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Awf1975

  1. nov 29 12

    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.
    Categories
    Swim Workouts
  2. Nov 27 2012

    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.
    Categories
    Swim Workouts
  3. Nov 25 2012

    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.
    Categories
    Swim Workouts
  4. Nov 24 2012: some days a sippy cup is too complicated

    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.
  5. Nov 23 2012

    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.
    Categories
    Swim Workouts
  6. Nov 6 2012 Lunch Swim

    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
    Categories
    Swim Workouts
  7. Sat morning 11/3/12

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