Stupid noodlers have persuaded the staff to leave the aerators off at night because it's "too cold" for them at 7am. How 10 people can determine the pool temp for EVERYONE is beyond me. Nastigrams will be sent. Feeling better today (muscle soreness-wise).
600 pull, breath control by 50's (3 & 5)
300 kick, speed play by 50's
5 x 300 @ 4:15, descend 1-5, last 3 were below 3:45, but not sure I actually descended.
8 x 25; 25 drill, 2 x 25 4-cycle speed play, 25 sprint; repeat
200 easy again
4 x 200 IM, first 3 were twitch, last one straight on something awesome like 4:00 (we were doing a lot of talking there) & wearing zoomers
300 cooldown -- HR after the hard last 200 IM - 135ish
Total: 4800 SCY
Updated August 30th, 2013 at 07:57 PM by Celestial
Yesterday we had the weirdest workout ever - after a rather short 1000 yd warm-up (and the last 200 was kick) we then proceeded to do 5 x 200 K, and then 4 x 9 x 25 kick - which made for over 2000yds kick in a single workout! My legs were burning. I guess it was a good thing, because my arms were achy from weights the day before.
Today, I decided to get back to normal, and do an easy stretch out in the pool after my weight workout. I was sore going into the gym, but after the first 3 or so machines, I loosened up considerably. Thought Jenna was going to swim with me - I saw her at the gym, but she didn't make it all the way to the pool. Probably Mommy issues (she has a 8 yr old & 3 yr old at home). So I swam on my own. Borrowing from PWB on tracking my HR - today being day one. I think I'm going to use the 10-12 x 100 @ 1:20 as my test set, since I have the opportunity to do this almost weekly. Today, I was swimming solo (thus, less motivated) and got my avg HR from leisurely swimming & "long & strong" (but not pushing it) swimming. Then a very short increase for 3 x 100. Guess I'll start off by putting things on a 3x5 card & work my way up to an Excel program when I get around to creating one.
600 - 100 free/50 back
3 x 200 Pull
4 x 150, breast/free/breast/breast/free/breast
3 x 100 @ 1:30; my pace: 1:25 - easy; HR 110s
3 x 100 @ 1:25; my pace: 1:20 - long & strong; HR 130s
3 x 100 @ 1:20 paddles only; my pace: 1:12ish - feeling out of breath; HR 140
Updated August 30th, 2013 at 07:56 PM by Celestial
So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.
200 kick (breast)
5 x 200 @ 2:50, descend 1-5
8 x 50 kick @ 1:00
12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
10 x 50 pull@ :45
Kids are back in school, so ATAC practice in the morning started up again this AM. So many of the kids have gone off to college, sigh.
It was a fairly easy practice, guess coach is just getting the kids back in to it - I, however, am feeling rather awesome in the water - not sure why, cuz my biorhythms are seriously on the way down (see below) but I'm just gonna roll with it, and enjoy the ride! Got a little meet this weekend, and am so excited! (What, am I 10 years old again?)
So practice today:
4 x 150 P on 2:15
4 x 100 K @ 2:00
10 x 50 @ :50 (3,3,4 - 70,80,90%)
2 x 500 Pull, first one no paddles, 2nd one faster than the first
20 x 25 fly, w/easy 50 after each group of 4 on :30 (and w/zoomers)
300 - 100 breast, 50 free, repeat
Feeling strong this morning, swam with Bill M until about 6:30 then Jenna and Marci showed up for the last 45 min.
600 - 100 free, 25 back/25 breast
2 x 300 P no paddles
6 x 100 kick
14 x 100 w/Bill on mod intervals (1:40 down to 1:25)
2 x 300 P w/paddles
8 x 50 K @ 1:00
6 x 100 @ 1:20 (w/zoomers, HARD & FAST)
20 x 25 butterfly @ :30 w/zoomers
Bit farther than I had planned - was only planning on 5400. Very pleased with myself on finishing the 20 x 25 fly - stopped at 12 and did an easy 50, then finished the last 8 - Jenna a big help on both the 100's on 1:20 and the fly. Not as hard as I thought it would be!
No ATAC practice in the mornings for another week - I think Monday was our last day going LCM, since the city only turns it LCM for the team, and high school season is starting. Swam with Jenna - Bill was there but he was doing his typical (boring) Monday morning swim of 3 x 1000 (yuk). She didn't get there until I'd done about 600 - we did the last 2400 together.
500 pull no paddles
3 x 200 breast/free
2 x 300 pull w/paddles
3 x 200 IM
4 x 150
6 x 100 alt kick & swim
400 various EZ
Total: 5000 LCM
Solo after weights:
1000 warmup (100 free, 25 back/25 breast; repeat)
500 p no paddles
5 x 100 p w/paddles on 1:20
5 x 100 k on 1:45 desc 1-5 (last one 1:27!!)
Total: 3200 SCY
SCY feels so darn short!! Hopefully that is a good thing. . . .
Entered the PCB meet - last I checked the total # of participants was up to 22 - woo hoo. If that's all there is, I might cut my 5 events down to two, as I won't have enough rest between events to do well, otherwise. Gonna make that weekend more of a hubby time weekend anyway <3 <3 <3
I actually had an amazing workout ALL BY MYSELF on Saturday. That's a first. Kids had the usual pool occupied w/a meet, so had to go way out to Morcom - nice pool, just a drive.
5 x 200 P on 3:05
12 x 50 K @ 1:05
4 x 300, P no paddles, S, P w/paddles, Zoomers
w/50 easy between each
Total: 4500 LCM
Today at 5:30am w/Jenna (no ATAC for a week)
2 x 300 P
6 x 100 stroke/free @ 1:50
12 x 50 K @ 1:10
3 x 500, P no paddles, P w/paddles, zoomers
Total: 4800 LCM