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