Tuesday Wednesday Thursday and Friday

Tuesday I swam with Sara, my training partner for the long course season.  Excellent choice, we know each other well.  I think she was one of the first swimmers I got to know over the years in Santa Rosa. 

 Tuesday

400 Swimming

100  butterfly kick/drill
100 fly

200 swimming

1000 other swimming, I forget what it was, but it was meaningful

100 fly for time 1:33

1900 meters

Wednesday

500+ swimming

2x200 free
build/ no time

2x100 1 arm fly

3x100 fly/free

250 swim

250 speed play

1800 yards

Thursday

longer than normal swimming
25  minutes,
1500 yards
needed to swim some yardage, even if just that
5x50 free/fly
ez to the end

1700 yards

Friday

500 swimming

2x100 1 arm fly
2x100 fly, little breathers at wall

250 swimming

6x50fly/free

150 swimming

1600 yards

Saturday I Do What Is Prescribed By The Coach

I checked, I am good with this, but I didn't get any feedback yet.  Don't expect any, because I am my own coach, and I give feedback right here. 
I sent Coach Chad an email describing exactly what I did, times etc.
Coach Dan Greaves observed, and gave me my time for 50 fly.

Saturday

Meet warm up,
400 meter swimming
8x50 drill/swim IM order  fly/not breast
4x100 buuild on 2:30
400 meter swim

rrest

50 fly
block start
34.00

250 swimming

rest

100 backstroke
1:32
200 swim down

2200 meters

Sunday

Rest/no swim day

Monday

400 meters swimming

8x50 drill/swim
no breaststroke

2x100 backstroke, build
2x100 freestyle, build  1:30,  1:24

200 swimming

600 speed play
including no breathers, sprint to finish, backstroke starting, butterfly turns,

2000meters

Day 4 Taper?

What is tapering? We think we know, and I am sure I have hit my taper once or twice, maybe Indy 2004 and ? Not recently.  2014 PMS SC, no I was using USRPT.  USMS SC 2014, I had stopped USRPT and started TT, traditional training 1 month.  USMS LC 2013, Mission Viejo, I swam the pier to pier on Sunday and my first event was Thursday, so not really, how about 2013 USMS Indy? I need to check, maybe, and I did have some good swims.

1000 swim
8x50
 Drill/swim
  IM order
  Butterfly, no breaststroke.
2x100
  Fly/free
2x100
  Free/fly
6x50
  Free/fly

200 swim

2300 yards

Taper Day #3

Training partner too.
On my own
400swim
8x50 drill/swim IM order
4x100 free build on 2 minutes
200 ez free

With Sara
10x100 free
3rd one hard, 1:24,1:21,1:22
Ez and build other 2
200 ez

2600 meters

Taper Day 2

Trying to keep up with myself.
I did not feel peppy this morning.
1cup coffee before swim, perhaps not enough...

Swim 20 minutes
 Mixed free/back

8x50
Drill/swim
IM order

5x100 free
Descend
60+seconds rest
1:18,1:15,1:12,1:10,1:10

3 minutes ez swim

10x25 back
USRPT style
<20 p="">3 minutes ez

And I Am Back In The Water

 USMS Nationals in Santa Clara last weekend.  Okay, I had some anxiety concerns still.  I started slow, but improved on Saturday after speaking with the Santa Rosa Masters coach, about my anxious moments.  1:00.85 100 Yard Freestyle.  I really think this is possible because I swam in lane 2 next to a friend in lane 1.  I swam 50 Yard Backstroke under 34 seconds(33.98).  I averaged the weekend on Sunday, although my 200 Yard Freestyle was acceptable, as it was 3 seconds faster than 1 month earlier.  50 Yard Butterfly was high 29.67. 

I was back in the water today.  I think my back needs to swim.  Yes it does..

Two Sessions Remain

Although I do not swim until Friday, I really have three swim sessions remaining before the meet.  I include the Thursday meet warm up.  I think there is a timeline for Friday, I need to look.  100 Butterfly and 50 Freestyle are events 8 and 10, back to back.  Estimated timeline indicates that 100 fly is at 1025 and 50 free is at 1115.  I am in heat 5 lane 3 and heat 14, lane 10. 

Yesterday was a no swim day.
I rowed for 15 minutes, that is 2k plus cool down.  Shoulder maintenance exercises too.

Today is Sunday.

500 swim

4x100 backstroke
maintenance

6x25 backstroke

4x100 butterfly
ez

12x25 butterfly
pace
4x15 butterfly
 pace

10x
Texas 25s
freestyle
ez 

Peak That: Taper This

You know, it seems that I have completely missed the peak/taper thing for many meets recently.  Not this time though.  I am peaked and in the middle of the taper.  I remember thinking that I missed my peak at both Nationals last year.  I think I missed peaking at the 2013 SPMS champs too, but that is another story.  It is usually two weeks before nationals.  Dumb. 

So, I remember that directly after the PMS champs I vowed to get in shape.  Well, I am here.  I completed 10 Y sessions.  I swam 2 doubles.  I remain injury free.  My left shoulder wants to be injured.  I feel a bit bigger in my shirts too. 

I have been swimming lots of butterfly too. 

Today
Thursday

500 swimming
250 extra swimming

8x50 butterfly
25ez/25strong
no clock

250 swimming

3x
4x25 freestyle
30 second sendoff
2:30

10x
15 meter butterfly 
breakouts

100ez

6x
block starts

4 more swimming days

Taper This

Here we go. Monday.

500 swimming
250 kick on back with fins

5x100 butterfly
Strong/easy

250 swimming

4x
4x25 free
Fast
30 second takeoff
Kind of USRPT
75 second - 2 minutes rest

Finish with 20 yard no breathers
No clock
Good stroke rate
Finish with ez speed 25s

About 2500 yards

ZERO TOLERANCE BREASTSTROKE

I have zero tolerance for the devils stroke.  It is evil.  It is why butterfly was invented.

Early this AM, I was asked to do the devil stroke in the relay.  Direct email from the head coach.


Just think of all the things that could go wrong.  Start at either end of the body, it always ends up not good.  Right shoulder, check.  Elbows, check.  Groin/sports hernia, check.  Knees, check.  Hamstrings/calves/quadriceps strains, check.  And last but not least, what about the darn neuropathic condition into my foot/feet, check.

I did NOT swim any devil stroke, I only attempted to go through the motions of the stroke.  I can tell that it is evil.  STOP.

Upon returning from workout, Chad emailed as eh must have talked with Bill who has volunteered to be responsible for the breaststroke leg.  Thank you very much.

 Whatever happened to the Individual Medley. 

Today

500 swimming

5x100 backstsroke
 good work
limited rest

10x100 freestyle
on 1:30

200 ez back
100ez free
2x100 1 arm butterfly progressions

5x100 butterfly
 2x 25pace/25ez/25pace/25
 3x25pace/50ez/25pace

Cool down of about 250 yards

Goaaal...get in shape

Here we are, on the way to fast. 

It was 140 laps on Saturday
 less than 10% open turns
 maybe 8 lalps backstroke
 55 minutes

NO Swim Sunday

Monday, today

10 minutes swimming

15 minutes kicking on back with fins

5x200 freestyle
build
20 seconds rest

more than 10
 50 backstroke
descend
 last 2 40 seconds or less

2x100 1 arm butterfly progression

200 butterfly
slow
easy

2x25 butterfly
faster

Shelving USRPT

The great experiment with the USRPT methods and philosophies etc. has been put on the shelf.  I had a miserable time at the meet last week.  By miserable, I mean I underperformed.  I swam poorly.   I think I was not in very good shape.  I was also approaching sickness, as I was sick Monday and Tuesday this week. 

I have entered an intensive training period.  I rejoined the YMCA.  Goal is a minimum of 10 workout sessions, make that 12, by April 24.  I started on Tuesday. and I was there yesterday.

Sessions include rowing, pull ups, circuit training on machines, dumb bells, and benching.

Swim training this week is LSD.  Long Slow Distance.  Mindful/mindless.  That is all.

Wednesday 2000 yards

Thursday 2500 yards

Friday 3000 yards
  last 1000 all flip turns
  last 500 7:27

Meet Me At PMS Champs-Friday Saturday and Sunday

All my workouts/training/focus has been directed on the meet this weekend.  There has been only the one hiccup, last weekend's tendonitis.  Training has been focused on using Ultra Short Race Pace Training, USRPT, this season.  I feel pretty good about it.  I practiced some stuff I needed to practice.  I followed the proper methodology of USRPT,  I need to alter the time intervals again.  I believe that not only have I accomplished 'training effect' at many of the sessions, I hope that I have affected a training change.  Training effect leads to the change over time.  It means that I have had a positive physiological and mental change due to the changes brought by trainning properly.

One last USRPT Session

500 swimming
4x100 backstroke

10x25 backstroke
usrpt
19/40
fail 7

200 swimming

10x25 freestyle
usrpt
15/30
fail 5, 8

100 swimming
2x100 1 arm butterfly progressions

10x15 butterfly
usrpt
19/40
4 dolphin kicks off wall
5 full strokes
no breather

100 swimming

6x25 freestyle
texas 25
smooth
60 seconds

7 block starts

2350 yards total

650 yards USRPT

Continued Peak Training Re: PMS Championship Meet

The most recent published document related to USPRT and the associated differences and approaches from traditional training focuses on the week/days before a big swim meet.  Traditional training(TT) uses a long and widely accepted method of 'tapering'.  It involves a dramatic reduction in training yardage and focuses on speed and rest, increasing the rest interval between repetitions, while increasing pace and speed.  USRPT uses a method which is called peaking.  I remember peaking for marathons, then tapering(reducing) my mileage and carbohydrate loading.  Peaking in the USRPT method does not involve any dramatic gradual reduction in yardage, although it has been suggested in the recent research paper that reducing the USRPT repetitions during a session is indicated.  Pace and rest intervals remain constant.  It also indicates that racing skills including starts, turns and finishes can be practiced USRPT style, filling in for the extra time remaining from shortened sessions.

For instance:

250 swimming
5x100 backstroke
1:35/2:00

2x100 1 arm butterfly progression

10x25 butterfly
USRPT
15/40
fail 6

250 swimming

15x25 freestyle
USRPT
15/30
fail 5, 10, 13

250 swimming

10 freestyle turns
  looking for good break out
5 more freestyle turns
  good breakout
  fast strokes
  no breather to 10 meters

2300 yards including every thing

USRPT and Block Starts

The tendinitis has pretty much dissipated.  I stayed off the shovel today.  Soo,

500 swimming
500 kicking on back with fins
--including 5x50 alternating
--45/65 seconds

Some swimming maybe 100

10x50 freestyle
USRPT
34/55
Fail 6  10

2x100 1 arm butterfly progression

10x25 butterfly
USRPT
15/40
Fail 6 10

10 turns
Backstroke and freestyle

5 block starts

Tendonitis Fail

Sooo, Saturday was a typical no swim day.  For some odd reason the right forearm area developed acute tendonitis.  Too much gardening.  I have the wrist brace in place, it does relieve stress.  My damm elbows are becoming sore..

Today is going to be another rest day.  It should be best for all concerned, especially Mr. Flexor Tendonitis. 

Upcoming swimming schedule:

Monday Tuesday Wednesday

Normal warm up
1/2 USRPT
normal cool down including block starts

Thursday

no swim day

Friday Saturday Sunday

PMS Swim Meet

Monday

Easy Swimming

Tuesday

No swim day

USMS National Entry Completed

Back to back events on Friday and Sunday.  Friday swimming includes 100 butterfly and 50 freestyle back to back.  Saturday swimming includes an early 100 freestyle and 50 backstroke later.  Sunday swimming will conclude the meet with 200 freestyle and 50 butterfly back to back.  Get ready.  Go.

Swimming today. USRPT training. The upcoming meet next weekend includes 200 freestyle on Friday, and 3 events on Saturday and Sunday.  50/100 freestyle, 50/100 butterfly and 50/100 backstroke.  This meet is the Pacific Masters Championships in Pleasanton.  I need to implement energy management starting today. 

250 swimming

5x100 backstroke
usrpt style, meaning that this is still part of the warm up.
10-20 rest
maintain good swimming form, etc.

100 swimming

12x50 freestyle
USRPT
34/55
fail 5, 8,

200 recovery swimming

10x25 backstroke
USRPT
18/40
fail 4, 7

150 swimming

10x25 freestyle
USRPT
15/30
2 fails

12 freestyle turns

3 block starts

2350 yards plus starts and turns

Rush to Blogging USRPT

Yesterday's 2 sessions

of course I did standard warm up, but I forget exactly how it was executed...

20x25 freestyle
15/30
some fails

6x4 15 meter
-sprint from wall no breather
-7 yards turn
-flag to flag
-finish at wall
good cool down

Today 

250 swimming
5x100 backstroke
-20 rest

200 ez kick on back
5x50 dolfin kick on back with fins
10x25 alternating kick with fins on back
20/40

2x100 1 arm butterfly progression

20x25 butterfly
15/40
fail 5, 9, 14, 17

200 swimming

14x15 butterfly
20/40
6-4 dolfins/3 strokes
4-2 dolfins/5 strokes
4-2 dolfins/fast strokes

150 ez swimming

2 Sessions USRPT

I am starting to see/feel some issues caused by overextending in the yard work.  My back is one of the issues.  My left shoulder is still feeling 18 baskets last Sunday.  My hands are getting tore up and my fingernails are destroyed.  Ho hum.  What caused my left knee to be bothersome directly after throwing?

Important to note that my backstroke has shown marked improvement in usrpt work.


Today
500 swimming
2x200 backstoke

directly into USRPT
2 Sessions

20x25 backstroke
100 race pace
1:16
18,19, several 17s at end
40 second takeoff
-I shall begin to consider a failed repetition at 19 seconds

3-5 recovery swimming

20x15 backstroke
various combinations including
-mid pool starts with solid turn
 -breakout fast stroke

200 cool down

2100 yards

DOMS What Is That?

That is delayed onset of muscle soreness.  I knew I was to be a bit sore as I threw 18 disc golf baskets yesterday.  My left knee, lateral aspect was really sore yesterday.  My back is real sore and my hips are too.  I am a tired old guy today. 

I got my swim and some training done this morning.  Let's add it up.

500 swimming

5x100 freestyle
no clock
5-15 seconds rest
concentrating on strong powerful movement.

6+ kicking on back with fins
10+ kicking on back with fins
usrpt style
alternating and dolphin

5x100
2x fly/free/fly/free
3x free/fly/free/fly

5 minutes recovery swimming

USRPT
10x25 butterfly
15/40
fail 4,8
shortened stroke in front
more powerful pull

10x15 butterfly
4 kicks
watch breakout
5 short fast powerful strokes
40 second takeoff

150 cool down

about 3000 yards

Professor Brent Rushall, USRPT GURU

I promised a link to the official research by Professor Rushall.
Thank you Professor Rushall.

2 Sessions USRPT Butterfly Yesterday

Yesterday was another time shortened training session.

500 swimming

5x100 backstroke
20-30 seconds takeoff,
2x100 1 arm butterfly progression

20x25 Butterfly
USRPT
16/40
fail 6, 12, 18

6 minutes recovery swimming

20x15 butterflly
USRPT
faster stroke, not quite to 15 meters
no breathers
40 second takeoff

100 yards cool down

Today is Friday

500 swimming

200 kick on back with fins

15 minutes kicking work
no fins
no clock
mix of underwater skills dolfining and rotating

5x200 freestyle
Go
last one @2:40 EZ

Finishing with
USRPT
15 meters
wall work
dolfin
butterfly breakout
lsee than 15 meters
20-23 seconds to the wall
30 second takeoff
20 repetitions

100 cool down

USRPT Appears in Social Media

USRPT has its own web domain, usrpt.comusrpt.com and Twitter handle @swimusrpt and masters swimming blogger, yours truly.  Additionally, my friend and fellow masters swimmer Glenn Gruber has just broken the WR for the 400 SCM Freestyle and he is a dedicated adherent to USRPT.  He speaks with Doc Rushall on the subject regularly.

There is a recently published report on how to approach a big meet, USRPT style.  Tapering vs. peaking.  It was published on Saturday, March 8, 2014.  I will link Doctor Rushall's websites with all the great research and information soon, under the swimming links section.

Today I had a time shortened session.  I also got caught up in the big meet preparation stuff but I am only going to a 1 day meet on Saturday.

1000 swimming
500 kicking
  including 4x50 dolphin with 20 seconds rest

10x50 freestyle
USRPT
35/55
fail 6, 10

200 recovery swimming

12x25 freestyle
usrpt
16/30
fail 6,
these were easier paced than all out

1 minute cool down

2500 yards

USRPT 2 Sessions

No b.s. today, just training for specific races, the 1000 freestyle and the 100 butterfly.

1000 swimming

3x100
getting going
first 100 backstroke

10x100 free
USRPT
1000 race pace
60-64 age group
13:20 target
1:20 race pace
20 seconds rest
1-3 slower
4-6 on time
7-10 early

200 recovery swimming
switching to butterfly mode

20x25 butterfly
USRPT
100 race pace
1:05 target
16 seconds
40 second send off
fail 6, 13,
stuck to concept with no free rest/stops

cool down about150 yards

3150 yards

Unplanned USRPT

I was sooo tired from yesterday's meet in Berkeley.  I sucked.  I bunged up the 50 fly turn, eliminating any chance of a good time.  I really goofed up the entry of the 50 free too.  I went sooo deep that as I realized my mistake, I looked up to the surface and low and behold,,everyone was swimming!. Messed up another opportunity for a good time.  100 butterfly was controlled, good, but not too fast.  I sucked the 100 backstroke, I was exhausted from the earlierbutterfly events.

I arrived at Finley later than 0630.

10 minutes swimming
10 minutes kicking on back with fins

10x100 freestyle
1000 pace
1:20
20 seconds rest
(descended last 4 by 1 second each rep)

100ez cool down

I was very clunky this morning.
Day after meet swim down.

Swim Santa Rosa

I have been swimming USRPT in Santa Rosa.  I arrived here last week and continue my training at Finley and Ridgway pools.
Saturday, March 1 through Thursday, March 6th.  6 straight days of USRPT style training.  It has been USRPT and I also do some extra kicking for my own pleasure.

Tomorrow there is the meet in Berkeley.  I scheduled 4 events.  Good order.  50 fly, then the 100 butterfly.  100 backstroke and my last event of the meet is 50 free.  It may be chilly, and there is guaranteed  limited parking as we have been notified that there is a memorial for a fallen firefighter.

USRPT focuses  on 100 butterfly.

Due to the relocation I was out of the water for 2 days.  That was Thursday and Friday the last 2 days of February.  

Posting 2 USRPT Sessions

I shall post yesterday's USRPT session and then today's workout.  Both were done at Rose Bowl.
I said bye to many this morning.  I will be seeing everyone in Santa Clara in May.

Tuesday

1000 swimming

5x100 freestyle
no clock
concentrating on long stroke, i.e. distance per stroke(dps).

20x50 freestyle
400/500 race pace
USRPT
first 3 were over time
35/36 second target
55 second send off
fail 14
several under 35 15-20

200 cool down swimming

Wednesday

1000 swim

500 kick style

2x100 1 arm butterfly progressions

20x25 butterfly
USRPT
16/40
fail 5, 9, 14, 18

some cool down

Swim Santa Monica

I said my good bye to Santa Monica Swim Center this morning.  The nice window attendant mentioned something about if I was a senior I would only pay $3.50.  I thanked her for the compliment.

1500 swim

100 ez kick
16x25 kcik
on back
with fins
8 free
8 dolphin
20/40 seconds
500 total kicking

100 free ez
2x100 1 arm butterfly progression
7x1009(25fly/50free/25fly)

250 cool down

3250 yards

Get Moving Sir

I have only 6 days left to swim at Rose Bowl Aquatic Center as my home training facility.  I am headed back to NorCal and will consider Finley Swim Center in Santa Rosa my training home, again.  Okay.

1000 swimming

100 free, too ez

5x100 free
1:20 or less
25 seconds rest
kind of USRPT

6x75 free
as close to 50 seconds as possible
25 seconds  rest
fails 2, 4,

200 ez

14x25 freestyle
no breathers
easy TI style
hurry last 2
most on 60 seconds

2600 yards

Today's Training Effect

But first, I need to log yesterday's workout.

That was Wednesday, pretty simple.

2000 swim

10x50 free
easy USRPT
60 second send off
43, 38, 37, 36, 36
break
5 more at 36/60

2500 yards

Thursday

1000 swim

2x100 1 arm butterfly progression
3x100(25fly/25/free/25free/25fly)

20x25 butterfly
USRPT
easy speed
rest/fails 5, 10, 14, 18

500 swim
1 lap drills
looking at timing, hand entry, body position, etc.

2500 yards

Training Break

Last weekend I had the opportunity to swim in two large masters meets.  I competed at Rose Bowl Masters on February 8 and traveled to San Francisco to swim at USF on Sunday.  I swam 3 events at Rose Bowl and 4 events the next day in The City.

Rose Bowl Meet
27.79 50 free
30.07 50 fly
34.87 50 back

Valentine Meet USF
1:02.20 100 free
29.93     50 fly
1:09.02  100 fly
27.35    50 free

I did swim in Santa Rosa throughout the last week.  Lap swimming, mostly.  No real focus on training.

I was back at Rose Bowl this morning.

500 swim
500 backstroke
2x100 1 arm butterfly progression
12x25 fly
40 seconds
break at #6
got back to 16 seconds

20x25 freestyle
getting back into USRPT
swimming at 16 seconds
30 second take off
18,19,20 on 1 minute to get under 15 seconds

100 swim
6x Texas 25s
100 swim

2500 yards

Fit and Rested

My goal for this weekend is to be fit and rested for the twin masters swim meets.  Rose Bowl Meet is Saturday.  First event is 50 freestyle followed by 50 butterfly.  I leave for the Bay Area at 1130.  I am hoping I can squeeze in a 50 backstroke before departing for the USF Valentine Affair Masters Meet on Sunday.  First event is 100 freestyle followed directly by the 50 butterfly.  Most important is 100 butterfly with good recovery/warm up time.  50 free is after that.

So, I swam yesterday.

500 swimming
5x100
 100ez back/100 free/,/,/
  1:15s

10x25 backstroke
  several 17/18
USRPT
40 second send off

100 ez

10x25 freestyle
no breather
flip turn
60 seconds

2x100 butterfly 1 arm progression

10x15 butterfly
no breather
5 full strokes
ez fast
40 second send off

ez swimming out

Thursday
no swim day

Friday
questionable, but I may try to stay out

Uncharted USRPT Fail

first, I had an uncharted poor sleep again, noisy b upstairs. Next, I just could not get wound up, ar it took me a long while.  I tried to get the butterfly portion of the morning as USRPT, but that was unsuccessful. 

500 swimming
500 backstroke
500 kixcking

2x100 1 arm butterfly progression

20x25 butterfly
USRPT
15,16/40
FAILS 4, 6, STOP
switched over
  15/60 and
  25 plus turn on 90 seconds
until finished

some cool down butterfly

USRPT Posting For Sunday and Monday

Yesterday was Sunday.

500 swimming

2x100 butterfly 1 arm progression
3x100 25fly/50free/25fly

200 swimming

20x25 freestyle
USRPT
15/30
fails 4, 7, 10,14,18

10x25 freestyle
14/60
not USRPT

10x25 freestyle
USRPT
15/40
fail 6

200 swimming cool down

some easy kicking with fins

Monday

500 swimming
500 kick on back with fins alternating
10x25 kick on back with fins 40 second send off USRPT

2X100 butterfly 1 arm progression

20x15 butterfly
no breather
USRPT
40 second send off
fails 8, 16stop, and 20

20x15 butterfly
1 breath
USRPT
40 second send off
no fails

500ez cool down

No Swim Day

There is a need and reason to take time away from swim training.  

Friday Workout.  I did this yesterday.

500 swimming
500 kicking on my back, but I also did some laps on my side.
2x100 1 arm butterfly progression
5x100 25fly/50free/25fly
20x25 backstroke
   USRPT
   got some 17s
   stops...no fails...
500 swimming

2700 total
750 race pace
  (butterfly portion of 5x100s)

Now go enjoy your no swim day.

Charting USRPT Freestyle

Gosh, it takes a bit to get going this morning.  Later than usual start, but there was no adversity.  I didn't row yesterday and the results were triceps twitches.  Not good.  I am headed to the Y right now. 

500 yards warm up swimming

300 kick
on back
with fins
alternating

10x25 kick
on back
with fins
alternating
40 second send off

USRPT Session 1
20x25 freestyle
15/30
fails 5, 8, 12,16

10 minutes recovery swimming

USRPT  Session 2
20x25 freestyle
15/30x10
14/60x10
head up
go faster
climb the rope
less breathing with more rest

5 minutes recovery/cool down swimming

2000 yards/and 15 minutes recovery swimming
1000 yards race pace



My charted USRPT workout.
I log fails and some notations.

Charted USRPT Butterfly

I got the divers whiteboard out this morning, and I used it.  Let's go.

500 swimming
3x100 backstroke warm up
2x100 1 arm butterfly progression

250 kick
with fins
on back
alternating
10x25 dolphin kick
ez/40 second send off

20x25 butterfly
USRPT
100 yard pace/1:05
low 16 seconds
40 second send off
fail 6, 10, 13, 17

recovery swimming

20x15m butterfly
USRPT
no breather
5 full strokes to 15 meters
ez to wall
40 second send off
fail 6, 10

cool down swimming

2500 yards/meters
800 race pace

NO Title

I'm tired.  I swam this morning.  At the Rose Bowl.  In the recreation pool.  It is warmer than the competition pool.  I did my planned workout, although there was a slight variation towards the end.  You'll see.

500 Swimming
5x100 alternate 100 free/100 back

20x50 freestyle
USRPT
35/55
fails 8, 13, 16

10 minutes recovery swimming

10x25 butterfly
USRPT stlye, easier pace, swimming tired
20/40
no fails

10x25 freestyle
more rest than usrpt
60 second send off
2 at 13
many at 14

5 minutes recovery swimming

2500 yards swimming
1500 race pace, USRPT and other hard swimming
15 minutes recovery swimming

USRPT Session

And I was back at Rose Bowl this morning.  Very tired.  Did I count the warm up laps, I forget.  I did swim a normal amount of warm up laps before the kick set.

250 kick
on back
with fins
alternating

10x25 kick
on back
with fins
dolphin
hard, do not strain any leg components please
19/40

2x100 butterfly
1 arm progressions
2x100 fly/free/fly/free
3x100 fly/free/free/fly

5 minutes swimming

20x25 freestyle
15/30
USRPT
Fails 5, 8, 13,
I think that was right.  I have not been bringing the board, maybe I should.....

Remembering...My Workouts,

This should be easy as I ventured to the new outdoor above ground Myrtha built temporary/semi permanent Belmont Plaza pool yesterday.  Sunday.  It is a very new set up.  25 meters wide and a 50 meter long with bulkhead/s.  No restrooms were available yet, so we must go across the street to use the old locker rooms.  It seems very secure.  It looks like some sort of plastic/vinyl inner lining and the targets look glued on.  I am assuming the black line is glued too. 

15 minutes swimming

500 kick
with fins
on back

10x25 kick
dolphin
on back
with fins
20+ seconds rest
tried for 50 second send off

200 swimming

10x50 meters
short course
freestyle
200 pace
USRPT
many failures 3, 5, 8, 12, 16,
looks like 60 second send off
fails over 40 seconds

10 minutes swimming

20x15 meters
butterfly
sprinting
no breaths
5 full strokes before breathing
swim to wall
40 seconds send off
USRPT
I almost pulled out of a rep before the 5th full stroke...what, that would be FAIL

10 minutes swimming

3 Sessions of USRPT Ultra Short Race Pace Training

Auto pilot this morning.  It was a battle to get to the pool this morning.  I got there after 0700.  I think that I knew that I need to stay on task.  I did.  It could be very easy to pass on a workout or practice now and then.  Gosh, I am sore, tired and sore.  Maybe it is some of that 'training effect'.  It better be just that.

I gotta check to see if the pool at Belmont Shores in Long Beach has opened..yep, it is open!  Gotta go swimming there, maybe this Sunday instead of Santa Monica.

There was not a kick set this morning.

Warm up swimming.

10x50 freestyle
USRPT style
200 pace 
35/55, several under
no fails

10-15 minutes recovery swimming

20x25 freestyle
USRPT
100 pace
15/30(15 second lap/30 second send off)
fails 7, 12, 15,
good 14's at end

5 minutes recovery swimming

20x15 butterfly
USRPT
50 pace
5 full strokes/no breathing to 15 meters
ez to wall
40 second send off

250 swim cool down

Not USRPT

I got going in the water a bit later than usual this morning.  I don't know why.  There was no kicking today either..  I worked into the set when I felt warmed up.  I probably warmed up 10 minutes, typically I mix freestyle and backstroke in various paces and efforts.

Let's call this

10x75 freestyle
50/51 seconds
25 backstroke recovery
50 seconds
(total 100)
20 second rest
2 minute send off

200 recovery swimming

100 1 arm butterfly
more butterfly building into set

10-14x25/25
ez free/good pace butterfly

good form, stay flat,
chin on surface
fast arms forward recovery

200ez cool down

2 USRPT Sessions Training Effect

This morning took a bit of swimming to get going.  I was sluggish and I worked on building speed in the second session. 

15 minutes swimming

15 minutes kicking
mostly on back
fins
various skills including prone kicking and short pauses

10x50 freestyle
USRPT
35/55
first 3 were 38,37,36
no fails
down to 34s

5 minutes recovery swimming

20x25 freestyle
USRPT
15/30
struggled to get to 15 on first 10
last 10 were to increase speed
extra 30 seconds rest after 12, 14, 16, and 18.
went 14s for odds, then 15s after 15 second rest

5 minutes swimming cool down

Swimming to Training

Yesterday I swam at the Santa Monica Swim Center.  So did many other people.  I could not practice USRPT or butterfly because there were too many obstacles so I'm good with that. 

Sunday

1000 swim

500 kick on back with fins

5x100 free
1:15 pace
15-30 seconds

2x100 1 arm butterfly progressions

300 swimming

2500 yards

I did some training this morning at the Rose Bowl.

500 swim

500 kick
fins
on back
some prone
mix alternating and dolphin kick styles

200 butterfly 1 arm drill progression

2x 100fly/free/fly/free
3x 100fly/free/free/fly


20x25 freestyle
USRPT
15/15
fail 7, 11, 16

20x25 butterfly
build into USRPT
16/40
fail 4, 8, 13, 17

200 cool down

2900 yards

I forgot if I did the 5x100 fly before or after the freestyle USRPT.


 

More Swimming Training

I swam in San Diego on Thursday at the Mission Valley YMCA.  It is a large, newer facility.  Two pools, one is an outdoor training pool  and the other is an exercise pool under a bubble. 

Thursday

15 minute swimming

500 kick
on back
fins

10x25 kicking
fins
fast
short rests
no clock

2x100 butterfly drill
1 arm rotation
build to full stroke

3x100
fly/free/fly/free
2x100
free/fly/free/fly

10x25 butterfly
USRPT
15/40
fail 4 9

10 minute cool down

Friday

500 swim

250 kick
on back
with fins

10x25 kick
dolphin
start prone 4 kicks
rotate to back
fast
no clock

5x100 free
first 2 no clock
3x
1:15
30 seconds rest

20x25 freestyle
USRPT
15/15(pace/rest)
fail 4 10 15


500 cool down swim in comp pool

More Swimming

I like to train USRPT.  It makes sense.  I have adapted and integrated some extra swimming and kicking to stay on track with other issues. 

I am going to ask the doctor if there is any reason to be concerned about the constant numbness and weakness in my right foot.  I am having a difficult time ascertaining my pedal pulse.  I read about some PAD issues.  I have always attributed the problem to post surgical issues from the back rebuild.

I am also staying consistent with the rowing.  The local Y ordered a new meter and it is up and running.  Good erg today.

Swimming Tuesday.

15 minutes swimming

15 minutes kicking
 with fins
 on back
12x25 USRPT
 on back
 with fins
 dolphin

200 swim

250 butterfly
 1 arm
 switch
 build

20x25 butterfly
USRPT
15/16 seconds
40 second send off
fail 7, 11,18

10 minutes swim cool down

Wednesday
 15 minutes swimming

no kicking

20x25 backstroke
USRPT
19 seconds
40 second send off
fail 9
 several 17s

200 swim

10x25 freestyle
USRPT
15 seconds
30 second send off

10x25 freestyle
13/14 seconds
60 second send off

5 minute cool down

Swimming

I told the masters coach that I will be transferring pools in March.  I will continue to affiliate with the team until summer.

Swim 30 minutes including
backstroke and freestyle

Kick 15 minutes including
10x25 dolphin kicking on back with fins
  19 seconds
  40 second send off
 
Easy butterfly building from easy drills into
12x25 butterfly
USRPT
15 seconds
40 second send off
fail 5 9

cramp effect vs training effect

15 minutes of easy swimming for cool down

USRPT Added to Training

I just think it is a good idea to continue training along these parameters.

Long warm up swim, at least 1000.
Kicking, on back with fins, continous, alternating and dolphin, using USRPT
Swim butterfly everyday.
Focus on technique when swimming USRPT
Use USRPT
Long cool down

1000 swimming
  including 3x100 back mixed with 2x100 free
  1:18
500 kick on back with fins
  12-20 on 40 seconds

10x25 free
 15 seconds
30 second takeoff(USRPT)

10x25 free
14 seconds
60 second takeoff(not USRPT)

out of pool topee

10x25 butterfly
16/15 seconds
40 second takeoff
fail 3, 7,
end foot cramp(USRPT)

10x15 butterfly
no breather
free to wall
40 seconds
fail 4,8(USRPT)

10 minute cool down

2700 total yards

Today Was Not A No Swim Day

I tried to make it a no swim day this morning.  But I did want to swim because I did weight training yesterday.  So he it goes.  I like to do the USRPT.  I achieved 'training effect' this morning.  Perhaps in combination with the weights.  Weights consisted of 10 minutes of 3# shoulder maintenance and 12 minutes of 15# of straight multiple movement dumbbells.

0625

No kicking

15 minutes swimming

10 more minutes of faster swimming including backstroke.  Feeling the water, gliding, stretching it out, counting strokes on my backstroke(15 typically)

2x100 1 arm butterfly swimming

10x25 butterfly
USRPT
16 seconds
40 second takeoff
fails 4, 8

2 minutes rest

10x15 butterfly
USRPT
no breather
sprint hard
40 second takeoff
fails 4,7,10

15 minute cool down

Speed Work

I did some USRPT this morning.  But first,,,

500 warm up swim 

Kick on back with fins
400 yards

10x25 USRPT
kick on back with fins
dolphin
  under 20 seconds
  40 seconds takeoff
  fail  4, 8

200 swim

10x50 USRPT
free
35 seconds
55 seconds takeoff
fail 8

10x25 USRPT
free
15 seconds
30 second takeoff
fail 8

10x25
free
14 seconds
60 seconds takeoff

200 cool down

2150 yards

B+

Weekend Away, Back to Grinding

Even though the Rose Bowl Aquatic Center was closed yesterday due to the BCS Championship Football Game, I swam.  I went to Brenda Villa in Commerce.  Now what did I do?
1000 swim
500 kick with fins on back
5x100 free/back/free/back/free
5x100 butterfly
  2x 1 arm drills
  3x 25fly/25free//
200 cool down

2700 yards


Today I was back at the Rose Bowl.
0620

1000free swim
500 kick on back with fins
10x25 dolphin kick on back with fins
  USRPT style

250 swim

10x25 fly
16 seconds
40 seconds sendoff
USRPT

10x25 fly
15 seconds
60 second sendoff

200 cool down

2700 yards