast. You can't go into the main set without limbering up your muscles.
I was happy with the set today. I don't think the goal is to do any of the underwater kicks/swims on a certain time, or do the fast 25 on a certain time. I didn't have a reliable pace clock at the pool today, so I couldn't have timed myself anyway. But the goal was to just swim hard under such intensity. And I think I did that well.
OK, time for a nap!
Friday, February 17, 2012
Make Up Your Mind
Date: Friday, Feb. 17, 2012
Time: 11:50 a.m.
Location: Manassas, VA
Short Course Yards
129 days to Olympic Trials
300 warmup
200 IM -- 25 scull/25 kick
8x100 back, :15 rest
75 swim/25 kick with at least hands out of water
8x50 breast on 1:00 -- 25 pull (2 under, 1 above)/25 double pullouts
8x25 fly swim on :35
100 easy
4x100 free descend 1-4 on 1:30 (descended to :56)
:30 seconds rest
4x100 back descend 1-4 on 1:30 (descended to 1:00)
200 easy
Total: 3,000 yards (65 minutes)
I'm covering the Virginia Independent Schools Athletic Association's high school championships this weekend, and glad to get in a workout between prelims and finals. (By the way, I'm very impressed with what I've seen from these kids so far.)
I spent a lot of pre-workout time trying to figure out what to do. Should I do a kicking workout, which is what I would have done if I were in Phoenix? Should I do a sprint/lactate workout, as I do on Sundays? Should I just do a basic aerobic workout to get the kinks out?
I didn't make up my mind until I finished the first 500 yards. I was going to do some prep for an IM set at the end, but again, I couldn't decide if I wanted to descend some 100 IMs or break it up. So, what you see is what I decided to do. I was pretty happy with the descending 100s. I didn't expect to be much faster than that, since the interval didn't allow for much rest.
I'll do a lactate workout tomorrow. And the best thing is the water temperature: a wonderfully cool 80 degrees, though I could feel warm water coming out of the jets.
Time: 11:50 a.m.
Location: Manassas, VA
Short Course Yards
129 days to Olympic Trials
300 warmup
200 IM -- 25 scull/25 kick
8x100 back, :15 rest
75 swim/25 kick with at least hands out of water
8x50 breast on 1:00 -- 25 pull (2 under, 1 above)/25 double pullouts
8x25 fly swim on :35
100 easy
4x100 free descend 1-4 on 1:30 (descended to :56)
:30 seconds rest
4x100 back descend 1-4 on 1:30 (descended to 1:00)
200 easy
Total: 3,000 yards (65 minutes)
I'm covering the Virginia Independent Schools Athletic Association's high school championships this weekend, and glad to get in a workout between prelims and finals. (By the way, I'm very impressed with what I've seen from these kids so far.)
I spent a lot of pre-workout time trying to figure out what to do. Should I do a kicking workout, which is what I would have done if I were in Phoenix? Should I do a sprint/lactate workout, as I do on Sundays? Should I just do a basic aerobic workout to get the kinks out?
I didn't make up my mind until I finished the first 500 yards. I was going to do some prep for an IM set at the end, but again, I couldn't decide if I wanted to descend some 100 IMs or break it up. So, what you see is what I decided to do. I was pretty happy with the descending 100s. I didn't expect to be much faster than that, since the interval didn't allow for much rest.
I'll do a lactate workout tomorrow. And the best thing is the water temperature: a wonderfully cool 80 degrees, though I could feel warm water coming out of the jets.
Thursday, February 16, 2012
Freeze Frame
Date: Thursday, February 16, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Short Course Yards
130 days to Olympic Trials
4x200 on 3:00 every fourth 25 no free
6x50 on 1:00 – 25 kick/25 swim
200 scull
Four rounds:
2x125 free on 1:40
4x50 breast pull on 1:00 – 25 head up/25 regular (no pull buoy)
:40 rest between rounds
6x25 on :40 from middle of pool, underwater kick off wall
200 easy
Total: 3,450 yards
My legs didn’t feel very good this morning. I was happy we were doing breaststroke pull, because I don’t think my kick would have been very productive after yesterday’s workout. To be honest, I don’t think I properly took care of myself after the workout. I drank a lot of water during the workout, but I didn’t drink very much the rest of the evening. I think I drank a cup at most, when I should have had at least twice that much to help my body flush out the lactate and help with recovery. When I woke up this morning, my legs felt heavy, and the first 1,300 yards of the workout were used mostly to recover from yesterday.
I didn’t push the main set too much. I averaged 1:23 on the 125s and :37 on the 50s. For the most part I was working on my technique. During the warmup, Mark Rankin told me he noticed that my left arm was crossing over my body on freestyle, and had some underwater footage to back it up on a nifty underwater camera. He wasn’t the first to tell me that recently, but I thought I had fixed it. Apparently not! So I used the 125s as an opportunity to concentrate on my left arm. I lost my snorkel many months ago and had not made any effort to get a new one, but I think I should so I can see exactly what’s going on with the left arm.
Also, Mark filmed my breaststroke head-on, and I noticed at the end of the recovery, I was pointing my fingers down instead of straight ahead. I was even able to freeze the image and see the exact angle I was pointing my fingers. What this does is cause you to have to angle your hands back up closer to the surface for the next pull, and that’s wasted energy. This is something you don’t necessarily see in race footage filmed from the side, and I was grateful that Mark was able to show this to me. I worked on bringing my hands forward and keeping my fingers pointed toward the wall, and though it’s more work on my shoulders to keep the arms closer to the surface, I think it sets up the next pull better.
Today stressed the importance of getting your stroke filmed. You always think you are doing something right, but the camera does not lie! I took for granted all the opportunities I had to get underwater filming when I was part of the USA Swimming Resident Team in Colorado Springs in the late 1990s. The last time I was filmed was about this time last year, when I saw many mistakes with my start and turn, particularly that my head was not in the right position on the entry and on the push-off. I fixed it in time to do well at the Masters nationals, and later when I made my Olympic Trials qualification time. If you have the opportunity for someone to film your stroke, please do it. And if you have access to an underwater camera (like this one), which is what Mark used for filming me this morning, even better!
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