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Did my upperbody weightlifting last night just barely started feeling it in my left elbow and bicep. Felt fairly strong today. Wish I had the time to do the other 2 of the main set but time always causes me to have to cut things out. I seem to need the warmup more than the workout some times just to get loose. Nice having my own lane!!! 400 choice 4x100@:10RI odds = 25 scull + 25 right arm + 25 left arm + 25 kick evens = 50 drill + 50 swim 4x50@1:00 w/paddles, descend to 100 pace went 42, 40, 38, 35 100 EZ 8x25@:45 shooters odd on back, even on front 100 EZ 8x25 burst + cruise @ 1:00 100 EZ 6x50@1:00 double turns from mid pool fast turns 100 EZ 2x(25+:10R+50+:10R+100)- 4-5:00 rest between sets with 200 EZ recovery 25's AFAP, 50's @100 pace, 100's @200 pace went 17, 38, 1:22 and 17, 38, 1:20 150 EZ Total 3000 yards
Not one of my fastest days but my back did not hurt as bad as it did this weekend. I know my pain comes from my leg weight workouts but I am going to push thru it because it will make my back stronger in the long run. Plus right now I don't have any meets for a while. 400 choice 4 x 100: odds = 25 scull + 25 right arm + 25 left arm + 25 kick @ :20-30 RI evens = 50 drill + 50 swim 4 x 50 free w/paddles, descend to 100 pace @1:00 went 41, 39, 37, 35 100 EZ 8 x 25 burst + cruise @ 1:00 100 EZ 5 x (25 AFAP w/fins + 75 EZ) @ 2:00 100 EZ 2 x (50 + 50 + [4 x 25] + 50) 1st 50 = smooth DPS @ 1:00 2nd 50 = burst + smooth cruise @ 1:00 25s = AFAP, broken for :15, total time 2:00 IM Order 3rd 50 + EZ @2:00 300 free w/paddles & bouy 200 kick w/zoomers Total 3000 yards
Updated November 6th, 2012 at 07:28 AM by Donna
Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin. 500 Free 8x25@1:00 shooters w/monofin 100 dolphin kick on back 5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3 200 EZ 500 various drills while demonstrating technique Total 2500 yards
My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it! Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim. Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs. 500 Free 500 free kick w/zoomers 5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00 100 Back EZ to get heart rate down, yes I thru it up too high again 100 free EZ 100 torque drill w/paddles 100 free torque drill w/paddles 100 kick EZ Total 2500 meters
Took a bit to warm up but once I got to the second round I felt much stronger and faster. Keep in mind I did upper body weightlifting on Tuesday and DOMS was setting in with my arms and chest. 600 as 200 free/100 1 arm fly repeat 4x25@:10RI scull 4x50@1:00 descend to 200 pace went 45,44,42,39 100 EZ 200 dolphin kick on back w/zoomers 2x100@1:45 free at 200 pace w/paddles & bouy went 1:25, 1:19 4x50@1:00 drill IM order 6x25@:45 fast free kick w/zoomers & board held 25's 6x25@:45 shooters w/zoomers 100 EZ 200 dolphin kick on back w/zoomers 2x100@1:45 free at 200 pace w/paddles & bouy went 1:16, 1:14 4x50@1:00 drill IM order 6x25@:45 fast free w/zoomers went 16,16,15,15,14,15 250 EZ Total 3000 yards
Better today in some ways but my back took a lot more time to loosen up today. Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss! 400 Free 4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ 8x25@1:00 w/monofin odds SDK on back evens shooters 50 EZ 6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45 50 EZ after each round found myself running into the lane line a few times. My control of the monofin seemed a little off. 5x50@1:15 as 25 fly scull drill + 25 fast fly this felt good and strong! 50 EZ 200 EZ Total 2500 yards
Just did not have the energy this morning. I was not pleased with my efforts, nor my speed. I guess we all have those days. 400 Free 4x(25 scull + 25 drill + 50 build)@:30RI did not feel like I was building at all 4x25@:45 kick descend went 41, 35, 30, 30 not too good here either 100 EZ 6x75@1:30 as 12.5 SDK+ 12.5 build free + 12.5 fist +12.5 fast + 25 smooth 100 EZ 50 free from push went :35 150 EZ 50 free kick went :56 150 EZ 3x(3x 25+50) R1+2 free R3 kick w/zoomers 25 fast + 50 @200 pace 225 EZ Total 2750 yards
I added spinning this evening to get moving some. For some reason just swimming 6 days a week is not making a difference any more. Tonight I went 20 minutes on the spin bike at ~16mph for a total of 5.36 miles. For a first time in months this was a good start. Tomorrow will be sprint swim in the morning and my weightlifting leg circuit tomorrow evening. Over the past week I have managed to lose 8 pounds so far this past week. Yes I got too big again, any time I hop over 200 is not good. Thank goodness I am not there now.
Just not in the mood this morning to swim hard. The pool at the Y was hotter than the CCAC so that didn't help much. I did a slightly different version of mondays workout cutting out the logner warm up and doing the main part of the set 400 Free 8x25@:45 shooters w/zoomers 4x50 torque drill w/paddles 100 EZ 30x50 as: 10x50@1:00 12.5y AFAP + cruise 8x50@1:00 15y AFAP + cruise 4x50@1:00 20y AFAP + cruise 50 EZ 2x50@1:00 25y AFAP + cruise 50 EZ 50 AFAP went :34 3x50 EZ Total 2400 yards
Swim Breaststroke! Yes I guess I am crazy doing something that is equally as painful as the DOMS my legs are experiencing. 500 free 400 free pull w/paddles & bouy 300 free 200 kick 100 free 10x50@1:15 breast pull w/zoomers 200 breast kick 4x50@:10RI breast accordian drill 2x50@:15RI breast 100 EZ Total 2600 meters
I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in. 400 Free 8x25@:45 shooters w/zoomers 8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36 8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday 100 EZ 8x25@:45 fly scull drill w/zoomers 100 EZ 4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's 200 EZ Total 2400 yards
Updated October 26th, 2012 at 08:08 AM by Donna
My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream. I did manage to do a fairly good set today one of my favorites. 1000 as 200 swim/200 pull/200 swim/200 kick/200 swim 500 kick w/zoomers every 3rd lap fast 10x100 free w/paddles & bouy #1-4@1:30 went 1:22, 1:21, 1:21, 1:22 #5-7@1:25 went 1:20, 1:18, 1:19 #8-9@1:20 went 1:18, 1:19 #10@1:15 went 1:20 unfortunately that was all I had left 200 EZ 100 free underwater recovery 4x25 DPS was 15,15,16,16 50 back 50 free Total 3000 yards
Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most. Did upper body weights last night so my shoulders and elbows were screaming this morning! 400 free 2 SDK off every wall 8x25@:45 shooters w/zoomers 8x50@1:30 free odds descend to 200 pace evens EZ Went 41, 39, 37, 36 8x50@1:30 kick odds descend to 200 pace evens EZ Went 1:04, 1:00, :58, :56 ouch 25 AFAP + 75 EZ went :16 50 broken at 25 for :05 at 100 pace + 100 EZ went :36 50 AFAP + 150 EZ went :35 75 broken at 25's for :05 at 100 pace + 175 EZ went :56 75 AFAP broken at 25's for :10 +175 EZ went :54 150 EZ Total 2500 yards
I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs. Would have like to have been able to do the workout as written but not enough time. 400 free 8x25@:45 shooters w/zoomers 8x50@1:30 free odds descend to 200 pace evens EZ Went 41, 41, 39, 38 8x50@1:30 kick odds descend to 200 pace evens EZ Went 1:08, 1:05, 1:01, :58 4x50@1:30 torque drill w/paddles, snorkle & bouy 10x50@1:00 10-12 yards AFAP + cruise 4x50@1:00 15 meters AFAP + cruise 300 EZ Total 2600 yards
Started out ok with a great 200 Free today 2:26 6 seconds faster than 4 weeks ago. Even with proper warm ups and warm downs I was unable to manage to get a good 50 free off. Only a 30.10. It was the last event of the session and I think I just sat too long.
My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow. Total 3000 yards with warmups and warm downs.
Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets. 500 free 500 kick w/zoomers 500 pull w/strapless paddles & bouy alt 100 fr/100 bk 10x50 from block good breakout then easy 200 kick w/zoomers 100 back 200 free ez Total 2500 yards
I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle. 500 Free 8x25@:45 Shooters w/zoomers 50 EZ 4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth 50 EZ 8x25@:45 kick w/board last 5 yards fast barge kick to wall 100 EZ 8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end 100 EZ 25 EZ 25@1:00 AFAP went :16 50@1:30 @100 pace went :36 100@200 pace went 1:17 200 EZ 100 kick w/zoomers 100 EZ Total 2400 yards
Did not get as much of the workout done as I wanted to but what I did get done was good. 500 Free 3-4 SDK off each wall 4x25@:20RI V sit scull 50 EZ 4x50@:30RI descend to 200 pace went :44, :41, :38, :37 50 EZ 4x50@:30RI kick w/board descend to 200 pace went 1:20, 1:11, 1:04, :57 50 EZ 4x(:20fast VK + :40 EZ VK) 50 EZ 4x25@1:00 "drag race" from dead start at mid pool, AFAP to wall then cruise back 50 EZ 8x25@1:00 burst + cruise 2x50 EZ 4x(25 AFAP fly w/zoomers + 50 EZ free)@2:00 held :16 on the fly, stroke felt a little off on the rythm 3x50 EZ Total 2100 yards
Still somewhat slow and sluggish today so I went with it and worked on some drills and yes even a little of that evil stroke. 500 Free every 4th lap streamline kick on back 200 scull drill w/snorkle 200 free underwater recovery drill w/snorkle 200 breast kick for a change of pace 200 breast pull w/zoomers 200 free kick w/zoomers 5x100@1:30 free w/strapless paddles & bouy 8x25@:45 burst + cruise 2x(50 AFAP + 100 EZ free) round 1 50 free in :34 round 2 50 back in :42 Total 2500 yards
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