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Don't get me wrong I love long course but I hate when they start flipping the pool back to short course before you have a chance to finish your workout. I had to modify some of the intervals at the end to atleast finish the set with fins before getting thrown out. 400 free 4x50@1:00 8 SDKs off wall 4x25@:35 free over kick 100 IM :05 rest at the 25s 50 EZ 50 DPS smooth 42 strokes 2x25@:50 build to sprint kick 4x25@:50 build to sprint free 2x25@1:00 kick + cruise 4x25@1:00 burst swim + cruise 50 EZ 2x50@1:00 DPS smooth 44 strokes 2x25@1:00 1 fast kick/1 EZ 4x25@1:00 alt fast free/EZ 2x25@1:00 1 fast kick/1 EZ 4x25@1:00 alt fast free/EZ 50 EZ 2x50@1:00 DPS w/fins 32 strokes 2x25@1:00 AFAP kick w/fins 4x25@1:00 alt AFAP w/fins/EZ 2x25@1:00 AFAP free w/fins/EZ 4x25@1:00 AFAP fly w/fins/EZ free 100 EZ Total 2200 meters
The no breathers took alot out of me and believe me they were not no breathers for me 2-3 breaths is good. Human drill must be fun to watch as I try to stay submerged. Submerging is hard to do when you float! 300 free 6x25 scull 6x100@:20 RI free odds 25 rt arm/25 swim/25 lt arm/25 swim evens 25 scull/25 human drill/25 scull/25 human drill 6x100@2:00 odds drill evens smooth w/good turns 4x100@2:30 free broken at 25 for :10, no breather 4x100@2:30 shooters w/fins broken at 25 for :10 6x(25 fist drill+25 free)@1:00 had to cut the interval to get out before the meet began and finish all the workout 100 EZ Total 2850 yards
I was finally getting some good sleep when at 1:45 Yoda our dog decided he needed to go outside so he woke everyone up with his yapping. Atleast fell back asleep fast. My right bicep was cramping a little, but I just kept on going. This was during my friday flyer set. 1000 free broken 1,2,3,4,1,2,3,1,2,1 500 free kick w/zoomers every 3rd 25 fast 5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers made a big difference in my times not using the bigger fins like I normally would but my swim felt good. 4x50@:15R free w/snorkle as 15m kick/20m swim/15m kick 100 EZ Total 2800 meters
If I could just quiet my thoughts I could get some sleep. Oh well I push on for another day. Coffeeeee is what i need now. Did really well this more considering how tired I was. 600 free 4x(4x25)@:35 1=DPS. 2=fast DPS. 3=EZ. 4=fast increase SR 100 EZ Mainset w/fins 4x75@1:45 BA went :50,:49,:48,:47 150 EZ 3x75@2:00 BA held :47 150 EZ 2x75@1:45 BA went :47,:48 150 EZ 1x75 AFAP went :45 150 EZ 6x(25 scull + 25 free) Total 2850 yards
Maybe this change is starting to work. Once I get moving I am finding sprinting easier to do. I guess I will need to change my warmups at meets too. 600 free 8x25 DPK shooter w/ fins @:40 3x(3x50)@1:15 1=1 arm drill 2=kick 3=swim. All swims and drills were fly held :44's on the fly 4x50@1:30 torque drill w/paddles 4x25@1:00 burst and cruise ( had trouble bursting) 50 EZ 2 times thru #1 free #2 kick w/fins felt really good on the fast ones. 25@1:30 AFAP 25@1:00 EZ 50@2:00 AFAP 50@1:30 EZ 75@2:30 50@90% + 25EZ 25 EZ to other end 3x50@1:00 EZ 1:00 rest 200 EZ Total 2650 yards
I must say my legs are whip cream now and my arms just didn't have much. Lung capacity was actually good. 500 free 3x(25 V sit scull + 25 EZ) 50 EZ 8x25@:40 build. Could not get moving like I wanted here 100 EZ 20x50@1:00 free w/paddles used fins on first 10 #1-6 3 w/paddle on rt hand breath to left 3 w/paddle on left hand breath to right #7-10 reverse paddle drill (I assumed this was turn the paddles around on you hand so the hand is not held to the paddle). #11-15 paddles #16-20 DPS hypoxic only 2 breaths per 25 (made it held 12-13 stroke count and made the breathing even with a flipturn!) 100 EZ 20x25@:40 kick w/snorkle in streamline. OUCH! Got faster the further into it I got 100 EZ Total 2700 yards
Updated January 24th, 2012 at 08:03 AM by Donna
What a shock walking in to a long course pool when your expecting it to be short course. I was looking forward to working my sad excuse for a turn but low and behold. NO TURNS! 500 free 2x(4x50) @ 1:30 #1 kick, #2 25 shooter +25 kick #3 25 fist+25 swim #4 swim 8xthrough ending on a sprint 50 fast@1:30 went :41,:41,:43,:43,:43,:42,:41 Nx50@1:00 EZ were N=1,2,3,4,5,6,7 This really pushed my lungs on the sprints. Felt better than I have on these but I could tell when I was getting sloppy too. Total 2500 yards
At first during warmup I felt like "oh no another sore day where I feel like I am going no where". Glad I can say that changed in many ways. During the 8x50 part of Leslies warmup I was visited by a police officer who was looking for my license and insurance policy number. Apparently someone hit my car in the parking lot and was nice enough to call the police and have a report done. Luckly I didn't have to leave the deck since I had my insurance providers web app on my phone. Well here is the workout with all my comments. 600 Free 8x50 w/paddles odds swim@1:00 evens kick@1:15 6x:10 VK w/dive brick +:30 resr 6x thru (did not do an interval actually coaked during the first VK and then at the end I had to wait till my heart rate dropped alittle to finish on the last one) VK :15 in streamline position 10 pullouts 12.5 burst & cruise to wall & 25 EZ 2x50 smooth free 1x50 @200 pace went :38 2x25 burst & cruise an extra 100 here while I was helping demonstrate a drill 2x50 smooth free 1x50 @100 pace went :36 2x25 burst & cruise 2x50 smooth free 1x50 @100 pace went :34 2x25 burst & cruise kept feeling faster with each round on that 300 EZ 8x(25 AFAP + 75 EZ) @ 3:00 4 kick, 4 swim did the kick with snorkle in streamline position the swims were great held 16's for the 25's and overall even swimming easy the 100's were 1:30, 1:28, 1:25, 1:25 200 ez Total 3200 yards Finished up this evening with a half hour on my quads and half hour on my glutes using the Compex Muscle Stimulator. This is the only thing I can do with my knees as bad as they are.
Updated January 21st, 2012 at 07:54 PM by Donna
Since is still swim some distance I figured LCM=distance. My arms felt sore especially since I did some upper body weightlifting last night. 100,200,300,400@:10 R. Free w/6 SDK's off wall 500 free kick w/zoomers every 3rd 25 AFAP 10x100 free w/paddles & bouy #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 made them all but last one was tough 6x50@1:20 free as 15m kick/20m swim/15m kick w/snorkle 200 free EZ Total 3000 meters
Strokes felt slow and my aches and pains decided to join me today. Leslie was right when she said this was a challenging hypoxic set. I neede that, my lung capacity was challenged. The other challenge I have is my bouyency. I pop to the surface to quickly. You know fat floats so I guess I need to rid myself of the fat. I used my new zoomers today for the fin work. 600 free 8x25@:35 1 arm fly drill (good for my back) 3x(4x25)@:45 w/fins #1 shooter #2 build #3 shooter #4 EZ 50 EZ 3 times thru 200@:30 RI* 150@:30 RI backstroke 6 kicks off wall 50 at 100 race pace (fly, back, breast) went 41, 41, 52 100 EZ * Round 1 25fly/25free 6 kicks off each wall w/fins Round 2 free 6 kicks off each wall Round 3 breast w/long pullouts 2x100 free 50 kick/50 swim w/snorkle kick is sprint swim is w/4-6 beat kick 150 free Total 3000 yards
I am still tired and tried to move but I felt slow today. One area I need to work on beside the kick is my turns. Sprinters catch me on turns but I am better than most distance swimmers. 300 Free 2x100@:15R 25 scull, 25 fist drill, 25 kick, 25 swim 4x50@1:15 kick 4x(3x25)@:35 #1 tarzan w/dolphin kick (I was totally uncoordinated here) #2 power kick 12.5 then cruise #3 burst & cruise 50 EZ 4x50@1:30 25 barge kick w/fins & board & 25 EZ (this was hard) 50 EZ 4x50@1:30 25 kick w/fins & board UW to mid pool then fast free kick to wall & 25 EZ 50 EZ 4x50 :10 AFAP kick at wall into fast 25 shooter & 25 EZ w/fins (my greatest challenge is lung capacity here) 100 EZ 2 times thru (I really need this set more or a turn set) 12.5@:30 from a dive work start 25 @:45 from mid pool fast into and out of turn 12.5@:30 from mid pool fast finish 50@1:30 build to fast turn and breakout then cruise 50@1:30 90% effort w/fins went 29 and 30 100 EZ 250 EZ Total 2600 yards
Updated January 18th, 2012 at 07:49 AM by Donna
Got in at 10pm from Disney and went to bed. Woke at 12:30 and laid awake for 2 hours then the alarm woke me at 4:30. Needless to say I did not have time to pull my workout off so I decided to try my new yellow zoomers. It is interesting using these. In some ways they were hard but in some they were not. 5x100@2:00 free pull to kick 4 times thru #1 free, #2 back, #3 fly, #4 breast ...200 kick w/zoomers or br fins ....4x50@1:00 hold 200 pace 400 free w/paddles, bouy and snorkle Total 2500 yards
Considering I had to move my entire office Friday, today my back was so bad I had to take Ibuprophen and spend time on the tens unit just to be able to swim. The 100 free I tried to be more agressive and not breath every stroke. I went out great for the first 50 and DIED. The 200 back and 500 free were where I expected them to be. Total 2400 yards
After a very frustrating day at work and yes I actually let out a chilling scream in the afternoon. I hate when people don't listen, but amazingly after that release the idiots started listening. 500 free 500 free kick w/fins every 3rd fast 8x25@:45 shooters with fins 5x100@2:00 fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim 8x25@:45 kick w/snorkle build 100 EZ 6x50 from dive 20 yrd sprint 200EZ Total 2500 yards
I have a kids meet this weekend. The only sprint I am doing is the 100 free but it will be interesting to see how I do. 300 free 5x100@1:45 fly w/fins as 25 rt arm/25 lt arm/25 scull/25 swim 4x(5x25)@:35 shooters w/fins, 1-5 on back 6-10 on belly 11-16 on side alt. 17-20 360 rotate 8x25@:45 streamline glide then EZ to wall (I tend to rotate to my right so on a few I came up on my side, I also float to I was on the surface by the first red line) 8x25@:45 breaststroke pull outs 50 EZ 3x100@1:45 free no breathing in or out of turns 4x(25 scull & 25kick) w/snorkle 6x50 from a dive 20 yard sprints 100 free EZ Total 2650 yards
I still battle with the sitting on the side of the pool resting thing. I feel like some intervals are too long but I did everything today as written almost. 600 free 4x25@:45 free odds build evens EZ 4x25@:45 kick odds build evens EZ 4x25 drag race from dead start this was fun started with an explosive kick to get moving 1x50@1:00 EZ 8x25@1:15 burst & cruise (did the even ones from the block, thought I had thrown my back out on the first start but felt better after...weird) 2x50@1:00 EZ 4x(25 AFAP&50 EZ)@2:30 1 each stroke (fly felt great) (I missed the fins on this but then again breat w/fins doesn't work for me) 2x50@1:00 EZ 2x(37.5 AFAP & 11.5 EZ)@3:30 w/fins went 32's 3x50@1:00 EZ 1x50@5:00 AFAP w/fins went 28 6x50 EZ Total 2500 yards
Updated January 11th, 2012 at 07:27 AM by Donna
Today was one of my bad back days but I was able to use a couple parts of this workout to loosen it up. 600 free 200@3:30 dolphin kick w/fins (good back lossener) 2x100@2:00 free w/paddles @200 pace went 1:16,1:15 4x50@1:15 1 arm fly (another good back loosener) 6x25@:35 free kick fast w/fins & board @100 pace held :16's 6x25@:35 shooters odds burst evens EZ 100 EZ 200@3:30 dolphin kick w/fins 2x100@2:00 free w/paddles @200 pace went 1:14,1:13 4x50@1:15 IM order 6x25@:35 free kick fast w/fins & board @100 pace held :16's 6x25@:35 shooters odss burst evens EZ 100 EZ 2x100@2:00 free w/paddles @200 pace went 1:15,1:14 200 EZ Total 3000 yards
Updated January 10th, 2012 at 07:32 AM by Donna
This was Sprint kick day and a good thing because last night I did my upper body weightlifting circuit. Now I can just hurt all over at once. That is the good kind of hurt. 600 free 3x(3x50)@1:00 #1 25skull/25swim #2 kick #3 swim 10 squat jumps off bottom dolphin kick 6x25@1:00 kick on back holding 2# weight over head with other arm at side (I thought this would be more difficult but it wasn't) 6x25@:45 double torque drill w/paddles &bouy 50 EZ 5x50@1:15 kick w/snorkle high flutter (this was by far the hardest set for me I made the first one in :55 but all the rest were in 1:05 and boy did it hurt) 50 EZ 5x50@1:15 kick w/fins 25 AFAP/25 EZ. (Another killer for me) 100 EZ 5x50@1:15 kick w/fins odds AFAP evens easy (held :35's on the fast ones) 200 EZ Total 2500 yards
Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great. On DPS sets I tried not to allow more the 3 dolphin kicks to focus on getting good distance per stroke. Ron who was guarding said I tend to look better at the end of the practice than when I start. 200 swim 200 kick 200 IM drill 100 scull 8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks) 4x50@1:00 free drill mixed it up 4x25@:40 human drill (this is hard when you float really well) 4x25@:30 free DPS held 15 strokes 1x100@1:45 IM perfect technique (felt sluggish on this one) 50 EZ 4x50@1:00 breast dril w/fins pull w/ dolphin 4x25@:40 breast DPS held 9 strokes 4x25@:40 breast long pullouts (went half pool on pullouts) 1x100@3:00 IM kick on back 50 EZ 4x50@1:00 back drill mixed it up 4x25@:30 back DPS held 12 strokes 2x100@1:45 IM perfect technique 50 EZ 4x50@1:00 fly drill rt arm/lt arm to loosen back 4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast) 2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100) 50 EZ 4x100 free w/snorkle odds kick streamline evens swim (felt really good on this, even my kick was strong I would say it was faster than my fly kicks) Total 3500 yards
Updated January 7th, 2012 at 03:04 PM by Donna
Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great. On DPS sets I tied not to allow more the 3 dolphin kicks to focus on getting good distance per stroke. Ron who was guarding said I tend to look better at the end of the practice than when I start. 200 swim 200 kick 200 IM drill 100 scull 8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks) 4x50@1:00 free drill mixed it up 4x25@:40 human drill (this is hard when you float really well) 4x25@:30 free DPS held 15 strokes 1x100@1:45 IM perfect technique (felt sluggish on this one) 50 EZ 4x50@1:00 breast dril w/fins pull w/ dolphin 4x25@:40 breast DPS held 9 strokes 4x25@:40 breast long pullouts (went half pool on pullouts) 1x100@3:00 IM kick on back 50 EZ 4x50@1:00 back drill mixed it up 4x25@:30 back DPS held 12 strokes 2x100@1:45 IM perfect technique 50 EZ 4x50@1:00 fly drill rt arm/lt arm to loosen back 4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast) 2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100) 50 EZ 4x100 free w/snorkle odds kick streamline evens swim (felt really good on this) Total 3500 yards
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