Mixing it up this year

It's official I am now a Swimming Official! Of course my swims this weekend were not the best but they were ok considering the amount and type of work I was doing.

Today I lead the fast lane. Where was every one?

3x200 free #1 swim #2 kick #3 pull
3x400 free w/paddles & bouy
3x300 free w/paddles & bouy
3x200 free w/paddles & bouy
3x100 free SLOW

total 3600 meters

Just an easy one. I didn't feel particularly strong today so my 800 might be a piece of garbage tonight. That is ok since I am more focused on weight lose than speed right now.

500 free
500 free kick w/zoomers
5x100@2:30 free at pace went 1:39, 1:36, 1:35, 1:34, 1:35
500 free kick w/zoomers
500 free EASY

Total 2500 meters

This is just an easy swim

500 free
500 free kick w/zoomers
200 fly scull drill w/snorkle & zoomers
200 torque drill w/paddles & bouy
500 free kick w/zoomers
500 free EASY
100 back

Total 2500 meters

With the 800 on Friday I was thinking of just swimming easy till then but my I decided to swim in my normal lane instead. It was easier to maintain the 1:40 interval with my favorite toys. I guess I am getting used to it.

400 free
4x100@1:45 free w/paddles & bouy
4x50@1:00 free

10x50@1:00 free w/paddles & bouy
100 free EASY

4 times thru
3x100@1:40 free w/paddles & bouy
1x100@2:00 free fast w/paddles & bouy

300 free EASY

Total 3500 meters

Did another 2000 meter swim for time at decent pace but not all out.

2000 free in 37.05

500 free kick w/zoomers
500 free SLOW

Total 3000 meters

This was a day of 400 swims. Hope to make the cut for the 800 free on friday night with the kids. The rest of the week may be on the easy side.

400 free
4x100@1:40 free w/paddles & bouy
400 free free w/paddles & bouy
16x25@:30 free w/paddles & bouy
400 free w/paddles & bouy as 200 pace/150 build/50 fast
100 free EASY
8x50@1:00 free w/paddles & bouy
400 free w/paddles & bouy
2x200@3:20 free w/paddles & bouy
4x100@1:40 free w/paddles & bouy red line sprints
300 free EASY

Total 4000 meters

This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.

600 free
12x50@:55 free w/paddles & bouy
5x400@6:40 free w/paddles & bouy
6x100@1:40 free w/paddles & bouy
200 free EASY

Total 4000 meters

This was the day to give my shoulders a rest so the legs got to work today.

500 Free
500 free kick w/zoomers
200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
200 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
200 free w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
200 breast as 100 pull w/zoomers /50 kick/50 swim
200 free kick w/zoomers
3x100@:15RI free w/snorkel as 15m kick/35m swim maintain 6 beat kick
200 free EASY

Total 2500 meteres

Sometimes it is hard remembering what I swam in the mornings. This one seemed easy to me. Maybe I am finally getting used to the 1:40 base interval.

500 free
5x100@1:45 free w/paddles & bouy
10x50@:55 free w/paddles & bouy

2x2003:20 free w/paddles & bouy
3x100@1:40 free w/paddles & bouy
4x50@:50 free w/paddles & bouy
4x25@:30 free w/paddles & bouy

300 free w/paddles & bouy
4x25@:30 free w/paddles & bouy
4x50@:50 free w/paddles & bouy
3x100@1:40 free w/paddles & bouy
2x200@3:20 free w/paddles & bouy

200 free EASY

Total 4000 meters

This was a leg day for me and I worked them. I am torn in my wieght loss. I know I need to slim down in the butt and thigh area but then again that helps me float better.
You can't have both.

I am also on call this week at work so that means more stopping to check the pager.

500 free
500 free kick w/zoomers
10x50@1:15 back steady kick throughout play with arm tempo
500 free kick w/zoomers
3x100 free w/snorkel each 100 as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
200 free EASY!

Total 2500 meters

Some might call this boring but it was a good set. Warm down was actually a 400 but I couldn't just leave it at 3900.

400 free
200 as 25 drill/25 swim
8x50@1:00 drill/swim
8x50@1:00 free

21x100@1:40 free w/paddles & bouy holding 1:35's

500 free easy

total 4000 meters

For the first time in a couple of weeks I was actually bringing up the rear in the lane. No one from the slower lane decided to join us. This was a just try to keep up day.

400 free
4x100@1:45 free
4x50@1:00 free

2x100@1:40 free w/paddles & bouy
4x50@:50 free w/paddles & bouy
8x25@:30 free w/paddles & bouy
200 free w/paddles & bouy

4x50@:50 free w/paddles & bouy
8x25@:30 free w/paddles & bouy
2x100@1:40 free w/paddles & bouy
200 free w/paddles & bouy

8x25@:30 free w/paddles & bouy
2x100@1:40 free w/paddles & bouy
4x50@:50 free w/paddles & bouy
200 free w/paddles & bouy

200 free
100 free EZ

Total 3700 meters

This was perfect a nice easy recovery swim and hot hot showers. Most people don't like when it is that hot but I do.

500 free
500 free kick w/zoomers
200 fly scull drill w/zoomers & snorkel
200 angel arm fly w/bouy & snorkel
200 torque drill w/bouy & snorkel
200 1 arm fly alt rt/lt by lap w/zoomers
200 fly kick streamline w/zoomers work the abs here
300 free EASY
200 free kick w/zoomers EASY

Total 2500 meters

The hot showers felt great after this one. Most people thought the showers were scalding but for me it was just what I needed to loosen those painful muscles.

300 free
6x50@1:00 free
3x100@1:50 free
12x25@:30 free

4x100@1:40 free w/paddles & bouy
3x100@1:45 free w/paddles & bouy
2x100@1:50 free w/paddles & bouy
1x100@1:55 free w/paddles & bouy
masters minute rest
1x100@1:55 free w/paddles & bouy
2x100@1:50 free w/paddles & bouy
3x100@1:45 free w/paddles & bouy
4x100@1:40 free w/paddles & bouy

100 back EASY
200 free EASY

Total 3500 meters

Needed a change of pace today. I have been doing some butt, thigh and ab workouts lately that have really got my legs screaming but my swimming hard has got my arms screaming too. So I decided to hurt myself even further with some breaststroke today. I know I am crazy.

And tomorrow will be a tough one with the team.

500 free
500 free kick w/zoomers
6x50@1:15 breast pull w/zoomers
300 breast kick
8x50@1:30 breast
4x50@:15RI free w/snorkel 15m kick/20m swim/15m kick
300 free EASY

Total 2500 meters

Placed 2nd in my age group out of 25. 2.4 miles in the river in Charleston in 42.38. Pleased with the swim. I am not used to getting hit and run into during the start but once I got into pace it wasn't too bad.

After the drive home I proceeded to do a leg workout that I am still feeling today.

Today's workout was tough. Need an easy day tomorrow.

300 free
6x50@1:00 free
3x100@1:50 free
12x25@:30 free

4x200@3:20 free w/paddles & bouy holding 3:05's
3x200@3:20 free w/paddles & bouy as 100 fast/100 easy
2x200@3:20 free w/paddles & bouy as 50 easy/100 fast/50 easy
1x200@3:20 free w/paddles & bouy as 100 easy/100 fast
6x50@1:00 free catchup drill

Total 3500 meters

Nice easy day today. Hopefully the race tomorrow will be a go! Question on weather for tomorrow.

500 free
500 free kick w/zoomers
10x100@2:15 as 50 free/50 back holding 2 min
300 free kick w/zoomers
2x100 free EZ

Total 2500 meters

Trying to loosen up from yesterdays hard swim.

2000 free relaxed pace
500 free kick w/zoomers
500 free EASY

Total 3000 meters

My accomplishment for today was not getting lapped on the 600's by Mike Ried. This was a tough workout today. The rest of the week will be easy since I have my first open water race on Saturday, the Low Country Splash in Charleston.

2 times thru
200 free
4x50@1:00 free

4x100@2:00 as 25 choice/25 free alt
8x25@:30 free

2 times thru
600 free w/paddles & bouy
4x100@1:50 free w/paddles & bouy

200 free EASY!

Total 3600 meters

Masters had 2 lanes Long Course with 9 swimmers in each, with everyone at various speeds. Not a good day for the workout that was given.

100 free
4x100@1:45 free
300 free
200 free kick
100 Free
1700 Free this was fun being passed and passing others while trying not to crash into someone else trying to pass.
200 free kick
100 free

Total 3000 meters