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Year Three: The Road Back

"Sometimes God calms the storm. At other times, he calms the sailor. And, sometimes he makes us swim. " - Author Unknown

Having killed my knees running half-marathons, I turned to swimming at the ripe young age of 39. I attended my first Masters' practice in August of 2009 and competed in my first ever swim meet in January 2010. My second year focused on training, improving, and competing. My third year... that will be another story.

  1. It's Tuesday... and that means Distance Day!

    by , November 15th, 2011 at 12:18 PM (Year Three: The Road Back)
    I wasn't really sure what to expect when I got to the pool this morning. My calves have been smarting ever since the 6K Postal swim on Saturday and my shoulders after yesterday's swim were pretty tight. Still.... a bad day in the pool is better than a good day dry. And, off I went. Here's what I did:

    350 Warm-Up
    8 x 100 Free on 1:30 (made them all; did 1:22-1:25s)
    4 x 200 as 50 Free / 25 Back / 75 Free / 25 Back / 25 Free on 3:45
    2 x 450 Free on 7:30
    1 x 800 Pull on 12:00
    400 Cool-Down
    Total Yards - 4050

    I was actually pretty happy with today's workout. My calves were very tight and I was really glad to get to the 800 Pull and give my legs a break. Other than that, I opted to do Free w/ a little back instead of full IMs on the 200s and 400s, but added distance to the 400 (went 450s) and made all the intervals. I was really excited to make the 8x100 on 1:30s set. That was a great way to get the workout started.

    There is a meet in Louisville this weekend that a few of my teammates are doing. I was planning to swim in it, but I'm just not sure how my legs will hold up. When I try to kick hard in practice (both yesterday and today), my calves start twinging like mad. Guess we'll see how the sprints go in tomorrow's practice before actually signing up - or letting people know I won't be going. Since the online entry deadline isn't until Friday, I figure waiting one more day won't hurt.

    That's it for now... enjoy your swims!
    Categories
    Swim Workouts
  2. The 6K Postal (and Today's Workout)

    by , November 14th, 2011 at 11:30 AM (Year Three: The Road Back)
    So... Saturday came and (much to my surprise) my husband declined to sleep in - and instead came to the pool with me to be my counter for the 6K Postal attempt..... I DID IT!

    The first 4500 actually felt pretty good. After the first 3000, I started stopping for :05-:10 each 600 to take in a bit of water. I was actually managing to hold a 1:20-1:25 100s pace up until that point. That's when I started to feel twinges in my calves with each push off the wall. I stopped flip turning at that point and did open turns and tried to maximize my glide. That worked for a few hundred yards. That's when my calves both started to seize.... . Realizing I had stopped kicking and was actually swimming while flexing my feet (not the best streamlined position ever invented ), my husband got up from his chair and simply stood over the end of my lane and encouraged me to swim through the cramping. Good thing we had been doing pull sets in practice (albeit with a buoy) because my arms only were what got me through the next 750 or so. By the last 250, my calves had stopped seizing and I was able to finish with a slow kick. Total time for my 6K - drum roll please - 1:32:05!!!!! I was absolutely thrilled! My goals going into the 6K attempt were to: 1) finish and 2) be under 1:45:00. Woo-hoo!

    Then, I took Sunday off and got back in the water this morning. Yikes... my calves are still sore and threatened to cramp up multiple times during today's workout. As such, I didn't push too hard, but was able to do the entire workout without cutting distance or resorting to my pull buoy. Here's what we did:

    450 Warm-Up
    1 x 500 Free on 8:00
    5 x 100 Free on 1:40, 1>5
    4 sets:
    - 1 x 50 Drill on 1:10 (fist, catch-up, finger tip, fist)
    - 1 x 50 "Perfect" Free on 1:00
    - 1 x 50 Fast Free on 1:00
    6 x 50 Kick on :50
    1 x 500 Free on 8:00
    5 x 100 Free on 1:50, 1>5
    300 Cool-Down
    Total Yards - 3650

    All in all, it felt like a good workout, but a partial recovery swim too. Nice!

    Tomorrow is distance day, so we'll see how recovered my calves are by then. I'll let you know.

    Enjoy your swims today!
    Categories
    Swim Workouts
  3. A Freestyle Kind of Day....

    by , November 11th, 2011 at 10:30 AM (Year Three: The Road Back)
    not that it was supposed to be a freestyle kind of day. The workout was mainly written as Free/IM combo's, but other than the first set of drill/swim IM order swims, I didn't have IM (especially fly) in me today. Life has been crazy the last few days and I think the stress of it all caught up with me today. I felt like lead and had trouble moving.... But, I entered the pool this morning feeling stressed and tight. I left the pool feeling a bit more relieved, but much looser. Of course, then I got home.... and that's another story entirely.

    Here's what I did today:
    350 Warm-Up
    2 sets:
    - 1 x 100 Fly drill / Back / Free drill / Free on 2:00
    - 1 x 100 Fly / Back drill / Free / Free drill on 2:00
    6 x 225 Free on 4:00
    2 x 100 Kick (moderate) on 2:00
    4 x 25 Kick (fast) on :30
    2 x 100 Kick (moderate, but faster than last 100s) on 1:50
    4 x 125 Free on 2:10
    300 Cool-Down
    Total Yards - 3400

    All in all, I'm glad I went to the pool this morning because I left feeling tired, but physically better than when I got there. Not sure what feeling beat down does to my 6K Postal attempt tomorrow. I'd still like to try and am hoping to talk my husband into counting for me, so it can be official. If he doesn't, I may try it anyway and use the chrono function on my watch to get my splits. Of course, it wouldn't be official (and thus not submitted for my Postal Swim) without a "real" counter and all.... but it's more about seeing if I can do it. Hopefully, a calmer day and a great night's sleep will leave me in a good place tomorrow morning.

    Enjoy your swims today!
    Categories
    Swim Workouts
  4. Woo-Hoo! I Did Today's Workout!

    by , November 10th, 2011 at 12:00 PM (Year Three: The Road Back)
    So, I realize that I've gotten much better at doing workouts as they are written without going to my fins or cutting distance as a matter of routine anymore. That's a good thing. But... there are still days when I actually get through a workout as written (typically with much cajoling from my coach) and am really proud of myself. Today was one of those days!

    Here's what we did:
    400 Warm-Up
    2 x 50 Free on 1:00
    2 x 50 Kick on 1:00
    2 x 50 Pull on 1:00
    2 x 50 Free on 1:00
    8 x 100 Free on 2:00, maintain best average (held 1:19-1:20s)
    1:00 rest
    6 x 100 Free on 1:50, hold best average (held 1:19-1:20s)
    1:00 rest
    4 x 100 Free on 1:40, hold best average (held 1:20-1:22s)
    1:00 rest
    3 x 100 Free on 1:30, hold best average (held 1:22-1:24s)
    1:00 rest
    2 x 100 Free on 1:20, hold best average (did 1:19, 1:24)
    150 Cool-Down
    Total Yards - 3250

    The only change I made to this workout was a shortened cool-down because I had to get back to the house to make sure my kids were up and ready for the bus. I wish the second of the 2 x 100 on 1:20 had been under 1:20, but I was really happy to have made the first one. Had there been another 100 after that second one.... well, I probably would have cut the 100s to 75s. As it was, I was looking for my fins when we got to the 1:20s round, which my coach had "conveniently" moved out of arm's reach. Huh.... I must say, though, that having a coach on deck who believes I'm capable of more than I give myself credit for (while really annoying sometimes) is such a blessing - and I've seen incredible strides in the last few months. Thanks, Coach B. I really appreciate you on deck!

    Enjoy your swims today!
    Categories
    Swim Workouts
  5. I Kill Myself Sometimes....

    by , November 9th, 2011 at 10:08 AM (Year Three: The Road Back)
    or maybe it's just that I've been on this new kick where if I think I CAN'T do something, then I make myself try. This was manifested in my open water adventures this past summer (and it turns out I didn't get bitten by the fishies and I LOVE open water), my goal to start competing in the longer pool events (read as anything longer than a 100 ), and my desire to participate in the Aquabike races next summer.

    So... what am I wondering now? If I should just do the 6000 Postal Swim on Sunday?! I just did the 3000 Postal yesterday (and really felt it in the pool this morning). What am I thinking?! Guess time will tell what I decide to do... and it would be a great workout even if I don't get all the way to 6000 yards. I have never done a continuous swim of over 3850 before - this might be pushing it just a tad, don't you think?

    Anyhoo... here's what we did today:

    400 Warm-Up
    12 x 50 IM Order Stroke on 1:00, 1>3
    16 x 25 IM Order Kick on :30
    3 sets:
    - 1 x 100 Free as 25 / :10 rest / 75 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 50 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 50 / :10 rest / 25 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 25 / :10 rest / 25 on 2:10
    - 1 x 100 Free ALL OUT on 2:20 (went 1:16, 1:14, 1:11)
    - Note for Set: The 25s are fast; other swims are moderate
    50 Cool-Down
    Total Yards - 2950

    I must say - I don't know where I pulled the 1:11 from this morning. I felt nasty slow and achy all of practice. But... I just concentrated on my turns (and starting with the opposite arm per my coach's direction). That's getting a bit easier too! YAY for a great week in the pool so far. We'll see what tomorrow brings....

    Enjoy your swims today!
    Categories
    Swim Workouts
  6. Monday's Workout & My Postal Swim

    by , November 8th, 2011 at 11:35 AM (Year Three: The Road Back)
    Yesterday just got away from me, so here is what we did yesterday. I must say - I really enjoyed doing this workout - and - I actually had a good descend on each of the 4 sets of 4x100's!

    400 Warm-Up
    1 x 300 Kick on 6:00, 1>3 100s within
    8 sets:
    - 1 x 50 Drill on 1:00
    - 1 x 50 Free on :50
    4 sets:
    - 4 x 100 Free on 1:40, 1>4 (went from 1:30s to 1:18-1:19s)
    - 2 x 25 Free on :30
    1 x 300 Kick on 6:00, 1>3 100s within
    100 Cool-Down
    Total Yards - 3700

    I have been wondering when I could get my 3K Postal Swim done - and was planning on dragging my husband to the pool this weekend to count for me. Then, I saw today's workout. After the 400 Warm-Up, it simply said "6 10-minute swims". So, without much for my coach to do on deck, he agreed to count/time for me and took my splits in between making sure the rest of the swimmers went off on their next 10-minute swim when they were supposed to. My goal for the 3K swim (especially since I've never swam that far non-stop before) was just to hold at (preferably under) a 1:30 per 100 pace. The result? My final time was 44:26.88!

    This swim was not about "winning" the postal challenge, but completing it instead. I've discovered that my body is much stronger than my mind thinks it is, so this swim was more about staying mentally strong throughout.

    And... the 6K Postal will have to wait for next year.

    Enjoy your swims today!
    Categories
    Swim Workouts
  7. A Little Bit of Everything....

    by , November 4th, 2011 at 10:57 AM (Year Three: The Road Back)
    Today's workout had a little bit of everything - kicking, pulling, freestyle, and IM. All in all, it was a great workout. I just wish I had felt better going in and could have really done it justice and didn't have to get out early. Here's what we did today:

    300 Warm-Up
    2 sets:
    - 1 x 100 Kick on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 x 200 Pull on 3:15, 1>3
    3 sets:
    - 3 x 50 KIck on 1:00
    - 2 x 50 Drill/Swim on 1:15
    - 1 x 250 IM on 5:00, rotating order (see below)

    3 x 50 Kick
    300 Cool-Down
    Total Yards for Me - 3250


    IM Rotating Order (first 2 rounds w/ fins):
    - 25 Fly, 50 Back, 75 Breast (took off fins, then), 100 Free
    - 50 Fly, 75 Back, 100 Breast, 25 Free
    - 75 Fly (as 25 Fly, 50 Drill), 100 Back, 25 Breast, 50 Free
    - 100 Fly, 25 Back, 50 Breast, 75 Free (didn't get to this one as I was cooling down).


    This weekend should be a beautiful one here in Central Indiana - sunny with seasonal temperatures. I'm keeping my fingers crossed that this isn't the last of the nice weekends before winter really arrives.... Time will tell.


    Enjoy your swims!
    Categories
    Swim Workouts
  8. Felt Longer Than It Was

    by , November 3rd, 2011 at 12:48 PM (Year Three: The Road Back)
    Today's workout definitely felt longer than it was, but it was a great workout. Instead of descending within a given interval, the interval remained the same, but the distance increased. Personally, I found it much easier to increase my distance by swimming harder than to descend my times. It was originally written as a 2:00 interval, but the coach adjusted it to 2:15. For the two faster swimmers, he had them go 125, 150, and 175. Here's what we did:

    400 Warm-Up
    4 x 100 on 2:00, 1st 3 as Fist Drill, 4th as Free
    6 sets:
    - 1 x 100 Free on 2:15
    - 1 x 125 Free on 2:15
    - 1 x 150 Free on 2:15
    4 x 50 Kick on 1:00
    100 Cool-Down
    Total Yards - 3350


    If you're looking for a challenge, this is definitely one to do.... actually, I'll keep this one handy and do it again on one of my solo Saturday swims.


    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Sprinting...In Theory

    by , November 2nd, 2011 at 10:01 AM (Year Three: The Road Back)
    Just so you know... kids are exhausting! And, mine aren't even that young anymore... Why is it that when I am planning to go to bed before my high schooler, that's when she has a paper due in the morning and the printer is low on ink?

    All that, of course, is my way of saying that instead of waking up on my own a few minutes before my alarm goes off, my alarm went off loud and clear this morning. And I arrived at the pool still not feeling quite woken up. But... I love to swim and gave today's workout my best effort.

    Here's what we did:
    400 Warm-Up
    8 x 50 Kick on 1:05, 1>4, 5>8
    6 x 50 Free on 1:30, 15 yds POWER; 35 yards easy
    4 x 25 Fist Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Free on :40, descend stroke count each time
    8 sets:
    - 1 x 50 Free FAST on 1:00 (best :34, worst :37)

    - 1 x 100 Free on 2:00
    200 Cool-Down
    Total Yards - 2900

    Here's the interesting thing from this morning's workout and both myself and my coach are slightly baffled. On the Right Arm Only drill today (with my left arm at my side), my left shoulder really hurt. It felt like it was going to come apart. What I really don't get is that it was at my side.... and when I raised the arm over my head for the second 2 of 4 25s, it was fine. It was also fine during normal freestyle - no pain at all. It's got to be something with my body roll, but I don't know what. Ideas?

    Other than that, I wasn't particularly happy with my :37, but it wasn't too surprising given that I was chatting right up until it was time to go - and my flip turn was nasty on that one. I was pretty happy to end the set with a :34 - especially today.

    I hope you enjoy your swims today!
    Categories
    Swim Workouts
  10. Distance Day (w NO fins!)

    by , November 1st, 2011 at 10:37 AM (Year Three: The Road Back)
    So, if you regularly read this, you know that I am trying to limit the use of my fins (in order to build both my kick and my endurance). Today was just such a day. I must say that it's really great to have a coach on deck that can get you to do things you don't want to do. He had no problem with me shortening the 400s to 375s or the 300s to 275s in order to get ~0:15 rest between swims. For the final set of 200s, my initial plan was to put on my fins and kick. When he just rolled his eyes (and said nothing), that somehow got to me. I took my fins back off and swam the final set of 200s. YAY for me! They hurt and my shoulders were aching... but it was another good mental workout - to know (and have proven again) that my mind gives out before my body does.

    Here's what I did today:
    350 Warm-Up
    4 x 375 Free on 6:00
    4 x 275 Pull on 4:30
    4 x 200 Free on 3:10
    100 Cool-Down
    Total Yards - 3850

    The original set was written as 400s and 300s on the intervals above, then the 200s on 3:00.

    Whew! That was a lot for this morning. Then, just because I am who I am, I did 10 miles of spinning before getting ready for work. Happy thought there is that those times are getting faster (and the intensity level programmed is going up). YAY! Now, we'll see how the legs hold up for tomorrow's swim.

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  11. The Dreaded Thirty Minute Swim....

    by , October 31st, 2011 at 09:48 AM (Year Three: The Road Back)
    Since I didn't check in over the weekend, a quick update. I did one of my very favorite sets on Saturday. It's a little ladder that seems to go pretty fast - and piles up the yardage too. And... it's pretty easy to do when you have to share a lane at the Y. Here's what I did on Saturday:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM on 2:00
    4 sets (1 & 3 - free, 2 & 4 Fly w/ fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 3:30 (1 & 3 pull, 2 & 4 kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    400 Cool-Down
    Total Yards - 4400

    Of course, after getting out of the pool, my husband and I headed to Terre Haute, Indiana, to cheer on the HSE Cross Country team as they competed in the State meet. The boys' team finished 2nd overall and the girls' team (who had never reached the State meet before) finished 6th out of the 24 teams who reached State. My daughter blew away her personal best time at this particular course by running a full three minutes under what she had run previously this year. WAY TO GO! All in all, a great weekend!

    Back to the pool this morning, only to find that the scheduled workout was the always-fun, never-boring (ahem...) 30-minute swim. Actually, since I'm trying to build up my endurance and speed for open water, I've been trying to do 2000 yards straight every other weekend. It was much easier swimming this when the entire team kept going instead of when I just have to tell myself to keep going on my own. My goal was to get in 2000 yards in under 30 minutes - I got 2050! YAY! This is the first 30-minute swim when I actually not only hit 2000 yards, but went over 2000 yards. (I typically had been getting 1800-1850 or so.) What I'm realizing is that my body is much stronger than my mind. Shocking isn't it?

    Anyway, here's what we did today:

    350 Warm-Up
    8 x 50 Fist Drill / Free on 1:00
    6 x 50 Kick on 1:00, 1>3, 4>6
    1 x THIRTY MINUTE SWIM (got 2050 yds)
    400 Cool-Down
    My Total Yards - 3500

    Enjoy your workouts today and be careful tonight as the kids are out and about trick-or-treating.
    Categories
    Swim Workouts
  12. At Least I Made It To Practice

    by , October 28th, 2011 at 12:24 PM (Year Three: The Road Back)
    Yesterday feels like a roller coaster. It started out with a tough practice. Then, I took my youngest to an orthopedist to talk about her broken toes. Then, worked late to make up the time I was out. Finally, subbed into a mixed doubles tennis match that was so close, it took two hours to complete three sets. All in all, I was going all day and didn't get into bed until after 11pm. WAY past my bedtime. When this morning arrived, I still got out of bed and headed to the pool. (My husband thinks I'm nuts!)

    Here's what we did:
    350 Warm-Up
    8 x 50 Free on :50
    4 sets (wore fins for all):
    - 3 x 100 IM on 2:00, 1>3
    - 4 x 25 IM Order on :40
    1 x 400 Kick on 7:00
    1 x 400 Pull on 7:00
    300 Cool-Down
    Total Yards - 3450

    The only thing I was really disappointed by was my wearing fins for the entire IM set. Looking at the workout, it didn't seem like it would be too terrible - especially on the 2:00. But... the tennis completely took it out of me (not to mention just 5 hours of sleep) and there was no way it was going to happen. I elected to put on my fins and do the IM set instead of just swimming free. So... happy with it; not happy with it.

    Of course, in my insanity, I came home and biked the 10 miles I had planned earlier in the week. Now.... all I want is a nap! After I hit the grocery store on my way home from work... couch here I come!

    I hope everyone who is swimming in the GRIN Fall Classic tomorrow has a blast. It was a different experience the end of this week to see others getting out of the pool early in a mini-taper way and not me. There are so few meets I don't swim in that it was really odd. Of course, there's no way I can miss my daughter and her cross country team running tomorrow for the State title. GOOD LUCK HSE!

    Enjoy your swims and your weekend!
    Categories
    Swim Workouts
  13. A Free-fest!

    by , October 27th, 2011 at 01:51 PM (Year Three: The Road Back)
    Today was focused on freestyle - and a bit of speed. All in all, I did the entire workout as written and made all of the intervals fairly easily. The only thing I didn't do as written was for the 12 x 50 Free on :50 set. We were supposed to swim every 3rd as stroke instead of free. Since 50's on :50 are still a bit challenging by the end of a group (I usually come in when not "sprinting" at about :40), I elected to do them all freestyle. Anyway, here's what we did:


    400 Warm-Up
    1 x 400 as 50 Kick/ 50 Drill/ 100 Swim x 2 on 7:30
    12 x 50 Free on :50
    1 x 200 Free on 5:00 FAST! - broken every 50 for 10 seconds (got 2:30)
    8 x 50 25 Drill/ 25 Swim on 1:00
    9 x 100 Free on 1:45, 1>3, 4>6,7>9 (did three fast swims at 1:17-1:19)
    6 x 50 Kick on 1:00
    300 Pull Cool Down
    Total Yards - 3500


    Of course, after getting out of the pool and doing my basic strength exercises at home (push-ups, sit-ups, etc.), I was off to the orthopedist. Not for me, of course, My younger daughter (the one who broke her arm over the summer) has now broken the three middle toes on her left foot..... really not a fan of this broken bone thing. Anyway, she's on crutches and in a boot. The hardest thing for her will be to not do any jumping, running, climbing, etc. for the next 4-6 weeks until she is once again cleared by her doctor. I must admit to being nervous. Everything is lined up right now, but if she bangs it hard enough, she could end up needing surgery to repair her foot. Ugh! Keep your fingers (and toes ) crossed!


    Back to work now. Enjoy your swims today!
    Categories
    Swim Workouts
  14. Definitely Distance Day

    by , October 25th, 2011 at 12:31 PM (Year Three: The Road Back)
    As Tuesday's are typically distance days, this one proved to be no different. What proved different was that I actually kept up. I only made one "minor" change to the 1 x 500 swim because I was getting really bored only doing freestyle. Here's what we did:

    350 Warm-Up
    1 x 100 Free on 1:45
    4 x 25 Free on :30
    1 x 200 Free on 3:15
    4 x 25 Free on :30
    1 x 300 Free on 5:00
    4 x 25 Free on :30
    1 x 400 Pull on 6:30
    4 x 25 Free on :30
    1 x 500 on 8:00 (wore fins - did as 100IM / 100 Drill Cycle Fly / 100 Drill Cycle Back / 100 Drill Cycle Fly / 25 Kick / 25 Fly / 25 Kick / 25 Fly)
    4 x 25 Free on :30
    1 x 600 Pull on 9:00
    4 x 25 Free on :30
    1 x 700 Free on 10:30
    8 x 50 Kick on :50
    Total Yards - 4150

    I was really pleasantly surprised that I was able to hold all the intervals and not have to drop distance. That's still a pretty big step for me when I can do a distance day without dropping yardage. Guess swimming all those long sets on Saturdays are starting to pay off!

    Since I'm not competing this weekend (due to my daughter running in the State Cross Country meet), I decided to get back to cycling / spinning (depending on the weather and time of day) and did 15 miles of spinning. That felt pretty good too. Of course, we'll see how I feel back in the pool tomorrow morning. For right now... not bad.

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  15. Checking In....

    by , October 24th, 2011 at 11:55 AM (Year Three: The Road Back)
    Last week was crazy, so while I did manage to find time to swim every day, blogging about it was another story. Hopefully things will settle down a bit this week - we'll see.

    Update: The HSE Girls and Boys Cross Country teams are both headed to the Indiana State meet this coming weekend! My freshman daughter went from barely making the JV squad at the beginning of the season to being the 6th runner on their Varsity squad of 7. I am so very proud of her! So... instead of swimming in a SCM meet on Saturday, I'll be cheering at the State meet!

    As for swimming this morning, it was a pretty good day. While I freely admit that I swam most of the Fly stroke today as drill instead of full stroke, I managed to do the entire IM portion of the workout without fins - a huge deal for me! So, I was proud of that. As for the workout, here's what we did:

    400 Warm-Up
    4 x 150 Free on 2:30 as 100 Moderate / 50 Hard
    6 x 100 Reverse IM on 2:00
    6 x 75 IM Order (no free!) on 1:30, #3 and #6 fast
    1 x 200 Pull on 3:30
    6 x 50 Stroke (no free! - did 2 of each) on 1:15, #3 and #6 fast
    1 x 200 Kick on 3:30
    6 x 25 Stroke (no free! - did 2 of each) on :45, #3 and #6 fast
    1 x 200 Pull on 3:30
    400 Kick Cool-Down
    Total Yards - 3500

    That's it in a nutshell. Pretty good workout today. I actually enjoyed it! Tomorrow is distance day... should be interesting.

    Enjoy your swims today!
    Categories
    Swim Workouts
  16. An IM Friday!

    by , October 14th, 2011 at 12:29 PM (Year Three: The Road Back)
    Today's focus went between freestyle and IM. For some reason, I find IM easier to do when the entire set is IM. Switching back and forth between IM and freestyle is really tough for me and I get really worn out. That being said, my 350 Free felt the best of all my freestyle swims this morning.

    Here's what we did:
    400 Warm-Up
    3 sets:
    - 4 x 50 Free on 1:00; #1-3 drill/swim, #4 Fast
    - 4 x 50 Kick on 1:00, 1>4
    1 x 100 IM on 2:00 (wore fins)
    1 x 150 Free on 2:30 (no fins)
    1 x 200 IM on 3:45 (wore fins)
    1 x 250 Free on 4:15 (no fins)
    1 x 300 IM on 5:15 (wore fins)
    1 x 350 Free on 6:00 (no fins)
    1 x 400 IM on 7:30 (wore fins)
    100 Cool-Down
    Total Yards - 3450


    I've decided that tomorrow will be a long, easy swim focused on endurance over a long period (like 2000 yards) and not on speed or stroke. But... being as I did 18.2 miles of spinning in 60 minutes AFTER my swim this morning, I have no idea if I'll be pulling, swimming, kicking with fins, or simply floundering.

    Tomorrow is the Regional Cross Country meet - GO HSE!

    Enjoy your weekends and your swims!
    Categories
    Swim Workouts
  17. A Stretch Out Kind Of Day!

    by , October 13th, 2011 at 11:29 AM (Year Three: The Road Back)
    Whether or not today's workout was intended to be a stretch out kind of day, that's what it ended up being for me. We had a 16:00 set where the idea was to find a challenging 100s pace and do as many 100s on that pace as possible within the allotted time frame. I probably could have pushed a 1:35 pace and made them all, but I elected to swim on the same pace with PK. He was pulling 1:32ish, so 1:35 interval would have been really pushing him. We elected to swim on a 1:40 interval - and I held all 10 100's at 1:26. After normal swim practices and 31 miles biking this week so far, I was really pleased to hold 1:26s throughout!

    Here's the rest of the workout:
    250 Warm-Up
    8 x 50 Drill / Swim on 1:00 (rotated catch-up w/ fist drill)
    4 x 25 Free Fast on :40
    2 sets:
    - 1 x 50 Free Easy on 1:00
    - 1 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 2 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 3 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    1 x 16:00 (idea: do as many 100's as possible resting :05-:10 between - did 10 x 100 on 1:40 interval holding 1:26s)
    3 x 50 Kick on 1:00
    3 x 50 Kick on :55
    3 x 50 Kick on :50
    50 Cool-Down
    Total Yards - 3250

    That's it for now. Today is a rainy, yucky kind of day in Indiana - a great day to go grocery shopping after work. I'm hoping tomorrow will be sunnier because I'd like to get another bike ride in.

    On another note: My daughter's time trial on the Sectionals meet course got her bumped up to the Running Squad for this Saturday's Regional meet. (There are 12 on the Varsity squad, but only the top 7 run in the meets (Sectionals, Regionals, Semi-State, and State). The other 5 run time trials and are alternates.) WOO-HOO for her!

    Enjoy your swims today!
    Categories
    Swim Workouts
  18. ALL OUT 100s!

    by , October 12th, 2011 at 11:07 AM (Year Three: The Road Back)
    Today was a typical Wednesday sprint day. Instead of focusing on 50's, however, we bumped up to 100's. I must say, I pleasantly surprised myself in two ways:

    1. I didn't throw up in the pool!
    2. I did a 1:10, 1:11, and 3 1:12s from a push!

    Here's what we did:
    400 Warm-Up
    1 x 400 Kick on 8:00
    6 x 50 Kick Faster on 1:00
    5 sets:
    - 4 x 50 Free on 1:00
    - 1:00 rest
    - 1 x 100 Free ALL OUT on 3:00 (did 1:10, 1:11, 1:12, 1:12, 1:12)
    (added 50 EZ after first three rounds)
    250 Cool-Down
    Total Yards - 3000

    Shout out to the HSE boys and girls cross country teams! Both earned a birth in the Indiana Regional Meet coming up on Saturday by finishing 2nd each in yesterday's Sectionals meet! WAY TO GO!

    I'm debating a bike ride this afternoon, since it's supposed to get a lot cooler and rain the rest of the week. Not sure how my legs will handle it, but unless something wacky comes up this afternoon, I probably will.

    Enjoy your afternoon and your swims!
    Categories
    Swim Workouts
  19. Distance Day

    by , October 11th, 2011 at 03:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Categories
    Swim Workouts
  20. Meet Results and Monday's Swim

    by , October 10th, 2011 at 11:27 AM (Year Three: The Road Back)
    When I last checked in, I was getting ready for the first SCM meet of my season (which - depending on how my daughter's cross country team does in their run to state - may be my last SCM of the season).

    To be really honest, I was really disappointed with how I was swimming. In retrospect, that is silly, but I just can't shake it. I think part of the problem is that I didn't "feel" fast in the water and the other part is that I wanted to drop time from my very best ever converted SCY times (when I was fully tapered); that just didn't happen. I will say, however, that in all four events, I did drop time from the SCM season last year. Every race result was higher than my fully tapered time, but lower than my next best time. Does that make sense? I guess my expectations of myself were just a tad too high and I need to learn not to compare tapered results to non-tapered (didn't even take an easy swim day or a day off prior to the meet) results.

    I was still in my funk when I hit the pool this morning and this workout nearly broke me. In the end, it was more about not quitting then being fast today as I have never been so close to crying at a practice than I was today. Here's what we did:

    350 Warm-Up
    2 x 300 as 4 x 75 IM (no free) on 5:30 - wore fins
    1 x 350 Kick on 6:00
    12 x 25 Kick on :40 - NO fins (did them all on :25-:28 - YAY!)
    8 sets:
    - 1 x 100 Free on 1:45 (held 1:22s)
    - 2 x 50 Free Faster on 1:00 (not faster - doing :38-:40s)
    300 Cool-Down
    Total Yards - 3500

    Of course, in my insanity...

    Today is Columbus Day. The kids are still at school; my husband is still at work. My company lists today as a company-mandated holiday. So... I am entertaining myself until school is out. What do I decide to do with my free time? Yep... 20.5 mile bike ride on my husband's old mountain bike with the front tire that likes to maintain its state of flatness. It wasn't a fast ride.... it took 105 minutes, but I did learn a lot about needing actual biking shorts, how nice a real road bike will be, and how gloves are a good thing as it was chilly and I forgot how much "wind" is generated from biking on a calm morning.

    The first Aquabike is in May - 1500 meter swim and a 26.2 mile ride. Still do-able, but I have a much better understanding of what it will take to get there after today.

    Tomorrow in the pool is distance day... should be interesting.

    Enjoy your swims today!
    Categories
    Swim Workouts
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