Swim Workouts

A lot of my swimming has been done at 5:30 AM. This is a different world from the lunch time swims, or the early evening after work swims. Unlike other times of the day swimming at sparrows fart is part getting out of bed and getting to the pool, then seeing all the weirdness in between.

Here is a brief list of oddities....

1/ driving to the pool and seeing people doing the walk of shame from the night before.
2/ getting into the pool and waiting a good 15 min for the lifeguard to saunter up to their post.
3/ the territorial behavior of picking a lane. it usually is a first come first serve. But certain lane mates are "hard to swim with."
4/ the lapper... that one person who is oh so fast and they tend to try to pass you when you are less than 1 foot from the wall
5/ people who actually steal your kick board.... really you can't walk the extra 5 steps to get your own
6/ the half awake lane hog. love how they drift over
7/ the gaggle of swimmers who all are practicing the same workout and belong to some phantom team who take up half the lane space. I also love how they all gather in the deep end and chat for a good 5 min. It's early in the morning, go swim and then go to work.

Had a nice swim....

600 w/u
Main set

x2

3 x 100 (50 sw/50K)
3 x 100
200
400

(:15-:20RI)

After that....

200 easy
12 x 50

200 cd

4100 total

it was a good swim, pool wasn't too busy. Had only one lane mate and she was pretty fast but not obnoxious.

It was nice to get back into the water after taking a week off. At times I felt like i was swimming backwards.... Looking forward to getting some more yards in before the new years.

500m warmup
Repeat 5 times 50m freestyle @8-10 strokes per breath 100m kick

Repeat 10 times 50m sprint freestyle @8-10 strokes per breath 50m easy pace

distance free From what i remember.....

swam 3550 and for the life of me i can not remember the break down other than it had plenty of 100's and a few 200's because what would a swim be without 200's.

the first half of the swim was nice. shared a lane with a pretty good swimmer. What made him pretty good... his manners. then we got another person in so we had to circle swim. she was extremely ambitious and brought her own pace clock.

i know if you bring your own pace clock it is usually in the form of a wrist watch. but to bring your very own big one that you have to prop up on a set of kick boards just makes you extra special. soon after our new lane mate jumped in we dropped one of the first two. so back to straight out and back. then a guy in the most festive type of jammers decided to hop in.

he was also an ambitious type. and soon in the medium a neck and neck grudge match ensued between the pace clocker and festive jammers. they were barely able to out touch the wall (keep in mind we are supposed to be circular swimming). then they would leave starting a new lap right on each others' toes.

this become obnoxious and luckily i was done with my swim. i need to get fast again and get back into the fast lane.

Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.

Was lucky enough to swim in a circle so the pace was good for me.

Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.

Had a good lunchtime swim. Did an extended sessions of 3850.

w/u
300 sw
4x50 sw
4x75 (50 sw, 25K)
4x100

main set
3x100
1x200
3x200
1x200
3x100
1x400 (sucked)
1 min bonus rest
200 pull (pull it out of my @ss)
5x50

c/d 200

Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.

Up at sparrows fart got in the widest lane and did 3850.

Got a massage the other day so i felt like a noodle. the swim felt real good and now i am:

1.06 miles (= 1,865 yards, = 1,705 meters) to next milestone (100 miles milestone).

this swim was a long warmup , lots of 200's and a short cool down.

lots of fun.

w/u
300 s
100 k
200 s
100 k
100 s
100 k

Main set
5x200 (:20ri)
200 fast (1:00 ri)
4 x 200 (:20ri)
200 fast (1:00 ri)
3 x 200 (:20ri)
200 fast (1:00 ri)
2 x 200 (:20ri)
200 fast (1:00 ri)
200 easy (1:00 ri)
200 fast (1:00 ri)

c/d
400

total 5300

This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.

w/u
200
100 k
200

main set

4 x 150
4 x 50 k
4 x 100
4 x 75 k
4 x 200

200 c/d




Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming.

I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's.


Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.

this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.

got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.

i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.

so here is the workout

w/u

300s
100 k
200 sw

main set

4 x this little super set

2x200
2x75

400 kick (100/200/100)

C/D
100

It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.

So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.

had a good 3K swim.

warm up

200 s
100 K
200 s

main set

4 x 150
4 x 50 K
4 x 100
4 x 75 k
4 x 200

cool down

200

it has been a few weeks since my last swim. sometimes i feel like a 400 lbs of rocks and other times i feel like it was a good taper. getting into the water was good and i felt fast and efficient. guess my dryland workouts helped me keep inshape.

it was nice to get in the water after my run this morning.

400 sw

main set
500
2 x 250
500
2 x 250
5 x 100

did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.

Had a great lunchtime swim.

did

w/u
200 s
200 k
200 p
6x75 sprints

main set

200
300
200
300
200

c/d
100

First lunchtime swim while the highschool ear is in session. Ironically, the pool was not crowded, people were nice, and the kids were no wheres to be seen.

today i did my second time trial. it was for 500 yds. i was up at sparrows' fart swimming and the pool was full again. only issue i have is that people really should get in touch with the reality of their abilities. if you are in the medium lane it really is not the best idea to swim breast stroke in a slow way for your entire workout. this becomes an issue when you have to circle swim.

i ended up in the fast lane which motivated me to move. i didn't feel too bad after recovering from the flu. slowly but surely i am getting my endurance up. will try for a masters swim practice this week.

did a 500 warmup and then the time trial, with a 100 cool down.

the 500 felt good after yesterdays 1k.

now i have a pretty good baseline.

did a time trial for 1k. felt pretty good. will do a 500 time trial tomorrow and i should have a good idea of how ability to handle fatigue over a 2 day period.

as the week progresses I will start to build up yardage and get back to swimming 4K in an hour.

swam at 530 am and the place was crowded.

got into the pool at 0530. Not many in the pool. Had a lane all to myself. Not until the end of my workout did someone swim in the lane next to me. She was fast and effortless during her warm up. helped me keep pace which is what i needed to finish out the swim.

I feel pretty good after last night's run. my wind is coming back and i felt strong int he water.

w/u
300 s
300 k

8 x 200 s / 100 k

c/d

100 s

3100

swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around.

This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was!

warmup

300 sw
300 k

2x 100
2x 200
2x 300

100 k

100 cd

had some sinus issue all week. swam 1.5 mile this morning .

it felt good to be back in the pool after a week of feeling sick. first half of the swim i felt feeble. second half i could feel my energy come back. and this is probably the first time in a week that my sinuses were clear.

did 3600.

The theme was 500's and 250's

250s/250K (wu)
500 sw
250 k
500 sw
250 k
500 s
250 k
500 s
250 k

100 cd

nice endurance set. felt good after lifting last night.