Hammering it out

My muscles in my upper back are screaming and the tennis balls are coming to the rescue. Tennis ball self massage.

The sets of 4x75 I really work those fairly fast.

500 free
500 free kick w/zoomers as 25EZ/25mod/25fast
I feell like my kick is not as strong but then I do one of those 500m for time and drop time, go figure.

8x25@1:00 burst + cruise
100 EZ

4x75@1:15 free w/zoomers 6-10 SDK's off walls
1:00 rest
25 AFAP + 75 EZ@3:00 free went 16

4x75@1:30 breast dolphin w/zoomers
1:00 rest
25 AFAP breast + 75 EZ free@3:00 went 25

4x75@1:30 back w/zoomers 5-6 SDK's off walls
1:00 rest
25 AFAP back + 75 EZ free@3:00 went 20

300 EZ w/snorkle

Total 2800 yards

I had a lane by myself today. Yeah! Even though I try today sprint workouts when I know I have slow swimmers around. If they stay in a clump I can adjust my intervals to not run them over.

500 free
500 free kick w/zoomers every 3rd lap fast

6x50@1:30 torque drill w/strapless paddles
50 EZ
8x25@:45 burst fly + cruise free
50 EZ
50 AFAP fly went 41 died at the end a little
150 EZ

4 times thru:
50 from block as 15m UW blast I Made Them! + 35 easy
50 kick AFAP held about 1 minute on these
150 EZ

200 free w/snorkle 1st & 5th lap kick

Total 3000 yards

Still have to maintain my ability to do the 1500 in October. Not as fast as I was but still have some speed.

500 free broken as 1,2,3,4,1,2,3,1,2,1
500 free kick w/zoomers
8x25@:45 shooters w/zoomers

5x100@1:30 free w/strapless paddles & bouy went 1:28,1:27,1:26,1:23,1:21
200 EZ
5x100@1:30 free w/strapless paddles & bouy went 1:27,1:24,1:21,1:20,1:19
200 EZ
5x100@1:30 free w/strapless paddles & bouy went 1:24,1:21,1:20,1:19,1:17
200 EZ

Total 3300 yards

My breast stroke which is slow is as fast as their free with fins. I think management has realized this will not work. Kathy the other faster swimmer just about blew up at them.

Since mondays workout was alot of 25's and 50's I just adjusted the intervals to keep ahead of them just starting up. Thier pattern is 100 free 100 breast 100 kick repeat.

500 free
500 free kick w/zoomers

3 times thru:
25 from dive power kick then cruise almost made 15 meters each time!
50 at 100 pace. Went 36,36,35
50 EZ
25 AFAP went 17,17,16

150 EZ
4x25 fly fast
100 EZ
4x25 back fast
100 EZ
4x25 breast fast this felt really good today
100 EZ
4x25 fly fast keep hips up. I think my arms coming around on fly chased them out of the lane YEAH!
100 EZ

50 AFAP went 35
150 EZ
10x25 1-4 free w/paddles 5-6 breast 7-10 kick w/board
250 EZ

Total 3100 yards

Did get a warm up before the kids warmed up and then did manage 200 yards before my 100 Fly but this was not enough to loosen up completely. Had to watch my kids swim too but I was pleased with the time which was a 1:27.06. This was done in an old polyester suit too.

I had one of my swimmers in the lane next to me and she was ahead of me most of the swim but I managed to pull it out in the end. I always tell my kids your first goal is to BEAT COACH! I always tell my older faster swimmers that there is no excuse for them not making intervals that this old 50 year old can make when they can beat me in a race.

My kick is bad but when I can kick with zoomers faster than the 2 ladies in with me and they are swimming with big fins. Can you say SLOW.

Lucky for me it was long course and they moved out of my way after they were both almost to the wall and I just flipped before the wall and kicked back up to speed. I lapped at 300.

1000 free descent pace
500 free kick w/zoomers

done as 3 moderate 1 fast
4x50@1:10 fly w/zoomers last one in 51
4x50@1:10 back last one 53
4x50@1:10 breast last one 58
4x50@1:10 free last one 41
200 free w/strapless paddles & snorkle
4x50 dolphin kickouts 3 fast fly strokes then easy free
100 kick easy

total 2800 meters

I just need to build my own pool. That's it period! Now how to get the money!

Today I did a distance set even though I will probably get forced in with masters tomorrow. I lost the strap on my paddle druing the third set but was surprised how fast I could swim with the strapless paddles.

500 free every 4th lap kick on back
500 free kick every 3rd lap fast

Main Set all free w/paddles
200@3:30 EZ
5x100@1:30 free @ 1650 pace went 1:18, 1:17, 1:17, 1:16, 1:17
200@3:30 EZ
5x100@1:30 free @ 1650 pace went 1:16, 1:16, 1:16, 1:17, 1:16
200@3:30 EZ
5x100@1:30 free @ 1650 pace went 1:15,1:16, this is were I changed paddles 1:20, 1:19, 1:18
200 EZ

200 EZ w/snorkle

Total 3500 yards

I swim at 2 pools one, they have the head guard doing the aquatics director job but not getting compensated. They give him no authority but to keep this status quo and at the other facility they keep cutting the lane space for lap swim.

We are down to 1 lane short course for 6 lap swimmers of differing speeds. 2 of them I can deal with I lap them around 500 but the other 3 are SLOW! WOMANatees.

What to do. I told the girl at the desk if I got forced back into having to swim with masters they will need to compensate masters out of my membership dues for sharing their lane space. But that also means distance days will be more frequent than I want.

200 free
200 IM drill
100 kick
4x25 skull @ :45
8x25 shooters w/fins @:45

4x50@1:00 drills
4x25 human dril
4x25 DPS free 15 strokes
4x25 no breath free
50 EZ

4x50 1 arm fly
4x25 fly DPS 8 strokes
4x25 shooters w/zoomers
100 EZ

4x50@1:00 breast pull w/zoomers
4x25 breast DPS 7 strokes
250 EZ

Total 2300 yards

the Aquatic center was a wonderful 79 this morning so I was able to push it today.

500 free
8x25@:45 shooters w/zoomers
8x25@:40 no breathers w/paddles i had to take 1 per swim
4x50@1:15 torque drill w/paddles
50 EZ

6x25@:45 burst fly + cruise free
50 EZ
50@1:00 at 100 pace went 37
3x25@:40 at 95% went 17,18,18
200 EZ
50@1:00 at 100 pace went 35
2x25@:40 at 95% went 17, 18
200 EZ
50@1:00 at 100 pace went 34
25 AFAP went 17
200 EZ

8x50@1:15 tombstone kick w/board + zoomers
100 EZ

Total 2750 yards

The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes 13...it was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.

Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

500 choice

8x25@:45 shooters no fins
8x25@:45 kick build

3 x (4 x 25) variables @:45
1 = 12. fast + 12.5 cruise
2 = 12.5 EZ + 12.5 fast
3 = EZ
4 = 200 pace

100 EZ

Main Sets:

5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
1:00 rest

5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
1:00 rest

200 EZ
100 EZ kick

Total: 3000

Felt good over all. Probably not as strong as I wanted but good anyway.

1000 as 200swim/200pull/200swim/200kick/200swim

5x200@3:30 free w/paddles & bouy descend 1-5 went 3:08,3:06,3:06,3:04,3:00

300 EZ
500 kick for time 13:41
200 EZ

Total 3000 meters

This was alot of kicking fo me and it gave me an idea of how much I have improved over this year.

500 free
4x25@:45 scull w/snorkle
8x50@1:00 IM order
100 EZ

5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39
50 EZ
8x50@1:00 w/zoomers odds under/over, evens over/under
50 EZ
200 AFAP kick for time w/zoomers 3:07
200 EZ
8x25@:45 shoorters w/fins
100 AFAP kick no fins for time 1:58!
200 EZ

Total 3000 yards

In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way.

500 free
8x25@:40 shooters w/zoomers

5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick

5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull
5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's
5x25@:40 flutter shooters w/zoomers
5x75@1:30 smooth 6 beat kick free
5x50@1:00 breast pull w/zoomers
5x25@:40 dolphin shooters w/zoomers

200 EZ

Total 2900 yards

Not too bad today. Felt better and faster than yesterday. I know that won't be true tomorrow.

I am going to be losing my fins to my son who will be starting back to swimming in September. So I will start using the zoomers more often.

One day when I feel particularly strong I would like to do the sprint sent fly.

500 free
4x(4x25)@:45 shooters w/zoomers 1-2 DPK 3 fast 4EZon back

8x25@1:00 burst + cruise
50 EZ
50 AFAP went 34 not too good
150 EZ

6x25@:30 @100 pace went 17,18,19,19,18,18
200 EZ
5x25@:30 @100 pace went 17,18,19,18,18
200 EZ
4x25@:30 @100 pace went 16,17,18,18
150 EZ
3x25@:30 @100 pace went 16,16,17
200 EZ

Total 2550 yards

Only my fly seemed fairly good evrything else YUCK!

500 free
500 free kick w/fins every 3rd lap fast

8x25@1:00 burst + cruise
50 EZ

5x50@1:00 kick w/fins descend 1-4 5 EZ went :41, :40, :38, :35
25 fly AFAP + 75 EZ horrid went :19

5x50@1:15 fly descend 1-4 5 EZ went :51, :50, :48, :46 on last one ez went :52 these all felt good
25 back AFAP + 75 EZ went :19

5x100@2:00 free 75 smooth + 25 kick w/paddles & snorkle
25 breast AFAP + 75 EZ went :25

5x50@1:00 1-4 as 25 shooters + 25 EZ w/fins 5 EZ
25 free AFAP + 75 EZ went :16 I guess that was ok

100 EZ

Total 3000 yards

Yes this goes together today. My favorite LCM fly set and another 500 kick with NO FINS! I went about 13:30 today on the kick which is great fro me. My legs are now all red and itchy.

500 free
500 free kick w/fins every 3rd 25 fast

5x200@4:00 Fly w/fins as 50 rt arm/50 lt rm/50 kick/50 swim descending went 3:40, 3:32, 3:23, 3:16, 3:02

500 free w/strapless paddles & bouy
500 free kick w/board in 13:30

Total 3000 meters

I was falling right into EZ today but then those under water no breather just kill me.

300 free
2x50 scull

6x100@:20 RI odds 25 scull 25 swim 25 scull 25 swim
Evens 25 scull 25 human drill 25 scull 25 human drill
6x100@:20 RI IM odds drill evens swim work turns

4x100@2:30 s 25's no breathers@:10R
4x25@1:00 shooters w/zoomers
200 kick w/zoomers
200 swim w/strapless paddles & snorkle

Total 2500 yards

My free did not feel so speedy but the fly felt smooth again.

400 free
8x50@1:30 25 drill + 25 kick
6x50@1:00 w/fins 25 UW dolphin + 25 EZ no lungs on the UW had a tough tim

8x50@1:00 burst + cruise could not move on these
100 EZ

2xthru:
50@1:00 fast R1 free :35 R2 fly :45
2x50@1:00 EZ free
100@2:00 at 200 pace R1 free 1:16 R2 fly 1:40
200@:30RI EZ w/paddles, bouy & snorkle

50 AFAP free went :34 should have been faster
150 EZ

Total 2700 yards

I used this as both aerobic and distance.

My free was some what forced but my fly felt smooth and loose. Back was difficult for some reason, maybe because I have not done it in a while.

400 free
8x50@1:15 as 25 UW dolphin +25 EZ w/fins

3x200@3:00 free w/paddles & bouy descend went 2:50, 2:47, 2:44
3x100@2:00 IM descend went 1:50, 1:47, 1:36
3x50@1:15 fly descend went :50, :47, :44 felt long and smooth
50 EZ

3x200@3:00 free w/paddles & bouy descend went 2:51, 2:46, 2:37
3x100@3:00 kick descend went 2:31, 2:20, 2:07
3x50@1:00 back descend :50, :48, :44
50 EZ

200 EZ

Total 3200 yards