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  1. Wednesday 05152019

    by , May 15th, 2019 at 03:47 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick w/board + fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 stretch out swim w/fins (5:37)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy

    4 x 400 @ 6:00 (5:34, 5:29, 5:28, 5:25)

    4 rounds:
    * 25 free @ :30
    * 50 breast @ :55 (:37, :40, :37, :38)

    2 x 150 pull w/Agility paddles + buoy @ 2:10

    200 w/d

    TTL: 5300 yards, 88 minutes

    Fly: 100 yards
    Back: 175 yards
    Breast: 425 yards
    Kick: 300 yards
    Free: 4300 yards

    got there a little earlier but stayed probably as long as normal. when I was doing my 400s, a guy about 2 lanes over seemed to be a similar speed. I'm not sure what he was doing, but it was nice to have someone to pace off of. No, I didn't plan to descend those, it just happened that way. my lungs felt like they were burning when I finished...then after 25 free went right into some breast!

    I finally signed up for the local meet last night:
    https://www.clubassistant.com/club/m...509&smid=12264
    Swim Meet Events
    Event Number Sex Distance Stroke Time
    2 Men 200 LCM Breast 3:33.00
    4 Men 400 LCM Free 5:50.00
    7 Men 200 LCM Free 2:40.00
    11 Men 100 LCM Breast 1:38.00
    15 Men 50 LCM Breast 48.00

    I'm slightly worried about the time between the 200 breast and 400 free. I'm hoping that there will be at least one slower heat of 400 (maybe a faster heat of 2breast) in between; that could give me 10-15 minutes rest (20 if I'm very lucky, I don't think the 100 fly will take too long).

    I really need to be doing more breast in my workouts.... Probably almost twice the amount, and more quality too.
    Categories
    Swim Workouts
  2. Back from the Meet!

    by , May 15th, 2019 at 12:44 PM (Middle Aged Distance)
    I haven't posted in a about a week - last Thursday and Friday were lighter days since the meet was on Saturday.

    I did the 50 (29.10) and 100 1:02.68) and it felt good to be racing again after over 10 years... although I wish the first meet back didn't have to be long course! Met some great people in Nashville and hope to be racing again soon.

    Here are yesterday and today's workouts. Yesterday's was one I wrote, today was a Masters workout.

    Tuesday 5/14:

    W/U (1000):

    300 swim
    300 k w/ fins
    200 IM drill
    200 pull

    IM (1000):

    4x250 IM @ 4:00
    1 - 100 fly, 50 bk/br/fr
    2 - 50fl, 100 bk/ 50br/fr
    3 - 50 fl/bk, 100 br/ 50 fr
    4 - 50 fl/bk/br, 100 fr

    Free (600):

    4X{
    1x75 @ 1:00 - smooth
    1x50 @ :55/:50:45/:40 by round - FAST
    1x25 @ :30 1 breath

    200 easy kick w/d

    Total: 2800

    Wednesday 5/15:

    W/U (1100):

    500 - 100sw/100k/50pull

    12x50 @ 1:05 drill

    3 - 3sc R/L
    3 - 12 k sw
    3 - 6k sw
    3 - 6k + 3stroke sw

    Free (300):

    12x25 @ :30

    1fast/1easy/2f/1e/3f/2e/1f/1e

    Kick (600):

    8x75 kick @ 1:45
    odd - smooth
    even - fast

    300 - 75free/75bk

    Main (850):

    25/50/25/50/25
    25's: @ :30 FAST
    50's @ :55 Active Recovery

    200 pull

    50/25/50/25/5050's @ :55 FAST
    25's: @ :30 AR

    100 pull

    25/50/25/50/25
    25's: @ :30 FAST
    50's @ :55 AR

    50 easy

    Total: 3200

    Updated May 15th, 2019 at 01:10 PM by rmjenkins14

    Categories
    Swim Workouts
  3. 5/14-5/15 Workouts

    by , May 15th, 2019 at 09:09 AM (Swimming Through Jello)
    These past two workouts really took me out of my comeback comfort zone. Hopefully helping me get back on track again.

    Tuesday, 5/14/2019 CrossFit Workout (PM)

    Warmup - cardio, stretching, pullup warmup, barbell warmup

    Strength - Clean + FS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 185/2+1, 165/2+2
    //Urgh. Leg strength is coming along slowly. Frustrating, but I know it's going to take time.

    Conditioning - for time
    30 hang power clean 95#
    30 lateral jump over bar burpees
    30 chest to bar pullups
    30 shoulder to overhead 95#
    9:24
    //Took it out too fast and ran out of gas in the middle of the pullups.


    Wednesday, 5/15/2019 CrossFit Workout

    Warmup - circuit with TTB, jumping, stretching warmup, barbell warmup

    Strength - Back Squat - 95/3, 135/3, 165/3, 185/3, 205/3, 215/3, 225/3
    //I was expecting this to be a "reach" weight today and it was pretty close to limit for now. Happy with it.

    Conditioning -
    EMOM 5 RKBS 70# (10x5)
    EMOM 5 Assault Bike calories (10x5)
    EMOM 5 TTB (8x5)
    EMOM 5 burpee box jumps (10,7,7,7,10)
    Categories
    Uncategorized