It went from mid 80's and sunny to the high 50's and raiiny in 24 hours. WTH? Still congested but made it through this quick one. 10 min choice -Got in late and did 200 w/bouy, 200 IM dr/swim by 25 2 rounds of 4 x 100 kick @ 2:15 no board #1 75 free/25 dolphin #2 50 free/25 dolphin #3 25 free/75 dolphin #4 100 dolphin 4 x 25 @ 45 -15 yrds under water fly sprint to wall 50 EZ @ 60 300 pull @ 500 pace but negative split -500 pace for me is 1:12/13. I failed the task here and went 3:38 (1:11, 1:14, 1:13) 50 EZ 8 x 100 on coaches whistle Odds 3/5/7/9 spin strokes of each wall Evens no breath between flags 300 pull @ 500 pace descend by 100 -This was worse than the first one. I was able to descend but was out too slow. 3:44 (1:16, 1:15, 1:13) 50 EZ 6 x 50 @ 60 -odds stroke, went fl, bk, br -evens free EZ 200 w/d 3600 scy I think it was a fairly good workout for me. Pacing has always been an issue for me. Baby steps.
Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following. 500 done as -25 back -25 V sit scull -25 breast -25 free DPS 14 x 25 kick w/fins @ 45 -odd dolphin w/arms out of water -evens dolphin on belly underwater 4 rounds of 200 stroke cruise r/15 100 stroke sprint @ 2:00 100 free cruise r/15 50 stroke sprint @ 1:10 50 stroke EZ Rest 60 Odd rounds bk, evens br 4 x 150 @ 3:00 -100 free build , 50 stroke sprint -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely. 200 w/d 3650 scy So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
200 DPS r/10 4 x 50 br kick r/10 200 build r/10 4 x 50 stroke build r/10 Still warming up with 4 times through --2 x 50 flip at the T @ 60 --50 stroke build @ 1:10 3 x through 400 @ 7:00 --100 at 90% --200 at 80% --100 build to 100% 4 x 100 @ 1:45 descend to 90% 100 EZ 200 stroke cruise Rest 60 100 stroke (50 AFAP, 50 cruise) Rest 60 50 AFAP 100 EZ 3950 scy It seems as if I have caught whatever my wife and little ones had last week. I feel much better today compared to yesterday but had a hard time switching gears tonight. Thankfully we had plenty of rest. I didn't swim as fast as what was expected of me but I made it through it.
Àfter spending a week with a sick wife and two sick children I finally found some time to make it to the pool. 200 w/bouy 200 EZ kick w/fins 100 IM drill 3 rounds of 400 @ 6:20 500 pace 5 x 100 @ 1:35 gentle descend 4 x 50 -- odds @ 45 -- evens @ 50 100 EZ 3 x 300 @ 5:15 --#1 100 fast 200 EZ --#2 200 fast 100 EZ --rest a extra min. --#3 300 for time 100 w/d 4900 scy I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
Small crowd again this morning. Only two per lane which was actually kinda nice. 10 min choice --only got in 500 here, talking too much 10 x 100 1&2 75 free/25 stroke @ 1:55 3&4 50 free/25 stroke/25 free @ 1:50 5&6 25 free/25 stroke/50 free @ 1:45 7&8 25 stroke/75 free @ 1:40 9&10 free 1:35 --The stroke swims were at 90% and the free was cruise. --I chose fly. 4 x 125 @ 2:15 (25 fl, 50 bk, 50 br) 5 x through 200 pull @ 3:00 100 IM @ 1:45 50 choice cruise @ 60 --Descend pull's and IM's 500 pull --400 at 500 pace, last 100 all out 200 w/d 4450 scy
600 mix up 500 EZ r/15 5 x 100 r/5 400 EZ r/15 4 x 100 r/5 300 strong r/15 3 x 100 r/5 200 strong r/15 2 x 100 r/5 100 strong r/15 100 sprint 100 EZ 4 rounds of 4 x 50 r/ 15 #1 fast #2 strong #3 fast #4 EZ Repeat I did odd rounds back, even rounds breast 100 w/d 4600 scy Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause. 4 x 200 @ 3:10 --w/bouy and snorkel, descend Broken 1650 on base + 10 150 350 4 x 50 350 4 x 50 250 --Got out the tempo trainer and tried to hold what little distance pace I have. 6 x 50 w/bouy --2 @ 50 --2 @ 55 --2 @ 60 Time to make Uncle Sam some $$.
I stole this for Eric Mitchell and managed to slide it some of his original workout. Back and breast is feeling pretty good right now. Just tried to hold a steady pace throughout. 300 Reverse IM done as 25k,25dr,25 swim 200 pull w/bouy 100 IM DPS 4 x 100 fr @ 1:35 200 IM dr 3 x 100 br @ 1:55 200 IM dr 2 x 100 bk @ 1:45 200 IM dr 100 fly @ 1:35 200 IM dr 100 EZ 2500 scy Shower and take girls to school.
600 mix up 8 x 75 @ 1:30 w/snorkel --25 kick --25 3 kicks left side, stroke, 3 kicks rt side --25 swim 2 times through 200 pull @ 3:00 DPS nice and long 3 x 100 @ 1:45 FAST 100 EZ 300 w/fins --50 dolphin kick on back --50 backstroke swim --As far as possible of walls 3 x through 100 pull @ 2:00 DPS nice and long 4 x 25 sprint @ 25 (went IM order) 6 x 75 @ 1:30 --bk,br,fr by 25 300 w/d done as --50 breast drill --50 swim choice 3950 scy We did this as a group and really just worked the little things. I have to admit that I am not one to count strokes as much as I should. Since we have slowed it down lately, I have tried to take advantage of it. I have managed to take a stroke away from my freestyle with some technical changes. I can feel it in my forearms.
400 mix up 3 x through --300 @ 4:30 --2 x 150 build @ 2:15 100 ez kick 200 @ 3:00 3 x 100 @ 1:25 FAST 200 @ 3:00 3 x 100 @ 1:25 FAST 200 @ 3:00 100 ez kick 2 x 75 @ 1:10 4 x 50 @ 45 2 x 75 @ 1:10 4 x 50 @ 45 100 w/d 4400 scy I was back with the team tonight. I can't say that my FAST swims were very fast but I made through. School has started back up so our family like many others is back to the regular hectic schedules. We seem to do better when we have some structure in our lives. I say this but my wife is the one that does most of the running around so I can swim. Lucky guy!
Solo swim this morning. We have company in town so I won't be able to make the team practice afterwork. I haven't been working out as much as I would have liked to lately so todays emphasis was to just swim. 200 free 100 back 200 free 100 breast 400 w/bouy and snorkel 10 x 100 @ 1:30 descend 1-5 and 6-10 4 x 75 kick @ 1:30 no board IM order 4 x 50 back @ 50 4 x 75 kick @ 1:30 w/board IM order 4 x 50 breast @ 60 Broken 500 --200 r/10 --100 r/10 --100 r/10 --50 r/10 --50 r/10 200 IM drill as a warm down 3700 scy Nothing very creative here. It is tough to get highly motivated to swim solo but it felt good to be back in the pool.
400 mix up 6 x 100 @ 2:00 --50 fast kick --25 ez swim --25 kick AFAP Now I'm warmed up. 3 x through 200 @ 3:20 no breathing 5 yards in and out of walls 2 x 100 @ 1:30 (3,5,7,9 by 25) 4 x 50 @ 50 (3,2,1,0 breaths by 25) 250 pull cruise --breathe 3,5,3,5,3 by 25 --just stay long and relax 2 x through 2 x 100 @ 1:30 build 3 x 50 @ 50 descend Rest 30 150 sprint (round 1 bk, round 2 br) Rest about 60 and repeat 200 w/d 4250 I have gotten better at bilateral breathing but it still slows my down. The focus here was not on the speed but the breathing patterns. Plenty of work left to do! I can go faster breathing 4,6,8. That opposite side stuff kills me. Thankfully, the intervals were not too fast. BTW, I have forgotten to mention the "No Smoking" signs that have been posted in the fitness centers locker rooms. Are you kidding me! Apparently there have been some issues. I laugh everytime I see those signs.
We had a guest speaker come in to speak to the team about injury prevention, heat/ice, tape and that type of stuff. After our informative meeting we only had about 50 min. to fit this in. 400 mix up 2 x through -- 6 x 50 @ 55 descend stroke count 1-3,4-6 -- 4 x 75 @ 1:35 (bk,br,fr by 25) -- 3 x 100 @ 1:40 (25 sprint, 75 cruise) Used the first round to warm up a little more 50 sitting on kick board w/breaststroke pull 300 swim no walls rest 30 3 x 100 pull @ 1:20 100 w/d 2950 There was a second round of the last set above along with some other things. I hopped out and went home to see my wife and girls. Pretty easy tonight, just working on some details in the pool.
After weeks of struggling to keep my head above water at work I finally decided to blog again. I have been blessed to be exremely busy at work and haven't found the five minutes to post a couple of comments. This morning was my kind of workout and we had a small group at the pool. 10 min. Choice -- 200 bouy only -- 200 IM drill -- 200 kick/swim by 25 300 dolphin kick on back w/fins 8 x 75 (kick/drill/swim) rest 5 -- went IM order 4 times through the following 200 stroke @ 4:00 cruise 2 x 100 stroke @ 1:50 build 2 x 50 stroke @ 1:30 sprint -- went bk,br,bk,IM by round Pull 8 x 75 1&2 fly @ 1:20 3&4 bk @ 1:20 5-8 fr @ 1:05 16 x 25 1-8 stroke build @ 45 9-12 stroke sprint @ 50 13-16 free sprint @ 35 300 w/d 4800 Not too bad, just a lot of stroke swims which I like.The intervals were good to really build or sprint when we were suppose to. I did find out that I am not very good at pulling fly with paddles. I ditched them after the first 50.
Àfter a long physically draining week at work I struggled through the following. 10 min choice 10 min kick --ez kick, fast kick on whistle 15 x 50 pull faster than 500 pace -- 1-8 @ 55 -- 9-15 @ 50 8 x 250 done as --200 @ 2:45 -----100 breathe 1/3 -----100 breathe 1/5 --50 @ 1:05 sprint -----2 of each stroke 50 sprint of the blocks Hot tub warm down About 3900 We got home about 1 am from a gymnastics meet and my alarm went off at 5 am to head to the pool. I actually did the 200's on the 2:55 instead of the interval given to me. I wimped out. Time to relax on the beach for a few hours with the family before this weeks tourists check into their rentals and hit the beach.
300 w/bouy and snorkel 200 IM drill 4 x 150 @ ?? I forgot --25 stroke drill, 25 stroke swim, 100 free build 4 x 150 @ 3:00 --100 dolphin kick on back, 50 sprint 4 x 500 broken at 500 pace --200 off the blocks @ 3:25 --100 @1:40 --100 @1:40 --50 @ 55 --50 off the blocks @ 1:30 4 x 50 @ 1:10 --25 sprint, 25 tarzan drill 200 w/d --100 back, 100 free 4100 I have not been in the pool to practice in a little while. The intervals were just fine for me to get back into the swing of things. It felt good to be back but I got a little sloppy towards the end. No more breaks if I can help it.
200 w/bouy 200 ez fly kick w/fins 100 IM drill 3 x 100 @ 1:30 AFAP 50 perfect form @ 1:30 100 kick @ 2:00 AFAP 6 x 50 @ 45 (500 pace) 3 x 150 kick @ 2:40 #1 fly #2 breast #3 free 50 perfect form @ 1:30 6 x 50 @ 45 (500 pace) 50 perfect form @ 1:30 3 x 100 @ 1:30 AFAP 4 x 300 w/toys @ ? #1 pull #2 cruise w/fins #3 swim #4 swim w/fins AFAP 300 w/d 3900 I still don't feel very well so I consider this a character builder workout. Half way through, I stopped looking at the clock and just went when the others went. Started out well but quickly fell off where I should have been. Swimming in a daze is not fun but I gave it my best effort. We'll try again tomorrow.
I have a head cold and just feel out of it. Decided to go to practice anyways to see what I could struggle through. Thankfully there weren't any tight intervals with this one. 800 mix up 12 x 50 @ 1:15 breast **1-4 25 drill/ 25 kick **5-6 swim **7-10 quick arms with flutter kick **11-12 swim 8 x 150 @ 3:00 all fast, plenty of rest **odds 100 fr build/ 50 breast sprint **evens 100 IM/ 50 choice 4 x 50 fly @ coaches whistle **1-2 3 down/ 2 up **4-5 2 down/ 2 up I typically breathe almost every stroke so this was good for me even if it was just 50's. 500 kick with fins for time 200 w/d 3500 I am glad I that I went and thought I held my own considering I don't feel that well. Grateful for the rest!
Mon. PM Mixed bag with some toys. 200 SKIPS 5 x 50 w/fins r20 --25 sprint --pull up out of pool and hold extended for 3 count. --25 under H2O kick AFAP 5 x suicides(15,35,50) --sprint to cone, flip, sprint back r5 --sprint to cone, flip, sprint back r5 --50 sprint r60 6 x 50 buoy only at ankles @ 50 6 x 150 pull @ 2:30 (3/5/7 by 50) --cruise and stay long 150 w/d In and out quickly last night. Not too much to say. I am working hard to improve my catch so it was a good workout for me to do that. Tues AM solo swim I stole this one from PWB but had to shorten it a little to fit into my time slot. 800 cruise 200 IM @ base + 20 600 @ base 2 x 200 IM @ base + 20 descend 400 @ base - 5 3 x 200 IM @ base + 20 descend 100 w/d 3100 Loved this one. Thanks PWB! I haven't done a solo swim in weeks and forgot how hard they can sometimes be. I had the ENTIRE pool to myself which was a added bonus.
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