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Workout Swimmer

Just keeping it real . . . .

  1. Good Long Swim - Jan 14, 2013

    by , January 14th, 2013 at 10:08 AM (Workout Swimmer)
    Got in a good long swim this morning, 5200 LCM. Which should become my usual, if I want to get in a million meters in a year. Feeling emotionally "blah" this weekend, and carrying over into today. Felt really odd on my kick, like I was a swaybacked horse or something - had to put my board away & just kick on my back for the last 200 of the 400K - and didn't bother "kicking" again today.

    Here's what we did:

    600 back/free
    500 locomotive Pull
    400 kick, speed play by 25's
    100 easy
    400 - 400 - 300 - 200 - 100 Demont (did poorly from the 300 on)
    4 x 4-cycle speedplays
    200 "cool down"
    3 x 200 P w/snorkel (yuk)
    8 x 150 - 6 w/fins & paddles - steady state, 2 breast/free/breast
    100 cool down

    5200 LCM


    I actually had two whole laps during the steady state - I think coming into the wall on #2 or #4, and then another one later when I tried to duplicate it, when I really had my technique going so well I was actually swimming fast effortlessly. Wish I could repeat it at will - I "remembered" the feeling, from my youth. How oh HOW can I get that back?!! It was amazing.
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  2. Friday, 01/11/13

    by , January 11th, 2013 at 10:34 AM (Workout Swimmer)
    It's going to be tough to make my GTD goal this year - no slacking will be permitted, as I apparently need to either do 5200 M three times a week, or 4200 M four times a week. Still, 1,000,000 M? A lofty goal, but hopefully I will be healthy all year & be able to say I did it!

    Felt stronger in practice this morning.

    600 back/free
    2 x 300 P w/20sec rest
    300 K
    15 x 100 on 1:30, 70-80-90% by groups of 5 - mostly held 1:26 on first 5, then 1:24's on middle 5, then the last five I was just dragging & frequently only getting 2-3 seconds rest. But I did finish, and w/out cheating even one 100.
    2 min rest
    100 sprint (1:15)
    200 easy
    20 x 50 on :55; 4 free, 4 stroke repeat, desc 1-4
    300 breast/ free
    Total: 4600 LCM
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  3. Mon 01/07/13

    by , January 7th, 2013 at 02:15 PM (Workout Swimmer)
    Didn't get to the Pool on Sat OR Sun - my RA was acting up & my joints were super swollen & painful. I just laid around & read my book, for the most part. Couldn't even roll out pie crust for Quiche last night, it was so humiliating. Feeling a bit better this morning, but I was glad that most of today was just "long & strong" because I felt very slow. Had a major collision in the pool on the first pull set - someone had on a brand new snorkle and wasn't watching where they were going - cut my face around the left goggle & it really smarted for quite a while there. She had just gotten in my lane & had agreed that I should lead & we would circle - so why she was on my side of the lane in the middle of the pool, I have no idea. Actually, I have no idea why I didn't see her coming!

    600 back/free
    300 - 200 - 100P
    400 K
    9 x 100 back/free
    800 steady state
    6 x 100 on 2:00 (fly/back x 3; breast/free x 3)
    6 x 100 on 1:30/5 P
    300 breast/free cool-down
    Total: 4800 LCM
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  4. Friday, 01/04/13

    by , January 4th, 2013 at 12:50 PM (Workout Swimmer)
    Was supposed to get there early to swim with Jenna & Marci until 6:30 - the alarm was ignored for 20 minutes, and I ended up being about 8 minutes late (arriving) 15 min late getting in. We stayed way over in lane one, where they usually have the slower/older people swimming. We really disrupted some people's morning today! The "leisure" swimmers, as I call them, kept giving us these looks, like, what are you doing in my lane? But no one asked us to move. One Triathlete guy did join us right as we began the main set, and tried to draft off us, but after about 1800, he got out. If I wasn't dragging so bad myself, I would've laughed, but even now, almost 4 hours after getting out of the pool, my arms are just so darn tired, it isn't even funny. I'm truly grateful that this isn't Saturday, and I don't have practice again at 3pm. It's really starting to wear on me, all this distance. I keep telling myself, that I'm building up some endurance, which will do me good down the road, especially on my next 500 (race - in a meet), but right now, I'm just on autopilot. Here's what we did today:

    300 choice
    500 "locomotive"
    200 breast kick
    4 x 150 P no paddles, speedplay by 50 on 2:30
    4 x 100 stroke/free by 50 on 1:40
    500 K "locomotive"
    10 x 50 on :50 (70-80-90%)
    100 easy/bathroom break
    Three times thru:
    400 P on 6:20
    300 stroke (breast) (don't remember interval)
    2 x 100 "quality" kick on 2:00
    2 x 50 fly on 1:00
    100 easy
    1:00 rest
    300 easy cooldown
    Total: 6700
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  5. It's all UPhill for the rest of the week!! Jan 3, 2013

    by , January 3rd, 2013 at 02:28 PM (Workout Swimmer)
    Only two more days left of Christmas training (thank goodness). Today was supposedly a "lighter" day
    600 back/free
    500 P
    4 x 100 stroke/free by 100's
    300 K
    6 x 100 stroke/free by 50 on 1:45
    100 easy
    24 x 100 on 1:40; heart rate set by 8's, last two as close to maximal as possible
    200 easy
    16 x 50 K on 1:10
    4 x 50 on 1:00 choice for cool down
    Total: 6100 LCM

    On the 24 x 100 I was in the pre-seniors lane, but we were doing the same interval as the slowest 2 senior lanes, and only going 15 x 100's - so I moved over after about 7 or 8. At #8, I was feeling like I got my second wind, and I'm thinking (foolishly), ah, yes, I really AM a distance swimmer! Then around #15, my goggles started to leak a bit, so I stopped for just a second to get the water out (and preserve my contacts) & it was a big mistake. Lost my mojo - instead of being "all down hill from there" - it was all UP hill from there. I was dragging so bad, I think I was pulling in around the 1:31/32 on the last five. I was so glad when that set was over!! So happy I only have 3 more workouts to this Christmas training, and then I can go back to 3-4 x week and only 4500-5000/workout. Grandma is tired, and needs a nap now, thank you.
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  6. Jan 2, 2013

    by , January 2nd, 2013 at 01:23 PM (Workout Swimmer)
    Nice day - air temp of 66, water temp of 81. Hard workout - my arms were literally numb after the Demont set. Boy oh Boy - can hardly wait until Saturday (doubles again)

    600 back/free
    600 P
    3 x 100 K
    600 fly/free/breast/free
    3 x 100 S
    3 x 200 on 3:05
    3 x 100 IM

    Demont set as follows:
    800

    600
    2 x 400
    2 x 200
    4 x 100

    100 easy
    4 x 100 K
    100 easy
    Total: 6900 LCM
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  7. NY Eve, 2012

    by , December 31st, 2012 at 12:54 PM (Workout Swimmer)
    600 back/free
    800 P speed/play by 100s
    4 x 200 reverse IM
    8 x 100 P on 1:30
    200 cool down

    Total: 3200 LCM

    Had to get out early & go to work - workout was 7:30-10, and I had to be at work at 9. . . .

    Only four more days of mega distance left! Kids have to be back at school Jan 7th, so practice goes back to 5:30 to whenever. I wonder if there is some sort of check-off challenge or distance something I can do during January to keep up my mojo?
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  8. LCM x 2 - Dec 29, 2012

    by , December 29th, 2012 at 09:34 PM (Workout Swimmer)
    OK, so I did doubles for the first time in ages - and it had to be LCM both times! Lucky me. On the other hand, I am noticing that I seem to be going significantly faster w/less effort - and no, I'm not drafting off the kids. (Not that I'm not trying - I'm just too slow to catch up & ride their feet!! -- doesn't hurt that we have to leave 10 sec behind each other)

    Morning Practice (6-8am)

    500 back/free
    500 P locomotive style
    2 x 250 - 50 stroke/50 free w/30 sec between
    2 x 250 K fly/free by 50's on 4:30
    5 x 100 P on 1:30
    500 stroke (breast)/free by 50's
    100 easy
    18 x 100 on 1:30, descending in groups of 6 (these were brutal - Scott F did them all on 1:15 - animal)
    200 easy
    800 steady state w/fins & paddles only - starting to actually enjoy this
    200 choice easy
    Total: 6100 LCM

    Afternoon Practice (3-5pm)

    600 back/free
    4 x 150 P no paddles
    8 x 100 IM on 1:45
    4 x 300 - swim, stroke/free by 50's repeat on 4:30
    100 easy
    4 x 200 K on 4:30
    100 easy
    10 x 100 goal set, descend in groups of 2 w/50 easy after each 2; first 6 on 1:40, last 4 on 2:00; first 2 w/in 10-12 sec of best, next two w/in 8-10 sec of best; next two w/in 6-8 sec of best, next two w/in 4-6 sec of best; last two w/in 2-4 sec of best; I did mostly 1:15-1:18 for the first 6, then I put on my zoomers (ah the advantages of being the only 50-year old on the team!!) - best one: 1:08 - ta da! Probably would've been a 1:20 w/out them, I was BUSHED by then!!)
    500 P mod pace
    400 cool down
    Total: 6600 LCM

    I really enjoyed swimming during the daylight hours for a change - the sky was beautiful, the air temp perfect. Only bad thing was they got the pool temp back up to 83-84 again. I thought I might just barf after that nasty set of 18 x 100's this morning.

    ALSO - got to play tennis for the first time since about Dec 8th - it was nice to be "back in the swing of things" as they say - only played an hour or so, but I was pretty much myself - considering mostly we just rallied the ball back & forth - the courts were pretty wet - we spent 5-10 min trying to dry them off when we first got there this morning, and I just didn't want to get involved in the whole "game" thing - since I was playing by husband & he doesn't take losing very graciously!!
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  9. Arms still attached to my body, amazingly enough 12/28/12

    by , December 28th, 2012 at 01:02 PM (Workout Swimmer)
    So happy to report that despite overtraining (considering the fact that I usually swim 4500 3-4 x week) my arms are still attached. I am beginning to develop a twitch in my left eye whenever I hear the word butterfly lately, though.....

    So today was supposedly "only 6000" - only? Here's what we did - grateful to be swimming with the PRE-seniors and not the Seniors for these two weeks (since I have to get out & go to work 1/2 hour before the Seniors' practice is done):

    600 back/free
    2 x 300 P
    4 x 100 K
    4 x 100 IM on 1:40
    100 easy
    8 x 100 P on 1:30
    100 easy
    6 x 150, 100 free, 50 choice on 2:30
    12 x 50 K on 1:10
    100 easy
    16 x 50 S on 1:00, 4 free, 4 stroke repeat
    100 easy
    12 x 25, one drill, two 4-cycle, one sprint
    200 easy
    Total: 6100 LCM

    BTW: Air Temp: 29, Water Temp: 79. Chilly no matter how you look at it.

    Looking forward to tomorrow - morning practice 6-8:30, and then I will (hopefully) return at 3pm for another 2 hours. If it is warm, we'll play tennis in between, as well. This way, I can eat as many cookies as I want!!

    Updated December 28th, 2012 at 01:08 PM by Celestial

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  10. Dec 27, 2012 - LCM outside in COLD weather!

    by , December 27th, 2012 at 10:24 AM (Workout Swimmer)
    LCM may kill me off. Fortunately, I have the experience to know that in 2 weeks, I'll be fine. Meanwhile, got out a bit early today, to ensure that I could return tomorrow!

    500 back/free
    500 P
    500 K (locomotive style)
    5 x 100 IM on 1:50
    5 x 200 IM on 3:40 (argh!)
    200 easy
    6 x 200 Free on 3:00
    100 easy
    16 x 50K w/fins on :55
    100 easy
    (At this point, the kids did another 6 x 100 on 2:00, all out sprint on #3 & #6 & then a 400 steady/state for cool-down. But some of us have to work.)
    Total: 5400 LCM

    Air Temp: 37, Water Temp: 84

    Updated December 28th, 2012 at 01:15 PM by Celestial

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  11. What happend to the blog format?

    by , December 26th, 2012 at 02:24 PM (Workout Swimmer)
    Well, I don't know what the H*** they did to the blog page, but I am not impressed. (Maybe it's just looking like this on the computer at work, I hope?) Everything is backwards & not where I expect it - I want it back the way it was, please.

    LCM, day four. My arms have recovered from Monday, thank goodness, but I would, personally, appreciate a slight drop in the water temperature. I don't care how cold it is outside, 84 degrees is too hot for me to swim in. Just call me a big fat fatty, but my 130lbs wants cooler water.

    500 back/free
    500 P
    5 x 100 K on 2:00
    10 x 50 on :50
    2 x 800, second one P
    400 steady state w/paddles & fins
    8 x 100 K on 2:00
    300 easy stroke/free
    6 x 150 stroke/free/stroke on 2:50
    100 easy
    Total: 6100 LCM

    Looking forward to getting fit & buff during this maximum yardage period with the team. Planning on doubles on this Saturday & the next - it may kill me, but I'm gonna try to do it, anyway!
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  12. Dec 24, 2012

    by , December 24th, 2012 at 12:01 PM (Workout Swimmer)
    Can't decide if I'm grumpier because I have to work today (why can't medical people take off ever?!) or if it's because the pool didn't even open until 7:30, which meant I had to get out at 8:30, and so got in a rather short distance. In other words, I was just starting to get warmed up when I had to get out!!

    Here's what he had us do:

    600 back/free
    600 P
    600 reverse IM
    6 x 100 K on 2:00 (w/zoomers)
    100 easy
    600 steady state w/fins and paddles (had to rest for 15sec after 300)
    100 easy
    Total: 3200 LCM

    **Totally hate steady state w/fins & paddles - it is so bloomin' exhausting!!

    Merry Christmas Everyone!!
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  13. Friday & Saturday (Dec 21 & 22)

    by , December 22nd, 2012 at 02:24 PM (Workout Swimmer)
    Pool set up Long Course yesterday, to my surprise - I the thought it was SCY until after NY's. Not too shabby a workout the first day, and today; fortunately I forgot workout was at 6am - cuz it's usually at 7:30 on Saturday mornings, and so I got there at 6:20 or so. Good thing too, cuz my arms were about to fall off at the end there.

    Here's Friday's workout (I had to do the first 1500 solo, because the kids started at 6am - and I had an 8am meeting, and needed to get out at the usual 7:15am or so):

    800 back/free breast/free
    600P w/snorkel
    500 back/free
    500P
    500 K
    100 easy
    5 x 100 stroke/free on 1:50
    5 x 200 on 3:15
    10 x 50 K on 1:15
    100 easy
    Total 5100 LCM


    And here's todays:

    6 x 100 stroke/free on 1:40
    5 x 100 K on 2:15
    100 easy
    400 P on 6:00
    100 quality sprint kick on 2:15
    3 x 100 stroke/free on 1:50
    100 quality sprint kick on 2:15
    2 x 50 fly on 1:05
    400 P on 6:00
    100 quality sprint kick on 2:15
    3 x 100 stroke/free on 1:50
    100 quality sprint kick on 2:15
    2 x 50 fly on 1:05
    200 easy
    12 x 100 on 1:40
    200 easy
    8 x 50 - 25 drill/25 sprint on 1:00
    200 easy

    Total: 5200 LCM
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  14. No more ATAC masters!

    by , December 19th, 2012 at 09:18 PM (Workout Swimmer)
    Coldest morning on the deck this year - only 37F. Hate walking on a pool deck barefoot & wet in that temperature!

    600 back/free
    600 P
    300 K
    100 easy
    12 x 100 @ 1:20
    100 easy
    12 x 50 K on 1:00
    200 easy
    500 P
    500 breast/free
    100 easy

    Total: 4600

    Just got notified that the ATAC masters, which only consisted of a few swimmers, maybe 5 or 6, is no more. So I swim with ATAC's age group team in the mornings, but I need to find a masters team to affiliate with - which might be nice for relays, but I don't really know who I should join with. All my swimming friends that are not local are USMS forum chatters - and they all live very very far away. Question is, do I intend to go to any meets - and if I do, do I want to swim on any relays?
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  15. Last 2 weeks of short course!

    by , December 17th, 2012 at 09:34 AM (Workout Swimmer)
    You know the chlorine level is pretty high, when the Dannon Light & Fit Greek Yogurt (80 calories!!) tastes super sweet & yummy after practice!! Today was perfect temperature wise - not too cold outside, pool not too hot - my goggles didn't fog up hardley at all!! First college swimmer home from the break, joined our lane. I think she's going to have a banner year - she's MUCH stronger than when she left in August!

    800 Back/Free
    4 x 200 P on 2:40
    4 x 100 K on 2:00
    100 easy
    2 x 300; 50 breast/50 free
    2 x 200 free
    2 x 100; 50 breast/50 free
    6 x 150; 100 free, 25 back/25 breast
    4 times thru: 2 x 50 K on 1:00 50 swim
    300 P mod/hard pace
    300 B/F/B/B/F/B by 50
    4 x 4 cycle speed play on :30
    100 easy
    Total: 5300

    Getting ready for the Christmas Break Madness - we have lots of yardage in store, I'm afraid!
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  16. Keep calm & just keep swimming!

    by , December 16th, 2012 at 08:59 PM (Workout Swimmer)
    Just barely keeping ahead of the GTD genie! I was worried I wasn't going to be able to get the distance in, but 33,200 yds divided by 10 workouts means only 33-3400 per practice, and I could do that in my sleep! Whew!



    400 back/free
    600 Pull
    5 x 100 IM/stroke free on 1:30
    8 x 150 IM
    9 x 100 on 1:20
    8 x 25 4 cycle speedplay on :30
    200 easy
    2 x 300 Pull
    300 breast/free
    Total: 4500
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  17. Saturday 12/8/12

    by , December 8th, 2012 at 10:51 PM (Workout Swimmer)
    500 back/free
    500 P
    500 kick
    8 x 150; 100 IM, 50 free on 2:15
    100 easy
    8 x 100 kick on 1:00
    200 easy
    20 x 50; 5 free, 5 stroke, 5 free, 5 stroke on :45 & :55
    100 easy
    5 x 300 on 4:00
    50 easy (kids kept going, I was pooped)
    Total: 6500


    Pulled my right pectoral/shoulder muscle somehow while Christmas shopping today. Gonna be po'd if I'm not better by Monday morning. I'm barely on target for my GTD as it is - just 2 miles ahead of pace, so I can't afford to have to rest at this point!!
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  18. Fri 12/07/12

    by , December 7th, 2012 at 02:27 PM (Workout Swimmer)
    Not much to say. Fast kids gone to nationals, just me & the slightly bit slower kids this morning. Asst coach tried to kill us though,
    800 back/free
    800 P (locomotive)
    8 x 100 IM on 1:30 (ha ha)
    200 easy
    16 x 50 K on :55
    100 easy
    8 x 4cycle speed play on :30
    200 easy
    6 x 100 on 1:20 P
    200 breast/free
    Total: 4700
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  19. Dec 3, 2012

    by , December 3rd, 2012 at 09:04 PM (Workout Swimmer)
    I've not been posting too often in here - my job is really kicking my behind - keeping me at work late most nights until 7 - and since I get up at 5am to go swimming, that means I go home quite exhausted - been going in right after workout to catch up on my charting, and voila! I'm too tired to even care about my blog. Except that I do care, and I like keeping up with everyone. I almost sort of wonder if I've had a slight case of "chronic fatigue syndrome" lol! After all, I do harbor Epstein Barr in my system, so stands to reason, right? Ha ha - wish I could blame it on something like that, instead of old age!!

    Workout this morning:
    500 back/free
    400/300/200/100 P
    500 on locomotive
    9 x 100 on 1:25 (Jenna picked the interval - coach gave us a choice of 1:20 or 1:30 & Sela is recovering from a nasty virus, so. . .)
    100 easy
    4 x 4cycle blast on :30
    200 breast/free
    3 x 200 w/fins working the walls
    2 x 300 breast/free
    Total: 4500

    Trying to plan the future - I have no idea what meet I'm going to next. I have a choice of the Auburn meet at Valentines, or the one in Clearwater. Not sure if I'm going to the Atlanta meet in March or not, but will definitely be going to the St.Pete meet at the end of March. . . and that's as far as I get. Just thinking about meets.
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  20. Feeling Stronger in the Water!!

    by , November 14th, 2012 at 02:37 PM (Workout Swimmer)
    Nice morning - not as cool as forcasted & no rain until after we got out of the pool!
    Missing Jennifer today, but it allowed me to work harder I think on the 12 x 100's - Terry put the Distance Free people into 2 lanes - which meant 2 moldy-oldies & 5 kids - I told the kids we needed a lane leader, so Hannah jumped in - but she goes about a 1:05 on all her 100's, so even going second I didn't get a draft! I was happy to see myself repeating 1:12's again - basically going first ahead of Sela & some kid that couldn't keep the interval. I'm feeling a lot stronger in the water this week - don't know if it's because my biorhythms are UP, or if its due to my finally getting payoff for all my hard work!! Yesterday on my fly, I was literally "flying" over the water - it felt so good!

    600 Back/free
    4 x 200 P on 3:00
    8 x 50 K on 1:00
    100 EZ
    12 x 100 on 1:20
    100EZ
    8 x 25 (one drill, 2 4-cycle, one sprint) on :30
    100 EZ - kids got out here & the rest is a modified version of what he had the breast stroke lane doing
    200 Breast
    150 Breast/Free thingy
    300 Breast/Free thingy
    150 Breast/Free thingy*
    4 x 100 P on 1:30
    200 EZ
    Total: 4900

    *just in case you're wondering what a thingy is (my own personal design) one stroke, one free, two stroke, one free, one stroke - and you choose your distance, thus on the 300 it is 50 breast, 50 free, 100 breast, 50 free, 50 breast. I like it, and it saves my shins on those long breast stroke sets. And my shoulders when I do it butterfly. We never do it backstroke, lol.
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