I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming. 12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own. Warmup: 600 free - alternate 100 swim/50 drill Main Set: 4x50 free - build on 1:00 (did :55s) 6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48) 4x50 free - build on 1:00 with big, six beat kick 2x50 free all out on 2:00 (there wasn't much in the "all out" tank today) 2x100 - 50 fl/50 bk 2x100 - 50 bk/50 br 2100 meters Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 450 free - alternate 100 free/50 6 kick and roll 400 im - dr/kick/dr/swim 12x25 build on :40 - 4fl/4bk/4br Main Set: 12 x 3/4 length sprints on 1:00 - 4 of each stroke (no free) 25 easy free 8x100 free on 2:00 - 50 pull/50 swim - I held 1:35s except for #4 and #5, where I slowed to 1:38s 2x75 free on 1:30 Warm Down: 100 easy free 1950 meters
2:00 to 3:30 PM at the Jamerson YMCA (SCY) with no coach. Warmup: 400 free 16x25 drill - 4 each IMO on :40 except free drills on :35 3x100 free descending on 1:55 3x100 IM descending on 2:00 Main Set: 3x100 fly on 2:00 - I took at least 4 full strokes off each wall before switching to 1 arm fly 3x100 back on 2:00 - My turns were pretty sketchy and my stroke didn't feel as good as it has the past couple of weeks - I took my normal 4 strokes past the flags and was still a stroke or two short of the wall on a couple of turns. 3x100 breast on 2:00 3x50 fly on 1:00 - Did the first 25 of each with full strokes 3x50 back on 1:00 3x50 breast on 1:00 50 free easy 100 free - all out - could only manage a 1:20:-( Warmdown: 100 free 3000 yards
Updated May 20th, 2009 at 07:46 AM by Iwannafly
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free - every 4th length drill IM order 8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free 8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows 2 fly/fly 2 fly/back 2 br/br 2 br/fr Discuss areas for improvement and repeat. Main Set: 3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here! Warmdown: 100 easy 1750 meters
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