Hammering it out

Woke up on time but then had to take care of one of my dogs before leaving this morning, so I was about 10 minutes later than usual. Decided to try a few things I have not done before or in a while like my snorkle. I am going to try to increase my usage a little at a time as I get used to breathing with it. This is really hard for me concidering I breath out through my nose so breathing out through my mouth is hard for me.

5x200 @ 3:30 Free just barely made these

200 free kick w/fins & board
200 free kick w/fins & snorkle
200 free kick w/fins & board
200 fly kick w/fins on back (good ab work)
200 back kick w/fins & rotation drills

5x100 @ 2:00 as 50 fly/50 back w/fins my fly felt loose and smooth with breathing in the right place for an effortless recovery was holding 1:42's

2x[3x100 @ 1:45 Free w/paddles & bouy round 1 went 1:38, 1:36, 1:34 took 30 seconds extra between rounds to wait for my heart rate to come down since it was too fast round 2 went 1:29, 1:29, 1:28

400 Free EZ last 100 drills

Total 3500 meters

I was paged every half hour starting at 2:30 am due to system problems. Nothing I could fix but had to be available to test things ones they did get it fixed. Needless to say I am tired. Since things finally came back up around 6:30 and after checking the systems out I just went to swim with the kids at 9:00 then in to work to finish some cleanup. Now I am off to shop.

Here is what we did
500 Free EZ
20x50 Fly drills w/fins
20x50 Back drills w/fins

The girls dragged me for a 50. This is actually something they like to do. We take 2 belts unhook the parachutes and hook the belts together I grab where the 2 belts come together and then they drag me swimming side by side.

400 IM went 6:24
100 EZ free recovery
5x100 @ 1:30 Free w/paddles & bouy held 1:15's never have I gone this fast on this set usually I hold 1:22's
500 kick ez

Total 3000 yards

Yes I did it again. Long Loose FLY! I must admit it gets easier and easier the more I do it. I just don't know if it gets any faster. I guess I will find out next sunday when I swim the 200 Fly for the first time this LC season.

5x100 @ 1:45 Free just made these with 5 seconds to spare
500 free kick with my new fins which are alittle on the large side I will try socks tomorrow

400 Fly with fins
400 Back with paddles
200 IM in 3:37 felt fairly strong, best time is 3:13 totally rested

500 Free w/paddles & bouy long and loose
500 kick with fins on back no board as 100 fly/back/fly/back/fly
500 Free EZ and relaxed

Total 3500 meters

It is amazing what a little sleep at night can do for your swims. Got up a little on the late side but still wanted to swim atleast 4000 meters so distance was the only way I could get it in.

I know this is not terribly creative or anything but the 5x400 set showed me I am on track consider that my best 400 free in competition is only a 5:54 getting that close in practice is great.

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

5x400 @ 7:00 Free w/paddles & bouy Descend went 6:45, 6:35, 6:24, 6:15, 5:57

500 free kick EZ w/fins
5x100 @ 2:00 free EZ

Total 4000 meters

This was my distance day. After being up part of the night with a computer system going haywire, I dragged myself to the pool just to wake up. My swims were not particularly fast today infact they were slow.

5x100 @ 1:45 Free just barely made this
5x100 @ 1:45 Free kick with fins

2x500 @ 9:00 Free w/paddles & bouy went 8:07 and 7:52

600 kick w/fins alternate by 100 fly on back, back, free on side
400 IM in 8:02

4x50 @ 1:00 free paddle on rt hand 4 kicks on the paddle hand
4x50 @ 1:00 free paddle on lt hand 4 kicks on the paddle hand
4x100 @ 2:00 alternate Free and back
200 Free EZ

Total 4000 meters

The muscles in my back got a great workout and I can really feel it now. Started getting tired on the last set of 200's but just muscled my way thru. Wish I had the ankle flexability fo Chris Stevenson. Oh well at my age that won't happen but I can get better than I am.

500 Free keep it long and loose

2x200 Back Kick w/fins
100 Back w/fins under water recovery 50 rt arm/50 lt arm
5x100 @ 2:00 Back with Paddles held 1:52's

400 IM Drill
100 Free EZ

5x100 @ 2:00 kick w/fins held 1:40's

5x200 @ 3:30 Free w/paddles and bouy #1,2,3 descend went 3:07, 3:06 and 2:59 #4&5 Recovery
200 EZ Free Drill

Total 3700 meters

It was nice being at the aquatics center in the cold pool today. And to top it off it was Long Course today!

500 Free every 3rd lap back
800 IM Kick w/fins did fly bk fr then br
2x200 @ 4:00 IM
10x50 @ 1:00 Fly w/fins this was on purpose to scare off some swimmers trying to get in my lane. Held 50's. Once Martha showed up she joined me and I can swim around her without hitting her.

300 kick with fins EZ recovery
5x100 @ 1:45 Free w/paddles & bouy went 1:32, 1:35, 1:33, 1:33, 1:35
500 Free every 3rd lap back

Total 3500 yards

When these guys start looking at joining me I just put on the fins and fly. I love scaring them off! Most of them are just thrashing in the water any way.

The water at the Y was 90 degrees, felt like a boiled lobster and yet.... What a shocker.... When the noodlers complain the water is too hot you know its TOO HOT!

The first part of this was with the kids age 10-13.

200 Free EZ
200 Free EZ
100 Free EZ

12x25 Fly drills w/fins
12x25 Back drills w/fins
They couldn't take any more after this and these were not even fast.

Now I am on my own for the rest of this.

5x200 @ 3:30 Free w/paddles & bouy did not push these and yet went 2:49, 2:45, 2:42, 2:38, 2:32 If someone can explain how I could hold these times is 90 degree water I would love an explaination.

400 easy 1/2 drill 1/2 kick

Total 2500 yards and 1 lobster later...

Did not go completely fly happy today, the lungs were just not cooperating today so I took it alittle easier than I would normally.

LONG COURSE every day from now till end of summer YEAH!!!!

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

4x200 @ 5:00 1 of each stroke in IM order
200 free kick with fins

8x50 @ 1:15 alternate 50 fly scull drill / 50 fly with fins
100 free kick with fins
5x100 @ 1:45 free with paddles and bouy went 1:32, 1:31, 1:30, 1:30, 1:30

500 free every 3rd 25 back EZ

Total 3500 meters

I wish I was in Clovis right now...

This was going to be an easy day today since tomorrow is Long Course and you know what happens when I have a Long Course pool, I FLY!

The left knee is finally subsiding and starting to feel better. The shoulders are still hurting but that is due to the usual trigger points in my upper back.

5x100 @ :10 Rest Free Pull to Kick

4x50 @ 1:00 Free right arm only w/ paddle none working arm at side
4x50 @ 1:00 Free left arm only w/ paddle none working arm at side
200 free kick w/fins
4x50 @ 1:00 Free right arm w/ paddle 4 kicks on the paddle hand
4x50 @ 1:00 Free left arm w/ paddle 4 kicks on the paddle hand

200 Back kick w/fins and rotation every 6 kicks
200 Free kick w/fins on back
8x25 @ :45 fly kick w/fins under water take a stroke when you need air then go back under
4x100 @ 2:00 odds back evens free

10x50 @ :55 free over kick
500 Free every 3rd lap 1 arm fly

Total 3500 yards

Felt like this was a fairly good workout even with my shoulders still on the sore side but I am almost ready to do my fly set on Friday again.

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

5x200 @ 3:15 free w/paddles & bouy descend went 2:55, 2:46, 2:44, 2:41, 2:36

300 free kick w/fins EZ
5x100 @ 1:30 free kick w/fins descend went 1:24, 1:22, 1:21, 1:20, 1:17
200 free kick w/fins EZ

10x50 @ 1:00 free over kick went 45,45,45,44,44,44,44,43,43,43

5x100 @ 1:45 as 50 free/50 back

500 free w/fins EZ every 3rd stroke drill, 2bk, 2fl, 2br

Total 4500 yards

This was my backstroke workout which I took the main set from a Jackie Hirsty workout I saw and just adjusted the intervals alittle. My shoulders are hurting a little bit and the left knee is still an issue at the moment so I will avoid breaststroke and IM for another week.

10x100 @ 1:45 Free

These were with paddles only
50 Free @ 1:00
50 Back @ 1:00
100 Free @ 1:45
50 Back @ 1:00
150 Free @ 2:30
50 Back @ 1:00
200 Free @ 3:15
50 Back @ 1:00
Held :48's on the back's

No equipment on this part
200 Back @ 3:45 in 3:26
50 Free @ 1:00
150 Back @ 2:45 in 2:30
50 Free @ 1:00
100 Back @ 1:45 in 1:36
50 Free @ 1:00
50 Back @ 1:00 in :44
50 Free @ 1:00

3x200 @ :05 Rest Kick w/fins #1 free, #2 back, #3 fly

Tried to go slow here and warm down correctly.
5x100 @ 1:45 Free as 50 swim/50 drill
500 Free every 3rd lap back
200 free kick with fins

Total 4200 yards

I borrowed this workout from SwimStud. I know the workout itself is a sprint workout but is the effort I put in to it a sprint workout? Keep in mind my best race time for 50 free is a 28. You decide, any feedback welcome.

2x[200 kick w/fins
.....[200 pull w/paddles & bouy
.....[200 swim

50 free in :35
200 free EZ
50 fly in :43
200 free EZ
50 back in :44
200 free EZ
50 breast in :54 left knee hurt on this but did it anyway

20x50 @ 2:00 Free as 5x m,m,m,f went :40, :39, :38, :35, :39, :38, :38, :34, :38, :38, :37, :34, :39, :38, :39, :34, :38, :38, :38, :34
300 kick with fins
200 free EZ

Total 3500 yards

I will have to do this one again in a few weeks but long course since the pool changes next week.

I found myself very stiff and sore from yesterdays 500 Fly so I opted to just do about 2000 today with the girls.

I am thinking to myself how did I used to get thru 2 a days last year with the kids and now all I can do is barely recover from one workout.

Even though the 500 Fly took alot out of me I will probably do this more often as I am again training for the 200 Fly this summer.

3x50 pulling lane lines
5x100 @ 1:45 Free
12x25 Fly drills
12x25 Back drills
12x25 Free drills
12x25 Breast drills
300 kick with fins EZ

Total 2150 yards

What a way to ring in May. It was Long Course today so after last Fridays comments YES I decided to do a 500 FLY no fins nothing!

10x100 @ 2:00 Free
500 Free Kick with fins
500 Fly for time 10:30 was out in 4:08 at the 200 and was able to keep it very consistant
500 as 100 Fr/bk/fr/bk/fr just to feel my arms again
500 Free Kick with fins
800 Free w/paddles and bouy for time 12:36
200 Free EZ

Total 4000 meters
time now!

For someone so slow and sluggish I tried to sprint but it seemed like I was unsuccessful.

500 Free as 50 swim/50 catchup drill
8x25 @ :45 Kick every 3rd sprint went :26 and :29 yuck
10x50 @ 1:00 Free every 3rd sprint went :36, :35 and :36
300 Kick with fins EZ

8x50 @ 1:00 Free paddle on right hand 4 kicks on the paddle hand
8x25 @ :45 kick every 3rd sprint went :26 and :26 better
8x50 @ 1:00 Free paddle on left hand 4 kicks on the paddle hand

100 sprint free went 1:17 felt slow
500 free with paddles and bouy strech out on stroke
400 fly kick with fins streamline
500 Free EZ

Total 4000 yards

Today my left leg started feeling better so what do you do when you feel better....push it, sort of.

10x100 @ 2:00 Free 1/2 pull 1/2 kick
10x100 @ 1:45 as 50 free/50 back w/paddles went 1:33, 1:32, 1:31, 1:31, 1:33, 1:33, 1:32, 1:31, 1:31, 1:32
2x[300 free kick EZ w/fins
.....[15 seconds rest
.....[100 Free kick Sprint w/fins went 1:15 on both
200 free kick EZ w/fins
5x100 @ 1:45 as 50 Free/50 back went 1:32, 1:32, 1:32, 1:31, 1:28
500 free alternate 50 drill / 50 swim

Total 4000 yards

Wow, my shoulders are now sore but it is a good kind of sore. The knee is still really stiff and it was painful to do the little bit of breaststroke that I did but after it was over the stiffness and pain got better.

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

IM Pyramid on a :30/25 base held :50's on the 50 fly part
25 Fly
50 Fly
75 as 50 fly/25 back
100 as 50 fly/50 back
125 as 50 fly/50 back/25 breast
150 as 50 fly/50 back/50 breast
175 as 50 fly/50 back/50 breast/25 free
200 IM
175 as 50 fly/50 back/50 breast/25 free
150 as 50 fly/50 back/50 breast
125 as 50 fly/50 back/25 breast
100 as 50 fly/50 back
75 as 50 fly/25 back
50 fly
25 fly

400 Free kick w/fins EZ
5x100 @ 2:00 back w/paddles held 1:40's
500 Free EZ 2nd and 4th 100 as drill

Total 4000 yards

This evening I decided to get in with the kids to do some demonstrations. After about 300 of drill and watching the kids under water I did a 500 Free with Paddles and bouy while 6 of them did a 500 Free relay. And who won this race........COACH!

For some reason I just felt slow and sluggish. My left knee is stiff and hurts still but not as much as it did on Sunday (my day off). I have figured out where the trigger point is and need a few days to work it out. So for obvious reasons no breaststroke today.

I was not satisfied with the times I did on the sprint swims or my distance set. I guess I was just off today.

4x[1x200 @ 3:30 Free
......[1x50 @ 1:30 Free kick
2x500 @ 8:00 Free w/paddles and bouy went 7:05 and 6:51 not particularly fast here
4x200 @ :05 rest Kick w/fins #1 free w/board, #2 fly on back, #3 Back, #4 fly on back
4x[1x100 @ 2:00 round 1&2 free, 3&4 back SPRINT w/fins went 1:03, 1:03, 1:13, 1:13
......[1x100 @ 2:00 back w/fins EZ
......[1x100 @ 2:00 free w/fins EZ

Total 4000 yards
now time

Today was my usual day for drill work with the kids. They also had fun dragging the coach behind them as they swam a 50, a little more challenging than the parachute.

500 Free every 3rd lap kick
12x25 Fly drills with fins
12x25 Back drills with fins
12x25 Free drills with fins
12x25 Breast drills
my free ride with the kids pulling
300 Free EZ

200 Fly w/fins in 3:07
200 Back w/paddles & board in 3:05
200 Free w/paddles & bouy in 2:42
200 Free w/fins kick
200 Breast w/fins

500 Free every 3rd lap back

Total 3500 yards