Mixing it up this year

Back to basics today.

2x550 free
8x50@1:00 25 fly/25 free
8x150@2:30 free w/paddles & bouy 1-4 mod 5-8 fast held 2:10 on mod and 2:05 on fast
3x150@3:00 as 50 fly/100 free
350 free EZ

Total 3500 yards

I wanted an easy day but there wasn't enough lane space.

6x100 free
20x50 free on :20, :15, :10, :05 RI
2x500 free for time descend went 7:17 and 7:07
4 times thru 1 of each stroke
75 drill
25 swim

Total 3000 yards

This was my first day in 2 weeks that I was not on-call at my job. I did a straight 1 hour swim SCY and was able to do 3900 averaging 1:32's. Finished with a 100 kick and a 200 EASY swim. Probably not enough but that was all the time I had.

Friday I am going to do LCM and see how far I can get.

Total 4200 yards.

It is always good to have a good set even when your not 100%.

500 free
500 free kick w/zoomers
10x100@1:40 free went 1:33, 1:34, 1:33, 1:33, 1:33, 1:30, 1:30, 1:30, 1:30, 1:28
500 free kick w/zoomers
500 free

Total 3000 yards

My fly felt strong again. Free without paddles is a little strange but NO paddles for the next 3 weeks.

8x50@1:00 free
5x200@3:30 free went 2:59, 2:57, 2:55, 2:55, 2:52
12x25@:30 2 fly 1 free
100 free moderate
200 free fast went 2:49
100 free easy
6x50@1:00 IM
200 free EZ

Total 2600 yards

My fly actually felt fairly good today.

500 free
500 free kick w/zoomers
400 IM in 7:17
200 breast kick
400 IM in 7:08
500 free kick w/zoomers
500 free

total 3000 yards

I have been swimming just not blogging my workouts last week. Last day using paddles was Friday. Now I am paddleless until my swim. I have one more week of on-call which means this week is sets of 500 so I can check my pager frequently enough. I know this really bites for a distance swimmer.

500 free
500 free kick w/zoomers
10x100@1:40 free holding 1:27's
500 free kick w/zoomers
500 free w/snorkel as kick to 15m then swim the rest of the 100

Total 3000 yards

Today was the last day I could do a long swim for 2 weeks since I go on-call today. But since I really didn't feel well I decided to go with my body and take it easy.

500 free in 8:10
500 free kick w/zoomers
500 free in 7:43
500 free kick w/zoomers
500 free in 7:29
500 free kick w/zoomers

Total 3000 yards

Next week I go on call which means today and Monday are my last times to do some long swims before I have to check my pager ever 15 minutes. I'll be on call for 2 weeks. Not looking forward to it.

Today I did really well with this even with setting my heart rate up a little to high on the last 1000. With having to do open turns and slower swimming for 4 laps my last swim was still faster than my first 3.

4x1000@17:00 free #1 was 15:55, #2 was 15:37, #3 was 15:17 and #4 was 15:10
500 Free kick w/zoomers
500 free EZ

Total 5000 yards

Today was easy, I need that so that I can do tomorrow hard since it is LCM tomorrow. The first 400 IM felt terrible, the second one felt much better.

500 free
500 free kick w/zoomers
400 IM in 7:45
200 breast kick
400 IM in 7:00
5x100@1:50 free w/snorkel
300 free kick w/zoomers
200 free EASY

Total 3000 yards

Did good descending set today.

500 free
500 free kick w/zoomers
10x100@1:30 free w/paddles & bouy descend 1-5 and 6-10 went 1:26, 1:25, 1:24, 1:23, 1:21, 1:23, 1:22, 1:21, 1:20, 1:19
500 free kick w/zoomers
5x100@1:25 free w/paddles & bouy hold pace 1:20
500 free EASY!

Total 3500 yards

Lack of sleep combined with a bad back... I needed some dolphin motion.

500 free
500 free kick w/zoomers
250 fly scull drill w/zoomers & snorkel
250 torque drill w/snorkel & bouy
250 angel arm fly w/snorkel & bouy
250 1 arm fly alt 25 rt/25 lt
300 free kick w/zoomers
200 free

Total 2500 yards

Super 500 day today. I am starting to split back out on my own some with my workouts. Now that we are short course I really can't keep up with Mike so I take the extra lane for a while.

500 free

5 times thru #1 kick w/zoomers, #2 swim, #3 w/snorkle, #4 kick w/zoomers, #5 25's fly 50's back and 75's free
25@:30
75@1:30
50@1:00
25@:30
25@:30
50@1:00
50@1:00
75@1:30
25@:30
50@1:00
25@:30
25@:30

200 free EZ

Total 3200 yards

This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

400 free
400 MI (backward IM)
4x150@2:30 free w/paddles & buoy
6x50@1:00 free
4x150@2:30 free w/paddles & buoy
6x50@1:00 free
300 as 25 double arm back/75 free
10x25@:30 odds stroke, evens free
50 free EZ
10x50@1:00 free
500 free kick w/zoomers

Total 4200 meters

Hot water and chemicals off, not a good combination.

300 free
4x150 free w/paddles & bouy
10x50@1:00 free
8x100@1:40 free w/paddles & bouy
600 free w/paddles & bouy negative split by 200
4x50@1:00 free
300 as 25 kick/25 drill/25 swim

Total 3300 meters

Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

1000 free
500 free kick w/zoomers
3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
200 free kick w/zoomers
200 free w/snorkel

Total 2500 meters

This was a tough swim when you do the stroke work. I did alittle fly on some but mostly free.

The really bad news is this is the last week of long course, next week we are back to short course.

400 free
300 free w/paddles & bouy
3x100@1:40 free w/paddles & bouy
300 free w/paddles & bouy
200 free w/paddles & bouy
200 free w/bouy

66x25@:30 #1-11 free #12-21 stroke #22-30 free #31-38 stroke #39-45 free #46-51 stroke #52-56 free #57-60 stroke #61-63 free #64-65 stroke #66 free
150 free EASY

Total 3500 meters

A test swim today a straight 2000 meter swim. I was right were I need to be.

2000 in 36:23
500 free kick w/zoomers
500 free easy

total 3000 meters

This was a combination with one tough set and one easier one.

2x200 free
10x100@1:40 free w/paddles & bouy

4x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
3x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
1x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
1x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
3x50@1:00 free w/paddles & bouy
100 free easy w/paddles & bouy
4x50@1:00 free w/paddles & bouy
100 free easy

Total 3200 meters

300 free
4x100@1:45 free w/paddles & bouy
300 free w/paddles & bouy
200 free drill
100 free

3 times thru
3x100@1:40 free w/paddles & bouy
300 free w/paddles & bouy

200 free EZ

Total 3500 meters