Almost bagged today's workout to stay home and do the new stair machine. But ended up sticking to the plan and got there just before 7 am. Did 4200 yards free straight without stopping. Bilateral breathing the whole time.
4200 Yards total in 1:01:48
Wednesday, April 29, 2009
Tuesday, April 28, 2009
That's more like it
1000 - 1000 Warmup bilateral free
1000 - 2 x 500's kick with fins
1000 - 5 x 200's pull with ankle band on 3:00
500 - 5 x 100's free on 1:30
200 - 200 IM
150 - Drill
100 free sprint (1:04)
50 Breast
4000 yards total
1000 - 2 x 500's kick with fins
1000 - 5 x 200's pull with ankle band on 3:00
500 - 5 x 100's free on 1:30
200 - 200 IM
150 - Drill
100 free sprint (1:04)
50 Breast
4000 yards total
Monday, April 27, 2009
Back in the water again
Last week I didn't get to swim even once! It was painful. But I did a fair bit of running so that should make up for it aerobically. I was short on time this morning so I didn't get more than 4000 like I wanted, but I did get the 3600 yard minimum:
1000 - 1000 Warmup bilateral free
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 10 x 100's pull with ankle band on 1:30, odd bilateral, even left
600 - 2 x 200 IM's, 200 Free
3600 Yards total
1000 - 1000 Warmup bilateral free
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 10 x 100's pull with ankle band on 1:30, odd bilateral, even left
600 - 2 x 200 IM's, 200 Free
3600 Yards total
Friday, April 17, 2009
Last swim before Boston
Well Cathi and I leave for Boston tomorrow morning and I wanted to get in one more swim so I could get at least 5 workouts in this week.
1000 - 1000 Free bilateral
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 10 x 100's free bilateral on 1:30
600 - 2 x 200 IM's, 200 kick
3600 yards total
1000 - 1000 Free bilateral
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 10 x 100's free bilateral on 1:30
600 - 2 x 200 IM's, 200 kick
3600 yards total
Thursday, April 16, 2009
Swimming while Austin practices TT serves
Today Austin got a certificate for training with Glenn twice a month for the next year. That's $720 birthday present! I'll tell you Cathi sure likes to support that kid, which is good. So last night we went to Glenn's and Austin got some training. We went early enough to leave for me to swim. When we got to the pool, the TT Table was setup so Austin practiced his serves while I swam laps:
1000 - 1000 Warmup bilateral free
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 2 x 500's kicking with fins
500 - 500 bilateral breathing
3500 yards
1000 - 1000 Warmup bilateral free
1000 - 5 x 200's pull with ankle band on 3:00
1000 - 2 x 500's kicking with fins
500 - 500 bilateral breathing
3500 yards
Wednesday, April 15, 2009
Swimming with a little energy giving rage
I'll tell ya. When I don't get my workout in, I get hot tempered. I think I feel guilty for not getting at the minimum 1 hour per day and then I turn that around and get impatient with the kids. It also doesn't help to explain some sincere goal to your spouse and she isn't listening. Not that I'm a saint. I catch myself many times hearing Cathi in the room trying to tell me something and I'm like "Uh Huh. Yeah" without even comprehending a word she just said. Not that I couldn't hear, but that I was thinking and busy with something else. So I'm guilty of that as well.
Anyhow when 8:30 came I was very eager to go get in some serious laps. I got there 10 minutes early and they haven't even started putting the ropes in. There were only two guards and they were flirting and taking their sweet time. By 9:00 they just starting unrolling the lines into the water. At this rate it would be 9:15 by the time they finished. There are a few guards that are pretty anal about not letting anybody in the water until the lines are done so I went up to the two young guards and said, "Can I help pull these over". They eagerly accepted my help which was good cause I could get in before everybody else, get some laps in pulling the lines over to the other side at the same time and then pick a lane without asking somebody else to share it.
So there were 6 lanes of ropes I pulled over counting for 300 yards worth of swimming. On half of them I put the end between my knees like a pool bouy and swam freestyle to the other side. The other half I did side stroke. Then when I finished I started my plan of just swimming 4000 yards straight.
3600 - 3600 yards bilateral freestyle
But as you can see I didn't get in my 4000. By the time I finished getting the lines in and started it must have been later than I thought. I've done 4000 in one hour before. Anyhow I was a little ticked that I didn't get my goal, but 300 yards of pulling a big fat lane line to the other side has to count for something I guess.
By the time I got home I was breathing much deeper and grateful for the workout. The boys had finished with the large task I gave them before I left so that made me happy and I'm now going to be happy.
Anyhow when 8:30 came I was very eager to go get in some serious laps. I got there 10 minutes early and they haven't even started putting the ropes in. There were only two guards and they were flirting and taking their sweet time. By 9:00 they just starting unrolling the lines into the water. At this rate it would be 9:15 by the time they finished. There are a few guards that are pretty anal about not letting anybody in the water until the lines are done so I went up to the two young guards and said, "Can I help pull these over". They eagerly accepted my help which was good cause I could get in before everybody else, get some laps in pulling the lines over to the other side at the same time and then pick a lane without asking somebody else to share it.
So there were 6 lanes of ropes I pulled over counting for 300 yards worth of swimming. On half of them I put the end between my knees like a pool bouy and swam freestyle to the other side. The other half I did side stroke. Then when I finished I started my plan of just swimming 4000 yards straight.
3600 - 3600 yards bilateral freestyle
But as you can see I didn't get in my 4000. By the time I finished getting the lines in and started it must have been later than I thought. I've done 4000 in one hour before. Anyhow I was a little ticked that I didn't get my goal, but 300 yards of pulling a big fat lane line to the other side has to count for something I guess.
By the time I got home I was breathing much deeper and grateful for the workout. The boys had finished with the large task I gave them before I left so that made me happy and I'm now going to be happy.
Slept in
I slept past the alarm this morning and didn't get out of bed till 7:00am. I will swim this evening at LSnS, which I will post. But the reason for this post is my excitement over a new discovery of a website and a book I just purchased today.
Marcia Cleveland swam the English Channel and wrote a book about it and also has an extensive website with resources and tips that are a treasure chest of information. The site is www.doversolo.com.
The USMS newsletter included an open water section which she wrote. It stressed the importance of bilateral breathing which again supports my decision this last month to forego forever the reliance on my right side. I'm pleased with the transition I've taken this past month with bilateral breathing. It's almost natural now to breath on the left side. I just need to get more used to the every third stroke for long distances. Now if I can just convince LSnS to take out the lane lines, turn on the waves, throw in a few hundred fish and several hundred pounds of salt, and lower the temp about 25 degrees then I'd have something that would give me a little more realism.
Instead I'll have to try the Great Salt Lake once it warms up a bit. I know getting used to cold water swimming is something I'll have to do, but not now. I'm not about to swim out there when it just snowed today downtown. That water is probably in the high 40's.
My ankle band came yesterday which should help me get more arms out of my pulling sets. Definitely going to swim tonight. Although tomorrow is Austin's Birthday and I won't be swimming tomorrow. Chant "People are more important than one day's training."
Marcia Cleveland swam the English Channel and wrote a book about it and also has an extensive website with resources and tips that are a treasure chest of information. The site is www.doversolo.com.
The USMS newsletter included an open water section which she wrote. It stressed the importance of bilateral breathing which again supports my decision this last month to forego forever the reliance on my right side. I'm pleased with the transition I've taken this past month with bilateral breathing. It's almost natural now to breath on the left side. I just need to get more used to the every third stroke for long distances. Now if I can just convince LSnS to take out the lane lines, turn on the waves, throw in a few hundred fish and several hundred pounds of salt, and lower the temp about 25 degrees then I'd have something that would give me a little more realism.
Instead I'll have to try the Great Salt Lake once it warms up a bit. I know getting used to cold water swimming is something I'll have to do, but not now. I'm not about to swim out there when it just snowed today downtown. That water is probably in the high 40's.
My ankle band came yesterday which should help me get more arms out of my pulling sets. Definitely going to swim tonight. Although tomorrow is Austin's Birthday and I won't be swimming tomorrow. Chant "People are more important than one day's training."
Tuesday, April 14, 2009
Feeling great!
My eating behaviors are getting very good and it's really paying off (along with all the exercise I'm doing). I'm back down under 190. So I'm getting close to my all time low and plan on getting my goal of 175 by June. Today's workout was great.
1000 - 1000 Free (odd 25 left breathing, even right)
1000 - 2 x 500's kicking
2000 - 10 x 200's Pull on 3:00 (bilateral, left only, right only)
50 Breast
4050 Yards total
1000 - 1000 Free (odd 25 left breathing, even right)
1000 - 2 x 500's kicking
2000 - 10 x 200's Pull on 3:00 (bilateral, left only, right only)
50 Breast
4050 Yards total
Monday, April 13, 2009
Shawn Whetton lookalike
There's a guy I've noticed who is there at the pool almost every morning who looks similar to Shawn Whetton (A guy in my neighborhood). I ended up sharing a lane with him since every lane was taken.
1000 - 1000 Free (odd 25 left breathing, even right)
1000 - 2 x 500's kicking
1000 - 5 x 200's Pull on 3:00 (odd left, even right)
1000 - 5 x 100's pull on 1:30, 5 x 100's no pulling free on 1:30
4000 Yards total
1000 - 1000 Free (odd 25 left breathing, even right)
1000 - 2 x 500's kicking
1000 - 5 x 200's Pull on 3:00 (odd left, even right)
1000 - 5 x 100's pull on 1:30, 5 x 100's no pulling free on 1:30
4000 Yards total
Saturday, April 11, 2009
New PR for Longest swim - 7 miles
Planned a long swim today since it's still cloudy outside and waiting for another nice Saturday to do a long bike ride or run. So here's what I did:
1000 - 1000 Warmup Free Bilateral Breathing on 15:00
100 Breast
1000 - 2 x 500's free 1st on left side breathing, 2nd right side on 8:00
100 Breast
1200 - 3 x 400's IM on 5:00
100 Breast
1200 - 4 x 300's (100 touch and pull, 100 bilateral, 100 left side breathing) on 5:00
100 Breast
1000 - 5 x 200's pull on 3:00 odd bilateral breathing, even left side
100 Breast
900 - 6 x 150's w/fins (50 fly kick, 50 kick on back, 50 Free) on 2:30
100 Breast
1000 - 10 x 100's Free pull on 1:30 odd - bilateral, even - left only
100 Breast
1200 - 16 x 75's cycle thru IM strokes on 1:30
100 Breast
1000 - 1000 free bilateral on 15:00
100 Breast
1000 - 2 x 500's kick with fins
100 Breast
500 - 10 x 50's Free (10 to 1 Hypoxic Breathing start at 1:00 and last 3 on 1:30)
100 Breast
300 Freezy Warmdown bilateral Breathing
12,400 Yards total @ 3:49 (7 miles)
I ate a couple fiber one bars after the 200 pulling set (@ mile 5). At that point I was famished so if I were to do it over again I need to have one bar every two miles rather than wait. I felt great after this workout and had I been granted more time from Cathi could have kept going and could have done probably 16,000 yards.
Also breathing on the left side is feeling so natural now. In fact I would say that it feels just as natural as breathing on the right side. Bilateral is getting better too. If I extend my stroke and slow down just a tad, that gets me in a rhythm that allows me to not feel lacking for air. Plus it probably makes me more efficient.
Based on the swimming to running ratio today's swim put me at about equivalent to doing a 30.75 mile run. Using my average mile time and using the ratio, that puts me at doing around a 3:16 marathon. Pretty cool.
Next Saturday I'll be flying to Boston with Cathi (for her Boston Marathon)so I won't be doing a long ride/swim. Just a long (not really) flight. My weight is almost down to my low from last year. I should be down to 190 sometime next week. My goal is to get down under 180 by June. Once I hit 175, then I'll be at my prime I think. Almost there.... wait for it!
1000 - 1000 Warmup Free Bilateral Breathing on 15:00
100 Breast
1000 - 2 x 500's free 1st on left side breathing, 2nd right side on 8:00
100 Breast
1200 - 3 x 400's IM on 5:00
100 Breast
1200 - 4 x 300's (100 touch and pull, 100 bilateral, 100 left side breathing) on 5:00
100 Breast
1000 - 5 x 200's pull on 3:00 odd bilateral breathing, even left side
100 Breast
900 - 6 x 150's w/fins (50 fly kick, 50 kick on back, 50 Free) on 2:30
100 Breast
1000 - 10 x 100's Free pull on 1:30 odd - bilateral, even - left only
100 Breast
1200 - 16 x 75's cycle thru IM strokes on 1:30
100 Breast
1000 - 1000 free bilateral on 15:00
100 Breast
1000 - 2 x 500's kick with fins
100 Breast
500 - 10 x 50's Free (10 to 1 Hypoxic Breathing start at 1:00 and last 3 on 1:30)
100 Breast
300 Freezy Warmdown bilateral Breathing
12,400 Yards total @ 3:49 (7 miles)
I ate a couple fiber one bars after the 200 pulling set (@ mile 5). At that point I was famished so if I were to do it over again I need to have one bar every two miles rather than wait. I felt great after this workout and had I been granted more time from Cathi could have kept going and could have done probably 16,000 yards.
Also breathing on the left side is feeling so natural now. In fact I would say that it feels just as natural as breathing on the right side. Bilateral is getting better too. If I extend my stroke and slow down just a tad, that gets me in a rhythm that allows me to not feel lacking for air. Plus it probably makes me more efficient.
Based on the swimming to running ratio today's swim put me at about equivalent to doing a 30.75 mile run. Using my average mile time and using the ratio, that puts me at doing around a 3:16 marathon. Pretty cool.
Next Saturday I'll be flying to Boston with Cathi (for her Boston Marathon)so I won't be doing a long ride/swim. Just a long (not really) flight. My weight is almost down to my low from last year. I should be down to 190 sometime next week. My goal is to get down under 180 by June. Once I hit 175, then I'll be at my prime I think. Almost there.... wait for it!
Friday, April 10, 2009
Comparing Swimming to Running
When I was in High School and swimming competitively there, my brother Russell at the same time was competing in Track and Field. When we would compare times from our respective meets I made an interesting observation. My swimming times which in my Junior year were relatively respectable, were very close to his times in running when the distance was multiplied by 4. Except he was running in Meters and I was swimming in yards.
So 1 yard swimming = 4 Meters Running
If using the same unit of measure that is about 1:4.37
For example my 25 yard free sprint was comparable to my brother's 100 Meter sprint.
So one of my goals was to get my 200 Free time under my brother's 800 M time. That was the only way we could compete since I couldn't run and he couldn't swim.
So 1 yard swimming = 4 Meters Running
If using the same unit of measure that is about 1:4.37
For example my 25 yard free sprint was comparable to my brother's 100 Meter sprint.
So one of my goals was to get my 200 Free time under my brother's 800 M time. That was the only way we could compete since I couldn't run and he couldn't swim.
Thursday, April 9, 2009
Half a workout
Today I took Austin with me to work which meant he had to go with me to the pool. I was feeling a little lazy today and I wanted to get in a full day at work so I cut my plan in half with the expectation that this Saturday I'm going to go for 12,400 yards (7 miles).
Here's what I did today:
500 - 500 kick with fins
500 - 500 Free Bilateral Breathing
1000 - 10 x 100's free pull (all under 1:14) on 1:30 - odd left breathing, even - right
50 Breast EZ
2050 Yards total
Here's what I did today:
500 - 500 kick with fins
500 - 500 Free Bilateral Breathing
1000 - 10 x 100's free pull (all under 1:14) on 1:30 - odd left breathing, even - right
50 Breast EZ
2050 Yards total
Tuesday, April 7, 2009
Making up for tomorrow
Tomorrow is Jonas' Birthday. Instead of going swimming real early. I'm going to wake him up and give him a couple presents:
I'll have him play the game to see if it can figure out what we're going to have for breakfast (Pancakes at IHOP). Then after we order and we're waiting I'll have him open the book and read it to me. That was my favorite book when I was his age. He's getting to be quite the good reader.
Anyhow so I swam tonight instead of tomorrow morning so I got two workouts in today. Only thing is I'm limited to one hour when I swim at night so I ended up working on distance:
3000 - 3 x 1000's free - 1st bilateral, 2nd left only, 3rd right only
600 - Bilateral Free - nice and long strokes and slower
Problem with my bilateral is that I don't feel like I'm getting enough air. I'm exhaling all my air so it isn't that I'm keeping much CO2 in. It's just that I'm so used to breathing every stroke that I think I need that air at a faster rate. I'm fine when I breath just on the left or right, but that extra half stroke is giving me the same amount of air with 50% more work. So I'm going to have to get used to that.
- 20 Questions electronic game
- The Monster at the end of this book
I'll have him play the game to see if it can figure out what we're going to have for breakfast (Pancakes at IHOP). Then after we order and we're waiting I'll have him open the book and read it to me. That was my favorite book when I was his age. He's getting to be quite the good reader.
Anyhow so I swam tonight instead of tomorrow morning so I got two workouts in today. Only thing is I'm limited to one hour when I swim at night so I ended up working on distance:
3000 - 3 x 1000's free - 1st bilateral, 2nd left only, 3rd right only
600 - Bilateral Free - nice and long strokes and slower
Problem with my bilateral is that I don't feel like I'm getting enough air. I'm exhaling all my air so it isn't that I'm keeping much CO2 in. It's just that I'm so used to breathing every stroke that I think I need that air at a faster rate. I'm fine when I breath just on the left or right, but that extra half stroke is giving me the same amount of air with 50% more work. So I'm going to have to get used to that.
Bubbles
1000 - 1000 Warmup bilateral breathing the whole time.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
2000 - 4 x 5 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
100 Breast
100 Freezy
4200 Yards total
Had to get out after the kicking set to use the bathroom. Much needed.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
2000 - 4 x 5 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
100 Breast
100 Freezy
4200 Yards total
Had to get out after the kicking set to use the bathroom. Much needed.
Monday, April 6, 2009
Near collision
1000 - 1000 Warmup bilateral breathing the whole time.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
400 - 2 x 200 IM's
100 - 100 Breast
500 Free Bilateral Breathing
100 Breast
100 Free Sprint (1:01)
4200 Yards total
A guy got in my lane and started circle swimming. I happened to notice coming back so it wasn't a big deal, but as I got close behind him I started passing on the left, but he was kind of close to the wall so he pushed off on the right and almost hit me head on. Luckily I was far to the left so I was able to get out of the way. After that we started swimming side by side.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
400 - 2 x 200 IM's
100 - 100 Breast
500 Free Bilateral Breathing
100 Breast
100 Free Sprint (1:01)
4200 Yards total
A guy got in my lane and started circle swimming. I happened to notice coming back so it wasn't a big deal, but as I got close behind him I started passing on the left, but he was kind of close to the wall so he pushed off on the right and almost hit me head on. Luckily I was far to the left so I was able to get out of the way. After that we started swimming side by side.
Thursday, April 2, 2009
Checking for lopsidedness
I got to the pool late cause I had to help Cathi straighten her hair. Yes, I'm practically a hair stylist. I could put that on my resume. The price I pay to have a foxy woman with beautiful auburn hair.
When I breathe on the left now it feels almost natural. Not quite as natural as the right side, but it isn't a struggle to do. I did the first 1000 yards all on the left again and it wasn't bad:
1000 - 1000 Free left side breathing only
900 - kick with fins (100's fly, free, again on back, 100 EZ)
500 - 5 x 100's pull - odd breathe left side only, even bilateral
2400 yards total - About half of what I wanted, but I was also playing with this new camera I got which included a waterproof case. Here's some cool video with a portion of my kicking set and pulling set:
The pulling set where I was breathing on the left didn't look too bad.
When I breathe on the left now it feels almost natural. Not quite as natural as the right side, but it isn't a struggle to do. I did the first 1000 yards all on the left again and it wasn't bad:
1000 - 1000 Free left side breathing only
900 - kick with fins (100's fly, free, again on back, 100 EZ)
500 - 5 x 100's pull - odd breathe left side only, even bilateral
2400 yards total - About half of what I wanted, but I was also playing with this new camera I got which included a waterproof case. Here's some cool video with a portion of my kicking set and pulling set:
 |
| From Swimming |
The pulling set where I was breathing on the left didn't look too bad.
Remembering to reach
After watching the videos on Total Immersion I do remember seeing a couple of these videos and annoyed at how people are so in love with the overly controlled exaggerated glide of the freestyle swimming demo. C'mon people. The glide is overly exaggerated. They guy in the video is intentionally trying to look effortless to get your naive little asses to buy the video thinking that it will make your stroke effortless. It will, but it'll be slow.
I agree that stretching is good, but not holding the hand forward in a glide. Once your hand enters the water it extends a little more, but as soon as it extends it immediately starts a pull. It looks like the guy in the video is doing a touch and pull drill. The video of other famous swimmers is when they are doing a touch and pull drill. Anyhow today I did focus more on extending my reach though.
1000 - 1000 Warmup bilateral breathing the whole time.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
1000 - 1000 free left side breathing only!
100 Breast
100 Free fast (1:04)
4200 Yards total
I agree that stretching is good, but not holding the hand forward in a glide. Once your hand enters the water it extends a little more, but as soon as it extends it immediately starts a pull. It looks like the guy in the video is doing a touch and pull drill. The video of other famous swimmers is when they are doing a touch and pull drill. Anyhow today I did focus more on extending my reach though.
1000 - 1000 Warmup bilateral breathing the whole time.
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) All with fins
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
1000 - 1000 free left side breathing only!
100 Breast
100 Free fast (1:04)
4200 Yards total
Wednesday, April 1, 2009
Barely worth it
Went to Walmart to get some Vaseline for this afternoon's run and ended up spending too much time there. I also got some fruit for today. I got to the pool at 7:15. I need to get there before 7am or I'm gonna be late for the stand up meeting at work. So I ended up doing a "half assed" workout:
1000 - 1000 Free left side breathing only (Man it is still really awkward!) I feel like I'm rolling a little too much. So I'm mindful of that, but it doesn't feel as smooth as when I breath on the right
200 Free - bilateral breathing
800 - 2 x (Kicking w/fins - 100 fly, free, fly on back, free on back)
2000 Yards total
Will swim twice tomorrow since I can't swim on Friday/Saturday. Will be driving ALL DAY LONG to get to/from Seattle Area for Cathi's Marathon. Must be true love.
1000 - 1000 Free left side breathing only (Man it is still really awkward!) I feel like I'm rolling a little too much. So I'm mindful of that, but it doesn't feel as smooth as when I breath on the right
200 Free - bilateral breathing
800 - 2 x (Kicking w/fins - 100 fly, free, fly on back, free on back)
2000 Yards total
Will swim twice tomorrow since I can't swim on Friday/Saturday. Will be driving ALL DAY LONG to get to/from Seattle Area for Cathi's Marathon. Must be true love.
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