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This morning I was inundated by a load of manatees in my lane. One who just floats(i can do 5 laps to his 2), one who will just turn even though he has a faster swimmer right behind him and a breaststroker who is almost as slow as the floater.
The 3 women who usuallly swim together were getting annoyed by the slow pokes. Lucky for me when I started my sprint set the middle Savannah Masters lane cleared out so I just moved.
Long course with only one lap lane does not work. The aquatic center is going to get some complaints today. Hopefully they will go back to short course until the kids move to the later schedule.
200 IM drill
2x50@:15RI w/fins as 25 shooter +25 scull
2x50@:20RI free 3-5 breaths
5x50@1:00 burst + cruise
6x100@2:00 kick w/fins
#1 fast(42), #2-3 smooth, #4 AFAP(42), #5-6 EZ, #7 fast(40), #8-9 smooth, #10 AFAP(39)
Total 2700 meters
Updated May 7th, 2012 at 08:40 AM by Donna
I feel so tired now. Did really well today despite being tired after yesterday.
Next up is shopping then upper body weightlifting.
The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.
8x25@:45 shooters w/ fins
Did first 3 sets with zoomers and the last set with my longer fins.
4x50@1:30 kick flutter on back held :45
200@4:00 IM drill went 3:05
3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
4x50@1:30 fly kick on back at up tempo held :45
200@3:30 backstroke smooth went 2:50
3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
4x50@1:30 fly kick w/board at 200 pace held :45
200@4:00 breast w/dolphin went 3:38
3x100@1:30 free w/paddles didn't use leg on this held 1:15's
4x50@1:30 fly kick on back at 200 pace hld :45
100@1:45 fly went 1:15
3x50@:45 free did use legs this time went :33, 31, :30
Total 3500 yards
Some how I managed a great workout today.
10x100@1:45 free w/ paddles & bouy held 1:37's
500 free tempo kick w/zoomers this killed my legs in a good way
4x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins went 3:31, 3:28, 3:17, 3:09 the 3rd one I had 2 swimmers trying to pass in my lane on the last lap so I just went deep and did dolphins kick right under them both they were wondring where I went
Total 3000 meters
Updated May 4th, 2012 at 12:50 PM by Donna
Last night did some ab and leg work but not much. Today however my legs are now trashed from more kicking than I have ever done.
600 free w/snorkle
8x50@1:00 w/zoomers odds over/under evens under/over
50 tempo kick in 1:00
100 tempo kick in 2:19
150 tempo kick in 3:25
100 tempo kick in 2:18
50 tempo kick in 1:09
1-3 25 front scull + 25 V sit scull
4-6 breast dolphin
7-9 breast flutter
10-12 25 free + 25 free under water recovery
Total 2150 yards
After my weightlifting on Monday and the workout from this morning, I can barely lift my arms. My legs are not as abused due to having the knee and hip issues so I baby them more.
I made the decision today that when the workout reads stroke I will do fly. This is going to hurt.
4x(3x50@1:15 kick + 2x25@:45 shooters
50's are Rd 1 fly Rd 2 bk Rd 3 br Rd 4 fr
10x50@1:00 w/fins descend 1-5 free 6-10 stroke i did fly at 200 pace. Went 41,40,38,36,35,48,49,47,44,41
4x25@:45 IM order
50 build fly @1:00
100 IM smooth
4x50@1:00 IM order
50 build kick @ 1:15
100 kick at 200 pace
Total 2800 yards
Last night i did my upper body weightlifting routine which has not hit me yet. This morning felt good and loose.
I am back on body for life to see if I can drop about 12 lbs. Before Omaha.
6x100@:20RI free. Odds 25 rt arm/25 swim/25 lt arm/25 swim. Evens 25 scull/25 human drill/25scull/25 human drill
6x100@:20RI IM odds drill evens smooth w/good turns
4x100@2:30 shooters w/fins broken at 25 for :10
6x50@1:00 as 25 fist drill +25 swim
Total 2600 yards
Updated May 1st, 2012 at 08:30 AM by Donna
This was a challenge pulled in at midnight and yes got up at 4:30 to go swim.
4x75@:20RI D/K/S i id IM order
8x25@:20RI shooters w/fins made 2 from a push the ones from mid pool forget it
6x250@4:00 Free w/paddles & bouy went 3:57, 3:55, 3:53, 3:50, 3:47, 3:44
200 kick w/fins & board
100 dolphin kick on back w/fins
100 easy w/fins
Total 3000 meters in 1 hour!
My 50 fly was good with a 33.89. My best is only a 33.77 so that is a sucess for me. The 100 free i didn't want to get wet again so i didn't warm up for it. But I did better than i did 4 weeks ago with a 1:06.48.
I know what I need to work on and I do like long course better so I am ready to work for Omaha.
Total 1000 yards
My 50 Free was not a good time but it was a good swim. I missed my turn just barely getting my right toes on the wall. I just dolphin kicked as hard as I could and still broke 30 with a 29.89.
The 200 Fly was great 3:11.?? And I took 10th.
My relays did great especially the womens free relay. My splits were both low 29's and after have done all of my swims in back to back events.
Over all a good day.
Total 1350 yards
Had a great day today. My second fastest masters 100 Fly 1:22.65 and lead off my free relay with a 28.69 also my second fastest as a masters swimmer!
Thank you Leslie!
Tomorrow is my roughest day with 4 back events 50 free, 200 fly, 50 free in 2 relays.
Total 1350 yards
Yesterday I swam at the aquatic center just to loosen up before the drive, went an easy 700 yards but felt like garbage still. Of course the pool was warm too.
Got in at the pool in Greensboro and did an easy 500 and felt much better than the morning.
Today was the start of the meet and I had a lot of challenges to over come. Got a 500 warm up, then came the swim i felt like it was going to be bout 23 or 24 minutes but to my surprise I saw 22:12.55. This is better than I thought I could do with my change in training.
Did a 500 warm down then counted for Tank and my pecs were sore so I did an additional 200 in the warm pool. Followed by a hot shower.
Total 2850 yards
Updated April 26th, 2012 at 07:55 PM by Donna
Still not feeling great, left shoulder is a little impinged if I move wrong. I did some start and my last one of fly actually felt more normal but that didn't come till number 8.
Over all I don't feel like crud but I don't feel fast either. I know I have to trust my training and once my mental attitude kicks in everything will be fine.
500 free w/snorkle every 4th lap kick
4x25 shooters w/fins actually made all of them
25 build +25 ez @ 2
50 burst + cruise@ 1:30
25 up tempo + 75 ez
8x50 from block alt free/fly
100 long +loose in 1:29
Total 1400 yards
Work has been a nightmare this weekend. The go-live has kept me on the phone and working past my bed time.
Last night I could not stay asleep then I got paged at 4am worked for a half hour and drove to swim practice.
4x50 dril @:20 RI did 1 arm fly
6x50@:20 RI shooters w/fins cruise the rest of the lap
8x50@1:30 burst + cruise alt fly/free for the burst
25 @90% + 75 EZ went 17 on this
2x25 from a dive good breakout
Total 1500 meters
The one good thing I can say....."I AM NOT ON-CALL ANY MORE!"
My muscles are dealing with my massage from yesterday. Not to bad though. Allergies are still causing me to misjudge the top of the water on breakouts. 3 out of 8 times from the blocks.
10x50 free kick
4x25 torque drill
8x50 from block breakout and cruise 4 free 4 fly
8x25 odds up tempo. Evens EZ
Total 1850 yards
Updated April 21st, 2012 at 09:21 PM by Donna
It was Long Course today so I did 400's again
400 free kick w/fins
400 free pull w/bouy
8x50@1:30 free as 15m kick/20m swim/15m kick w/snorkle
Total 2000 meters
Moving faster is getting better though. Not too bad today. Back was locked up as usual and my first start is always painful and horrible.
This set done w/zoomers
4x50@1:00 fly drill alt rt/lt arm by lap
4x50@1:15 DPK shooter + 25 EZ kick
4x50@1:15 rotational kick drills
4x50@1:15 breast pull
1st 25 = build to fast, nail finish
2nd 25 = fast 90%, nail finish went 16
5x50 from block as fast breakout to 15m mark then EZ odds fly evens free on the breakout.
Total 2050 yards
Well if you know me I did more than that.
500 free kick w/zoomers
5x100@2:30 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim but with a kickout to the 15m mark
6x50 from block good breakout then EZ half fly half free my first 2 felt horrid but once my back was no longer poping in and out I did great
200 free EZ w/snorkle
Total 2000 yards in 50 minutes
Still having issues with speed right now and left shoulder, lower back issues abound.
My daughter was complaining about getting old at 21 and I just had to laugh.
500 free every 4th lap kick on back
6x25@:45 shooters i could get out to 1/2 pool now but then I pop up when I don't have fins
6x25@:45 no breathers i only made the first one
1st 25 burst + cruise free
2nd 25 burst + cruise fly
3rd 25 EZ
4th 25 EZ speed i could actually do the last 2 as no breathers but then I may have been going more like AFAP than EZ speed since I went 18 and 17 on those
50 EZ between rounds
300 free w/snorkle EZ
2x50 from block sprint to wall then EZ back
Total 2000 yards
I guess I would have to say this was a good workout today.