Hammering it out

I have another meet this coming weekend but this is a kids meet so I probably won't worry too much about this one.

Felt ok today just kept things nice and loose.

500 Free EZ
5x200 @ 3:30 Free with paddles keeping it loose
600 Free Kick with fins alternate 100 on sides, 100 on back
400 IM nice and loose
8x25 @ :45 Kick every 3rd fast went 26 and 27
10x50 @ 1:10 Free with paddles right arm down, left arm back non working hand at side
400 Free EZ

Total 3600 yards

Today went fairly well. Started the morning with my sinuses deciding to start acting up.

My 500 Free felt slow and sore from yesterday but was not too bad 6:22.53.

Next up was the 200 Fly which I decided to swim differently. Normally I swim strong and die, sucking water the last 150 yards. This time I took it out slower and actually was able to bring it back stronger than in the past and I didn't hurt until the last 50 when I was pushing. Went 3:15.20 which is off my best by 6 seconds, but I think I will try this again using this strategy. Makes the race actually fun.

The 100 Back was great went 1:19.63. Talk about negative splitting went out in 39.86 and brought it home in 39.77.

The 50 Fly was a great swim in 33.91 but the 100 Free was right afterward and I had nothing left went 1:05.38 which is what I expected.

Overall I would call this one of my best meets in a long time. I have to remind myself that when I do 5 events a day over 2 days the end of the meet is not always the best but it is great just to finish.

Had a great time visiting with friends and enjoying the hot tub!

Did not feel particularly fast but the numbers say it all.

1650 Free - 21:46.37 only 7 seconds off my tapered best
This race I really expected to be around mid 22 min. not mid 21, did not feel particularly fast at all.
100 IM - 1:15.69 PB
50 Free - 28.87 in the ball park of best
50 Back - 37.99 .1 off my best
400 IM - 5:58.28 too tired by this time of the day but a very respectable swim for me compared to last year (7 seconds off last years for this meet and 4 events before)

Hopefully tomorrow will go as well.

The line up is 500 Free, 200 Fly, 100 Back, 50 Fly and 100 Free. The 100 Free is right after the 50 Fly so I might just use that for warm down.

The big dilema will be whether I can keep up the training for both sprints and distance or should I just focus on the distance?

Left shoulder is back to feeling a little tweekie but should survive the meet ok. I had no energy today. Also tried to determine if butterfly vs butterfrog was faster for me when tired. They came out even.

1000 as 200 swim/pull/swim/kick/swim
5x100 @ :20 Rest IM 1/2 pull 1/2 kick
10x50 @ 1:00 free hold pace started with :48's but ended up in the :46 range
5x100 @ 2:00 Free loose
400 IM nice and loose
300 EZ
3x100 as 50fly/50free experiment with butterfly/frog

Total 3000 Meters

Felt great today but really did not push much except a few starts and breakouts. The massage I had yesterday has really helped my left shoulder.

500 as 100swim/100pull/100swim/100kick/100swim
5x100 @ 2:00 Free keep it loose
10x50 from a dive 15 yards fast 3 fly, 3fr, 2 bk, 2 br
5x100 @ 2:15 IM fly drill, back pull, breast kick, free swim
2x500 @ 1:00 Rest #1 with small paddles and bouy #2 just loose

Total 3000 yards

Meet this Saturday in North Myrtle Beach!

Felt ok, left shoulder still bugging me a bit. Did not seem to have any energy today so just took everything kind of easy. Kicking was more back to normal SLOW.

5x100 @ 1:55 Free
8x50 @ :55 Free with paddles and bouy
5x100 @ 1:55 4 Free, 1 IM
8x50 @ 1:05 Free 1/2 pull 1/2 kick
5x100 @ 1:55 1 IM, 3 Free, 1 IM
8x50 @ 1:20 Free kick
8x25 @ 1:00 alt Fly/Free with fins FAST
100 EZ
500 Warm down

Total 3500 yards

Did not feel particularly good today but my kicking floored me. This from a non kicking distance swimmer. If only my arms would recover like my legs.

1000 Free as broken 2x1,2,3,4,1,2,3,1,2,1 on :10 Rest
3x{4x50 @ 1:15 Free Desc 1-4
....{100 free kick Fast
round 1 went 47,45,42,39, 2:12
round 2 went 45,44,41,38, 1:59
round 3 went 45,43,40,38, 1:55
for me the 2:12 was pushing it breaking 2 minutes, twice, floored me
100 EZ
5x100 @ 2:00 Kick free with fins on side alternate sides
400 IM Drill
100 EZ

Total 3000 yards

Have a meet the end of this week and am hoping to have a better showing this time around. Left shoulder was alittle sore after this one but will do a normal 3 day taper the end of this week.

14x100 @ 2:00 alternate Free/IM every 3rd on 1:45
2x400@ 6:00 Free with paddles kick strong on every other 50
8x200 @ 3:30 alternate Free/IM
200 Free EZ

Total 4000 yards

I tried to get butterfrog down on the 200 IM's today. Question: Should I revert to butterfrog at the end of my 200 fly this weekend when I start dying on the last 100? All thoughts welcome. I have a mental block against doing it or maybe it is just a status thing.

Still somewhat sore from this week so I figured we would start with our usual drill sequences then do a broken 1650.

Today Sandra, McKaylin and Ellie joined me for workout. I figure next year they may start beating me on these sets as I maintain but they get faster, older and stronger.

500 Free
4x8x25 @ 1:00 drills with fins IM order 8 of each stroke
1650 Free pull broken as 1,2,3,4,5,6,7,8,9,10,11 on about :30 Rest at about 7 I did the last lap of each fly to allow the kids to catch up.
200 Free EZ
Soak in the hot tub the nicest part of Saturday practice

Total 3150 yards

Actually I was excited to see the pool set up for long course. This has been a rarity lately. When it is long course I try to focus on more distance stuff and my Backstroke felt great today.

20x100 @ 2:00 Free every 3rd 2/3P 1/3K it was supposed to be 1/2 and 1/2 but I stink at kicking and would never make it
3x200 @ 4:00 Back with paddles Desc 1-3 went 3:59, 3:56, 3:42
3x300 @ 6:00 Free with paddles and bouy Desc 1-3 went 5:13, 4:57, 4:28
4x100 @ :10 Rest kick with fins alt fly/free
100 EZ

Total 4000 meters

This was a tough one for me today. Shoulders are a little sore.

2x[5x100 @ 1:40 Free
...[4x25 @:40 Free Desc 1-4 round 1 went 25,23,20,17 round 2 went 24,22,20,17
still don't feel much speed

4x200 @ 3:30 Free with paddles and bouy Desc 1-4 went 2:55, 2:47, 2:41, 2:32

8x50 @ 1:00 Back 25build/25drill (double arm)
8x25 @ 1:00 Fly #3&6 fast went 19, 19
3x100 @ 2:00 IM went 1:39, 1:37, 1:32
8x50 @ 1:10 Breast 25build/25drill (double kick)
8x25 @ :45 Fly #3&6 fast went 19,19
200 EZ

Total 3700 yards

Ever just feel like you can't move fast? I know I need to do more sets like today and I will try in the next 2 weeks as I prepare for a meet in North Myrtle Beach and a kids meet the week after.

Did get mad at my goggle straps for seeming to want to be in my face on the sprint swims so for the last 2 I put on my race goggles to get rid of the problem.

10x50 @ :55 Free
10x50 @ 1:30 Best stroke (Free) #3,6,9 Sprint went 35,36,36 just couldn't move
10x50 @ 1:00 Free breath every 3/5 by 25
8x25 @ :45 Free kick #4&8 sprint went 26,25
10x50 @ 1:30 Free #3,6,9 sprint went 35,34,34
8x25 @ :45 Kick best stroke #4&8 sprint went 25,25
6x100 @ 1:45 Free pull to add kick with last EZ

Total 3000 yards

I am starting to try and focus on sprints more as a few meets approach next month. My kicking is better than it has been but still is stinks.

Air quality at the pool was bad again. Still too much chlorine gas every time I tried to take a breath. Many people were complaining about it today.

500 as 100xswim/pull/swim/kick/swim
5x50 @ 1:15 Fly/Back by 25 Build/Drill (catch up)
3x100 @ 1:55 IM Desc 1-3 went 1:46, 1:42, 1:38
5x50 @ 1:15 Back/Breast by 25 Build/Drill (3-2-1 delay)
3x100 @ 1:55 IM Desc 1-3 went 1:47, 1:43, 1:36
5x50 @ 1:15 Breast/Free by 25 Build/Drill (catch up)
800 Free every 3rd 100 IM

4x100 @ 2:30 Kick Free made these with 20 sec. to spare
100 Free SPRINT went 1:15
4x75 @ 1:30 Kick Free straight 300 for me
100 Free SPRINT went 1:17

150 Free EZ

Total 3700 Total

Well today was the day to do the 1 hour postal swim. Chlorine level was on the high side and started feeling it getting harder to breath mid way thru the swim but did maintain my attempt at holding my 1:30 pace.

4000 in 59:48 stopped after that since I didn't want to figure out a partial lap.

500 kick with fins 100fr/100fl/100fr/100fl/100fr
500 EZ as 100fr/100bk/100fr/100bk/100fr

Total 5000 yards

To my team: this is not the workout tonight.

Well I started with some drill work with the kids, Sandra and McKaylin joined me for some drill work. One of the younger kids then joined us Dale who was actually there to work with one of the other instructors and since his instructor did not show I just filled in for a bit. Then got a good hour in by my self.

800 as 200 swim/200 pull/200 kick/200 swim
20x25 as various drills alternating fly and free

the girls swam with the grudge belt then did some sets next while I worked with Dale.

5x100 @ 2:00 Free with parachute went 1:45, 1:45, 1:46, 1:50, 1:52
500 Kick alternate free/fly with fins
3x200 @ 3:30 Desc 1-3 Free with paddles and bouy went 2:50, 2:45, 2:31
200 Free EZ with paddles and bouy
200 Back with paddles and board went 3:30 on this one
100 Fly drill
100 Free EZ

Total 3500 yards

This was not the workout I had planned but since they had the pool SCY instead of the friday usual LCM I had to pick a different workout.

I just felt like I couldn't get moving today. Kicking wise I did great, the arms just wouldn't move.

2x300 @ 5:30 Free
10x25 @ 1:00 Sprint 4 fly(held 20), 3 back(held 22), 2 breast(held 25), 1 free (16)
100 @ 3:00 IM for time 1:25
2x200 @ 4:30 Free 1/2 Pull 1/2 Kick
8x50 @ 1:15 2 of each stroke
14x25 @ :45 free kick every 3rd fast went 25, 26, 25, 27
100 @ 3:00 Free for time 1:15 felt slow
8x25 @ :45 free kick every other fast went 25, 26, 25, 24
2x50 @ 1:30 Free for time :36, :35
4x25 @ :45 free kick fast held 25
400 free EZ

Total 3100 yards

Midway thru my workout the card with my workout on it fell under the gutter grate and floated away. Most of this is from memory since I had read the workout several times before starting this morning.

8x50 @ 1:00 Free 1/2 pull 1/2 kick
3x100 @ 1:45 Free with paddles and bouy Desc 1-3 went 1:32, 1:26, 1:19
5x100 @ 2:00 Free 1/2 pull 1/2 kick
3x200 @ 3:30 Free with paddles and bouy Desc 1-3 went 3:02, 2:52, 2:36

8x50 @ 1:05 Free right arm only with paddle
(this is were the card went sailing)
8x50 @ :55 Free paddle on right hand only 4 kicks on the paddle hand
8x50 @ 1:05 Free left arm only with paddle
8x50 @ :55 Free paddle on left hand only 4 kicks on the paddle hand

100 Free EZ

Total 3500 yards

PS. to my kids and masters team members, yes you will be doing this one tonight.

Today was a heavy fly and back day. Felt great compared to this past weekend. Timing is everything and as masters swimmers we know that we are not always at our best when the meet rolls around.

400 Free Pull

9x50 @ 1:15 1/2 pull 1/2 kick fl/bk, bk/br, br/fr

4x25 @ :45 Fly with fins
100 Fly with fins
200 Free EZ
250 Fly with fins

500 Back Pull with paddles and board

8x50 @ 1:10 as 25 Fly/25 Back with paddles
4x25 @ :45 Fly with fins
100 Fly for time went 1:39

400, 300, 200, 100 @ :30 Rest Free Pull with paddles and bouy went 5:55, 3:55, 2:44, 1:20

100 Free EZ

Total of 3700 yards

Today started out rough but in the end it turned out to be great. Started off slow and sluggish this morning but at the end of practice wouldn't you know that I broke the time I did over the weekend in my 500 at the end of practice.

My back is not as sore as it has been but I still feel it some. This turned out to be just the workout I needed.

20x50 @ :55 Free #1-10 loosen up #11-20 hold pace held 41's for all but last 2 which were 40's

1000 free with paddles and bouy for time 13:30

20x50 @ 1:00 Free every 3rd FAST on the fast ones held 38, 38, 37, 37, 36, 35

2x500 @ 8:00 Free with paddles and bouy descend went 6:55 and 6:35 my time at the meet was 6:36.

500 Free EZ

Total 4500 yards good distance day

I made the mistake of bringing my son and his friend to the Y with me. They were stealing my kick board and trying to grab me as I swam by. Then I found out they drained the hot tub. YUCK, I really wanted to soak today.

I just felt really tired and had no energy. Of course the water was over 85 too which did not help.

Well here is what I got in:

1000 as 200 swim/pull/swim/kick/swim
500 free with paddles every 3rd lap fly
10x50 @ 1:00 Free with one paddle on 4 kicks on the paddle hand. 5 on right 5 on left
500 kick alternate fly/free with fins on back
200 IM nice and loose
200 free EZ
100 Back

total 3000 yards