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Lap By Lap Progress. It's Small Progress But Gotta Start Somewhere. 900 Yard Swim Workout.

Tuesday, May 02, 2023

Finally back in the pool.  Last week it was afternoon thunderstorms that kept me from hitting the pool after work.  Boy did it hurt today.  I wasn't swimming much yardage before and today was no exception.  But I gotta keep telling myself PROGRESS NOT PERFECTION.  Considering I was up at 3:30am and at the gym, then a quick Peloton ride and worked 8am to 5pm I gotta take what I can in the pool after that.  What I could take was 900 yards.

The Swim:

Warm Up

200 easy free

4x 25's IM on 50

4x 50's Pulling Freestyle

Main Set

2x 50's Fly on 60

100 Free Pulling Recovery on 2:30

2x 50's Fly on 60

100 Free Pulling Recovery

900 Yards.  Not too bad.  That is I think my 14th workout of 2023.  Small Steps.  I do need to sign up for meets in August, September and October to keep me motivated this summer.  

2023 - 12,850 yards

2019 - 4,950 yards

2017 - 46,950 yards

2014 - 95,176 yards

2009 - 46,100 SCY's and 3,800 LCM

I guess prior to 2009 I didn't keep track of my yearly yardage.  Some of those years were garbage yardage years.  

Tomorrow AM is Back and Biceps then working 8am to 10pm.  Thursday will be a Recovery Day.  I'm working 8am to 8pm on Thursday most likely.  Friday I'd like to get up and just do Peloton.  I gotta open on Saturday but idealy want to be up at 3:30am and hit the gym before work.  

New Book To Read This Week!

Posted at 07:14 PM in Swim Training 2023 | | Comments (0)

Monday Monday Monday,  Not So Funny In A Workers World. It's A Monday Leg Day Workout

Monday, May 01, 2023

Monday Monday Monday,  Not So Funny In A Workers World...It's Monday!  3:30 am rolls up so early on a Monday.  Although for a Sunday/Monday sleep I had a descent sleep.  

MONDAY

5 mins incline walking
Leg Curl Machine 1 2 3 4 5
BB Back Squat (Rogue Squat Bar 55lbs)
10x EB
8x at 58.33% of 1RM
6x at 69.44% of 1RM
6x at 69.44% of 1RM
6x at 69.44% of 1RM
4x at 80.55% of 1RM
5x at 80.55% of 1RM
4x at 80.55% of 1RM
5x at 80.55% of 1RM
2x at 80.55% of 1RM
Leg Extensions 1 2 3
 
Today I moved away from the Hack Squat to work on the BB Back Squat.  Just wanted to gauge my strength.  It's hard to judge a Weekday Workout vs a Weekend Workout.  Wonder how much having some carbs before the workout would change that outcome.  Started with a short walk and Leg Curl Machine to wake up those Hamstrings.  
 

Once home I rested for a quick bit then on to the Bike+ for a 15 minute Low Impact Ride.  Nothing crazy.  Just needed to get something in.  Yesterday I skipped cardio all together.  I worked 6 days in a row with 1 day off.  That is how this week will be then I'll work like 10 in a row.  Ugh!  Will get in my workouts when I can get them in.  The Plan:
 
MONDAY - Leg Day / Peloton Ride
TUESDAY - Chest, Shoulders and Triceps / Peloton Ride and then after work a Swim
WEDNESDAY - Back and Bicep Day / Peloton Ride and then after work a Swim
THURSDAY - Leg Day / Peloton Ride.  Will be working late so nothing after work
FRIDAY - Nothing.  Working late the night before so will sleep in a bit.
SATURDAY - Hope for a Chest, Shoulders and Tricep Day but opening at work so maybe.
SUNDAY - Back and Bicep Day maybe.  Depends on Saturday.
 
My Sunday was so nice yesterday.  After my workout I laid in bed all day.  I did shower and get dressed right before lunch but I was on top of my bed watching tv all day.  Deleting tons of old emails.  I then did some easy meal prepping.  Chicken and Rice for the next week or so.  

Posted at 06:34 AM in Swim Training 2023 | | Comments (0)

Oops!…I Did It Again But Will I Continue To Swim?

Sunday, April 23, 2023

Two swim meets in one week isn't some big record but after at least 6 years of not swimming I went from 0 to 60 in only three weeks.  Today I woke up early and hit the road at 5:30am to Gainesville for the SWAG SCY Masters Swim Meet.  It was in the low 60'ss this morning and I so wasn't dressed for the cold.  I did about a 400 yard swim and two dives off the blocks.  Then froze for over an hour before my first event.  I tried to hang out in the sun but my finger tips were numb from the cold. 

The 50 Fly:

Event 5 Men 50-54 50 Yard Butterfly 

1 Joel Mc Kenna 30.55
 
I can't remember the last time I swam a 50 at a meet.  For me this is all about checking in and seeing if I can stay motivated to keep swimming or if I even want to.  About an hour or so later and a little bit warmer I swam my next event.  Because I didn't want to be cold again I didn't get back in the water to warm up which was a mistake but whatever.  This is all for fun.
 
The 100 Fly:

Event 13 Men 50-54 100 Yard Butterfly 

1 Joel Mc Kenna 53 Uc14  1:07.34

Just a bit slower by like .15/100th's of a second.  That was only a few days ago so it should have been close but I really thought I was swimming faster although I did hit a wall towards the end.  I glided into the wall.  

None of these times are great.  But for an old 53 year old I'm okay with that.  I'd like to be faster but...

The big takeaways was that years of squatting and spinning has made my legs stronger.  My pushing off the wall has improved.  Now in August this group will be having a LCM meet and in September at the pool will be Gainesville Senior Games and the SWAG will have another meet in October.  So If I can make a commitment to the next six months of swimming.  

Now in these six months I got a problem.  I usually swim after work and we are entering the daily thunderstorm season.  So I may have to adjust.  Let's just see how I'm doing at the end of May.  It could be a comeback but don't call it a comeback.

As for this week:

Monday - Leg Day at Gym / Swim After Work

Tuesday - Chest Day at Gym / Working Late

Wednesday - Back Day at Gym / Working Late

Thursday - Opening / Swim After Work

Posted at 06:38 PM in Swim Training 2023 | | Comments (0)

Quick Post Work Sprint Swim Workout

Friday, April 21, 2023

1,000 yards is more like a warm up then a workout.  At some point I'm going to have to invest more time into swimming if I'm gonna keep it up.  But for now 30 minutes after work is good enough.

Warm Up

4x 50's Free on 60

4z 50's Stoke on 60 I did one fly, one back and two free pulling

Main Set:

2x 

2x 25 fly on 40

1x 50 Pulling Fee on 60

2x 25 fly on 40

1x 50 Pulling Fee on 60

2x 25 fly on 40

1x 50 Pulling Fee on 60

So that was it. 1,000 yards.  I do have the swim meet on Sunday.  It's just 50 Fly, 100 Fly and 100 Back.  Nothing crazy.  No 200 back for 1650 Free, Yet!

2023 - 11,950 yards

2019 - 4,950 yards

2017 - 46,950 yards

2014 - 95,176 yards

2009 - 46,100 SCY's and 3,800 LCM

I guess prior to 2009 I didn't keep track of my yearly yardage.  Oh well!  It's the quality that counts.

Posted at 07:19 PM in Swim Training 2023 | | Comments (0)

Four swims and seven years ago this swimmer tried to once again rise up from the ashes to swim the 100 butterfly

Wednesday, April 19, 2023

Three long weeks of training paid off.  Those 30 minute swims really did the trick.  

Okay let's face it I've had some great coaches over the years drilling in technique so today I just had to move.    I came in 1st place overall in the 100 Fly at The Villages Senior Games.  The other day I posted this about the race:

Back in 2016 I did the 100 Fly in a time of 1:08.14.  I wasn't at the top of my swim game back then but it was more then just three weeks of swimming.  Pretty much that was the last year I swam.  Seven!  Yes, seven years ago.  In 2009 which was one of my better years I did it in 59.01.  In 2007 it was just above the 1:00 mark.  I'll be happy on Wednesday to get a 1:20.  

Hey 1:20 look at me!  I did 1:07.19 officially.  Breaking the meet record for my age group which was 1:13.64 back in 2008.  That gave me a first place overall for all swimmers of the 100 fly but not by much.  

A bit of a back story:  Yesterday I had over heard a conversation about a few of the guys close to my age swimming the event and how they were joking with each other who was going to beat who.  Once I heard their times I told myself I just needed to hang close to them.  Once swimming I could see I was ahead of one of them but behind the one other guy.  I took it out nice and easy for the first 50 yards.  Tried a bit faster but tried to keep myself in check and then the last 25 I started to make my kicks count and was able to pull ahead in the final few yards.  

I think I caught the swimming bug again.  But only time will tell.  I've got another small meet on Sunday.  

Posted at 06:23 PM in Swim Training 2023 | | Comments (0)

It's Never Too Late To Scratch An Event Swim Workout & How Drowning Might Be The Solution

Monday, April 17, 2023

Eight swims ago which is about three weeks it seemed like a good idea to sign up for the 100 Fly in this week's Senior Games.  Today...not so much of a good idea.  Not that swimming the 100 fly is that much of a task but I did have a goal time and I just don't see that happening.  I'll be glad to finish without drowning or getting dq'ed.  Back in 2016 I did the 100 Fly in a time of 1:08.14.  I wasn't at the top of my swim game back then but it was more then just three weeks of swimming.  Pretty much that was the last year I swam.  Seven!  Yes, seven years ago.  In 2009 which was one of my better years I did it in 59.01.  In 2007 it was just above the 1:00 mark.  I'll be happy on Wednesday to get a 1:20.  I was hoping for a 1:10 but that isn't happening.  I'd have to perform a miracle.

Now I could scratch the event and just wait for another time.  But the pressure is on.  People know I'm doing this event.  And I'm not talking about my Mom and the one other person who reads my rambling blog.  Today several somewhat close co-workers texted me to find out what I was swimming.  So I'm assuming the big boss is coming to watch.  Ugh.  So I can't scratch, I can't get dq'ed and I can't die.  Well maybe I can die before Wednesday or drown during the event.  That would solve everything.  

But until I die tomorrow I did get in one last swim tonight just to practice not drowning.

Warm Up

1x 200 free on 3:15 (200)

4x 25's IM (100/300)

4x 50's IM Switches (200/500)

Main Set: (600/1100)

2x 50's Fly on 60 

Rest 30

1x100 Free Pulling Recovery on 2:30

2x 50's Fly on 60 

Rest 30

1x100 Free Pulling Recovery on 2:30

2x 50's Fly on 60 

Rest 30

1x100 Free Pulling Recovery on 2:30

So the 50's were suppose to be your 100 pace split.  But right now I don't have a 100 pace.  If that is the case I'm am doing a 1:13 on Wednesday.  I know off the blocks will take some time off that and adrenaline.  But it's going to be painful.  As for swimming on Sunday might be a scratch day.  I may have to work a super long day.  We shall see but right now it doesn't look good for a swim on Sunday.  That drowning thing is promising though.

2023 - 10,950 yards

2019 - 4,950 yards

2017 - 46,950 yards

2014 - 95,176 yards

Yeah, the drowning thing seems very promising.  Can one drown in 4 feet of water?

Posted at 07:18 PM in Swim Training 2023 | | Comments (0)

Quick Post For A Quick Swim

Friday, April 14, 2023

After work yesterday I hit the pool for 30 minutes.

Warm Up 

6x 50's Free on 1:05 (300)

4x 50's Kick on 1:30 (200/500)

4x 25's IM (100/600)

Main Set: (600/1200)

3x

4x25's IM

1x 100 Free Pull

2023 Yaradage 9,850

Went home, quickly changed and went over to a neighbor to help them move a new bed.  By the time I was done and walked the dog it was past my normal sleep time.  Ugh

Posted at 05:57 AM in Swim Training 2023 | | Comments (0)

It's Never To Late Too Scratch A Race Sprint No Bad Days Swim Workout

Tuesday, April 11, 2023

I won't scratch but what was I thinking?  Why did I think I could squeeze in three weeks of some what swim workouts before swimming in the Senior Games?  It's only the 100 Fly but oh my it's gonna hurt.  

This morning was Leg Day then a 15 minute Peloton Ride.  It was an 8 to 5 day and then to the pool for what should be an easy 1,000 sprint workout.  Oh make that 900 yards.  I gave up.  I had to pee anyways so I skipped the cool down.  

Warm Up

200 Free

4x25's Kick (100/300)

Warm Up 25's

2x25 One Arm Fly Drill (50/350)

2x25 Free Pulling (50/400)

2x25 Fly (50/450)

2x25 Free Pulling (50/500)

Main Set (400/900)

4x25's Fly on 30

Rest

4x25's Free Pull on 30

Rest

4x25's Fly on 30

Rest 

4x25's Free Pull on 30

So that's that!

2023 Yaradage 8,650.  That use to be like three workouts not three weeks!  I'm so going to sink.  Now this isn't a comeback but I'm finding my road map.  I will admit I was swimming to "No Bad Days" by Macklemore feat. Collett.

No bad days, yeah
I think that I'm lucky, I don't got it madeEverything I got could fit inside a suitcase, yeahThey could try to make me quit, yeahStay in your lane, you ain't on my road trip andIt's kind of funny, people throwing shadeI'm just doing me, I don't got no bad days, yeahThey could try to make me quit, yeahStay in your lane, yeah, we off that bullshit
 
Actually all day I had the words "I'm just doing me, I don't got no bad days" as my mantra.  I forgot to read the book "The Daily Stoic" and "Maxwell Daily Reader" as I try to do in the morning so I got Macklemore today instead.
 

Posted at 07:18 PM in Swim Training 2023 | | Comments (0)

Training To Not Die While Swimming The 100 Butterfly

Sunday, April 09, 2023

Is this really swim training?  These swims are more like warm up sets then workouts.  I just can't push myself past the dis-comfortable parts of the workouts and just give up. I only had 4x50's fly to finish and I just gave up.  I can motivate myself at the gym at 4am but not at the pool.  At least not right now. 

Today's Swim:

200 Free Warm Up (200)

4x25's kick w/ fins on back (100/300)

4x25's kick w/fin on belly (100/400)

4x50's fly drill w/fins (200/600)

Main Set:

4x50's fly on 1:15 (200/800)

200 pull w/paddles on 3min (200/1000)

4z50's fly on 60 (200/1200)

200 pull w/paddles on 3 min (200/1400)

I did one 50 fly and gave up.  I just didn't have it in me.  My body and my lungs. (50/1450)

I took a pee break and started a new workout only to do just the warmup a 300 pull (300/1750)

Now not to be all negative this was my second longest swim out of my six swims.  My first workout was the longest go figure.  So bit by bit I'm getting more endurance.   

2023 Yaradage 7,750

Posted at 01:22 PM in Swim Training 2023 | | Comments (0)

13 Days To I Drown So I Better Get Another Quick Swim In.

Thursday, April 06, 2023

Easy Peasy Fly Workout, huh? Easy for dry land me to say to swim me.  Senior Games for swimming are in 13 days so even if today was a long day on my feet at work I had to hit the pool   I know it isn't going to be my best swim but I don't want to look like a fool.  So three weeks of training isn't enough to get a PR but it's enough to be able to swim a 100 fly without drowning.

I had a workout from MySwimPro but forget to change some intervals so had too much rest so mixed it up.

Warm Up

2x 50's Swim Free (100)

1x 50 Kick Fly (50/150)

3x 150's Free Pull w/ Paddles (450/600)

Main Set 2x (600/1200)

2x 25's Fly on 35

1x 5o Free Pull w/ Paddles on 55

2x. 25's Fly on 40

1x 50 Free Pull w/ Paddles on 55

2 x 25's Fly on 35

1x 50 Free pull on 60

And that was it.  I felt like I could do more but it was a long day.  But it was a much better swim then Tuesday night.  Tomorrow workout is up in the air.  In theory it's a Leg Day but we shall see.  Saturday is an early morning work day setting up for the 5k so nothing!  

So will I keep up swimming after the one event?  Hmm..I don't know how long I can continue swimming post work but I'm going to try.  Maybe if I pick Tuesday/Thursday after work I'll take Wednesday and Friday as Recovery/Sleep In Days.  Then one longer swim on the weekend.  It will never get me back to my 2006 times but it'll keep me somewhat competitive.  Maybe I'll get ready for the 200 Fly for this summers LCM Master's National Championship???

 

Posted at 06:55 PM in Swim Training 2023 | | Comments (0)