FlyQueen

Swam on my own before coaching ...

Lots of fly drills focusing on body position, rhythm and feel. I did some full stroke swimming - several 25s trying to hold an ideal 100 pace, a 50 and a 75 once again just trying to get into a good pace for a 100. I have been told I have a good stroke and tempo for a 50 but not for a 100.

Feelin' pretty good going into my meet on Saturday. I'm swimming the 50/100 free, 100 IM and 50 fly.

Yeah! I made it to the gym last night and did a solid weight and core routine. Lots of free weights, bosu/balancing/core work, ball work and stretch cords. Definitely feeling it today. Tonight I swim on my own before I coach ... I plan on doing some easy swimming and some drills. I'd also like to get some sprint 25s in maybe a 50 or two and maybe a couple of 12.5s.

Spin Class - ran over and I started early so I missed abs class (or I would have been 10 minutes late and had to leave 5 early for a 30 minute class)

300 w/u

8 x 50
odds-fly drill (finding corners)
evens - br drill - pull pause kick pause
R:15

30 x 50 on :45
1st stroke of every 50 fly

50 ez

3 x 100 Free on 3:00
Free, Free, IM

Had an appointment prior to practice so I was about 20 minutes late and missed warm-up (boo).

200 ez (set was 3 x 200 on 3:00 descend)

4 x (100 Free moderate 1:30, 50 swim with over kick on 1:00, 2 x 25 kick on :25, 75 fast) We had a lot of rest after the 75s usually about a minute and a half.

100 ez

100 for time at approximate 500 pace - went a 1:14 (not in a million years could I do that for a 500) 2 x 50 kick fast on 1:00

50 ez

5 x 100 for time with :20 rest
Sure enough - 1:15, 1:15, 1:16, 1:17, 1:17

100 ez

I feel like I'm missing a set ... hmm ...

Sunday I went to a fly/breast clinic at my home pool. Learned some great pointers. Ended up being in the water for about 3 hours - legs are definitely sore as I actually *gasp* kicked breaststroke during the clinic.

Tonight the plan is:
Spin
Abs Class
Swim

Wendesday Night's Plan:
Spin
Weights

Thursday's Plan:
Swim (on own) with lots of kicking and drills

Friday:
Off

Saturday:
Meet!

300 w/u

8 x 50 r:15
odds - free drill
evens - fly drill

5 x (200 on 2:50, 100 choice fast on 2:00 (I did 50 fly/50 free) 50 kick on 1:10)

100 EZ

5 x 100 fast on 3:00
We did 3 (I went 1:08, 1:08, 1:10) then the coach offered a get out swim I asked if it was a 50 or another 100 he said it'd be a 50 so I stepped up. Then he said he lied it's a 100 break 1:09 and we are all done - The two guys I was swimming with went on each side of me (in other lanes) and I went for broke - 1:06. Very good time for me in practice.

200 ez

300 w/u

4 x 150
Odds Fr on 2:15
Evens Stroke on 2:30
(600/900)

6 X (50 fast on 1:00, 25 kick fast 1:00, 100 drill r:10, 25 fast on :45)
Odds - free
Evens - Fly

50 ez
(650/1550)

2 x (50 fast with a 6 beat kick; 100 free fast on 1:30, 50 stroke fast on r:20, 25 ez)
50 ez
500/2050

2 x 50 from middle sprint on 1:30
150 ez

2300

300 w/u

6 x 100 alt br/bk by 100 r:30
my breaststroke began to look an awful lot like fly drill ... hmmm ...

5 x 150 50fr/50fl/50fr on 2:30

8 x 25 sprint IM order - again my breaststroke looked and felt oddly like freestyle

100 ez

2 x 250 pull - I swam these with a snorkel

6 x 75 Fr on 1:05 (we were given 1:15 but the point was to not get a lot of rest)

100 ez


I ran about 2.5 last night - felt great last night legs were a bit tired today. Went out for breakfast after practice but came back and did about 30 minutes of lifting after practice.

The plan for the week:
Sunday - run
Monday - swim
Tuesday - cardio & swim (might not be able to make it to spin class)
Wednesday - Spin & weights (maybe swim)
Thursday - off
Friday - ?
Saturday - ?

300 w/u

3 x 200 on 3:00
50 ez

4 x (50 non-free (I did fly) on 1:00 2 x 50 kick on 1:00 75 free fast on 1:20)

50 ez

6x75
1 on 1:15
1 on 1:10
1 on 1:05
1 on 1:00
1 on :55
1 on :50

Missed the send off for the last one
100 ez

10 x 25 from the middle of the pool on :45
free, fly, back x 3 +1 extra fly

100 EZ

300 w/u (or so)

8 x 50 Indy IM right arm down/left arm back r:15

3 x (4 x 25 fast on :40) 1:00 rest between rounds
I did fly the first round, free the second and went back, back, free, free on round 3

400 pull ez

5 x 150 (100 fr/50 fly) on 2:25 hold 2:05 or under

300 back pull ez

8 x 1:00 kick - see how far you can go :30 after the 1:00 - go the the closest wall - I tried to get as close to 75 as I could - got 75 a couple of times - mostly it was 60 or so yards

100 ez

Missed w/u

2 x 100 with 6 beat kick

10 x 50 k 5 on 1:10, 5 on 1:00
- we didn't finish these

3 x 200 Fr on 3:00
1 & 2 were just under 2:35
3 was about 2:30

100 ez

3 x (100 fast on 1:30, 25 ez on 1:00, 2 x 50 on :40 fast, 25 ez, 4 x 12.5fast/12.5 ez on :45)

100 ez

Did not swim or kick on Thursday because I have/had swimmer's ear ... it hasn't been bothering me as much lately so I think it'll be okay.

Swam at a meet at Indiana University on Saturday ... just did the 50 fly/back/free and 100 free. Not happy with any of them really ... HORRIBLE finish on the 50 fly - needed at least 1 more stroke, maybe 2. 50 back actually wasn't bad I'm going to keep working on that event. BAD finish in the 50 free, too. 100 free I just couldn't get going on.

Sunday I went running - only about 2 miles, kept a good pace though.

Last night I hit the weights for the first time since the back injury. I'm not ready to hit the lower body hard core yet and not sure I want to try the weight circuit I was doing when I hurt myself so I stuck with light upper body weights.

45 minutes of spin class - more like 50 she kept us long.

Thursday night is kick night - my hope/plan is to get a solid 1200-1500 kick in. Hopefully a mix of flutter and dolphin. We'll see ...

I am not good about keeping up with this but I'm working on it ...

Saturday I swam most of workout - didn't quite get to 3000 because I was having lots of trouble breathing. (ever so often my lungs get all pissy and I can't breathe - even the inhalor didn't really work). I ran outside in the 50 degree weather Saturday afternoon - only about 2 miles.

Sunday I had my first meet of the season - not great swims or times. I suppose this is what a lack of training does ... eh, oh well. I've got another meet this weekend.

Monday night I swam - not a bad workout took it fairly easy and made it a recovery workout.

Tuesday night - 45 minute spin class, 30 minute ab class ...

100 w/u was all I got in b/c ab class runs right up to practice.

Our set was 30 x 100 on 1:30
they were arranged in sets of 5
swim, drill, hold :10 under the send off

I did this instead

2 x (5x 100 free, 2 x 50 kick, 100 free, 2 x50 kick)
1 x (5 x 100 free, 2 x 50 kick, 3 x 100 free)

100 EZ

5 x 25 from the middle of the pool

175 cool down

I am pretty thrased today. I'm planning on going to spin class tonight and getting a little lifting in.

I coach on Thursday nights so if I want to get any type of workout in I need to get to the gym early. I was hoping to do a bit of weights and swim but got stuck at work so I didn't even get an hour in the pool.

I stole one of Mo's workouts ... didn't get to the main set but seeing as right now I need to focus on getting in the water and getting back into shape the sprints weren't necessary.

500 w/u

300 kick

12 x 50
1-3 fist
4-6 dps
7-9 build/ez
10-12 fast/ez

10 x 50 from the middle of the pool working on speed into and out of turns
1:00

100 ez


The plan is to swim the saturday am workout then go to spin class ...

First meet on Sunday - I entered the 50/100/200 free and 50 fly and back. Not sure if I'll swim them all.

500 w/u

4 x 100 IM drill r:15

5 x 100 r:10 for time

100 EZ

4 x (150 fr @ 2:15, 100 IM/Stroke @ 1:40, 50 kick no board @ 1:10)

50 EZ

2 x 50 sprint (it was supposed to be 5 done as a 1000 yard relay with 3 teammates but my calf cramped something fierce during #2)

150 c/d

My arms were hurtin' after this one. This is the first time I put two good workouts back to back in months - at least since October but I suspect it might have been July.

200 w/u

10 x 50
odds drill :50
evens swim :40

4 x (200 free @ 3:10, 2 x 50K @ 1:00, 50 ez @ 1:00, 2 x 50 fast @ 1:10)

50 EZ

50 sprint
4 x 25 sprint (did two fly and one back)

300 c/d

I actually swam 3000 yards - first time in a long time - perhaps since July but definitely since November ... back was okay ... there's still hope!

I am (for me) slow, fat and out of shape. I am also recovering from a back injury - fun!

Anyway ...

3 x 100 drill/swim
4 x 50 fast 1:30

3 x 300 Fr
3 x 200 Fr
2 x 100 Fr

50 EZ

4 x 50 drill swim easy

I am having a mental lapse as to whether or not we did more than that ... it felt better than I thought it would ... this season may not be lost. I am slow and splashy but oh well. My goal was to get in the water 3 times this week (that was #2) and to do one other workout - pending how the back felt.

I am going to attempt spin class tonight praying that my back will hold ...

Missed w/u due to excessive talking

6 x 100 (they were supposed to be drill I mixed in drill and swim to warm-up)

5 x 200 50 free/100 stroke/50 free (my lane of drop dead sprinters and I decided to be lazy and went on 3:20 instead of 3:00) I did fly/IM(sans breast)/ IM(sans breast)/fly/ 50 fly/50 back

50 ez

200 kick stroke/free

3 x 300 pull (yuck!!!)

50 ez

8 x 25 IM order on 1:00

Relays

just over 3K

November 11th

500 w/u

3 x 100 drill - r, l, finger drag, catch-up r:20
12 x 100 1:35 (75 free/25 stroke)
6 x 50 kick r:10

100 EZ

6 x 75 free 1:05

50 ez

6 x 50 1:45
odds - ez
evens - sprint

100 c/d


November 12th

500 w/u

4 x 50 drill

2 x 200 3:00 descend
2 x 150 2:15 descend
2 x 100 1:30 descend
2 x 50 1:00 descend

50 EZ

6 x 100 kick 2:20

50 ez

8 x 50 from the middle of the pool 1:30

100 c/d

First day in the water since Indy

100 ez
5 x 100 75 fr/25 stroke on 1:45

2 x 250 IM done as:
25 fly
50 back
75 breast
100 free
r:30

50 ez

200 kick

2 x 300 pull r:20

6 x 50 fast on 1:30
went fast free on 1 & 2
moderate free on 3&4
fly on 5
free on 6

50 ez

9 x 100 free on 1:35

100 ez swim down

300 ez free

3 x 200 kick - no board
#1 back
#2 free
#3 back/free by 100
R :30

100 pull EZ

5 x 100 kick on 2:15
1 & 2 free
3 back
4 & 5 free

100 pull EZ

2 x 75 fly kick rotation drill

8 x 25 kick with shoes 1:00 fast

100 fly kick ez with fins

2 x 50 kick with fins & board all out
1 - fly
2 - free

150 ez swim down