Swim Workouts

My arms felt dead doing fly today. Oh wait maybe that is because I did some heavy weightlifting last night. I have one meet in june with the kids were I will finish up my IMX events.

This years goals are weight loss first, open water second, swim meets third.

500 free
500 free kick w/zoomers
400@10:00 IM in 8:31
2x200@5:00 IM in 4:04, 4:01
500 free w/paddles, bouy & snorkel
200 free kick w/zoomers

Total 2500 meters

This is one of my favorite long course workouts.

500 free
500 free kick w/zoomers
5x200@5:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim descending went 4:11, 4:00, 3:57, 3:50, 3:41
300 free w/snorkel
200 Free kick w/zoomers

Total 2500 meters

Getting back to normal I hope.

600 free
6x100@1:45 free w/paddles & bouy
300 free w/paddles & bouy
200 free w/paddles & bouy
100 free w/paddles & bouy
2x50 free w/paddles & bouy
3x100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
2x100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100 free w/paddles & bouy
200 free w/paddles & bouy
300 free EASY w/paddles & bouy

Tptal 3500 meters

Needed a recovery day after my weightlifting last night. Tomorrow will be the start of Long Course in the mornnings!

500 free
500 free kick w/zoomers
200 fly scull w/zoomers & snorkel
200 torque drill w/snorkel, bouy & paddles
200 angel arm fly w/snorkel & bouy
200 1 arm fly w/zoomers
200 streamline fly kick w/zoomers
500 Free kick w/zoomers mod/fast

Total 2500 yards

Stuck here in Savannah for the duration of this go-live. Good Luck to the Liberty Y swimmers! Wish I could go with you.

500 free
500 free kick w/zoomers
9x200@3:00 free w/paddles & bouy went 2:57, 2:57, 2:56, 2:54, 2:50, 2:50, 2:49, 2:47, 2:46
200 free EZ
200 free kick w/zoomers EZ

Total 3200 yards

After a day of heavy fruit I just had no energy today. I have to admit I really do better after high protien days or mixed protein/fruit/veggie days. This is week 6 of whatching what I eat. Bread is a no no for me. I just hate that I can't have it without my sugar getting too high in the mornings.

Today I did my long swim and it was more relaxed rather than pushed. Went 3750.

Oh well.

This meet was just ok. Considering my diet and weightlifting this week I am not surprised that my times were just so so. I accomplished what I wanted which was to motivate two of my older girls to beat me. They did finally.

500 free
500 free kick w/zoomers
10x100@1:30 free w/paddles & bouy holding 1:23's
200 free easy
200 fly in 3:34
100 free easy
400 free kick w/zoomers
100 free easy

Total 3000 yards

Nice and easy. I did work on my backstroke turns some too.

500 free
500 free kick w/zoomers
5x100@1:45 free w/paddles & bouy
500 free easy w/15m back into and out of the turns at race pace
200 free kick w/zoomers


Total 2200 meters

I did swim easy yesterday but did not have time to post it. Today was just an easy day. Swimming the 400 Free tomorrow evening.

500 free
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy nice and loose went 1:30, 1:29, 1:29, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23, 1:23
500 free kick w/zoomers

Total 2500 yards

Nothing hard just feel the water.

500 free
500 free kick w/zoomers
5x100@1:45 free w/paddles & bouy went 1:27, 1:25, 1:24, 1:22, 1:22
200 back easy
5x100@2:00 free w/snorkel kick to first red line then swim w/6 beat kick
300 free kick w/zoomers

Total 2500 yards

Did my 1 hour swim. I was late so warm down was short. Felt strong and did much better than my previous 2 mondays. 3925 yards averaging 1:31 per 100.

Total 4100 yards with the warm down.

We swam the entire workout on a 1:40 per 100 interval, which for me is challenging. Especially for warmup. The entire workout was with paddles and bouy, my favorite toys!

8x100@1:40 free
8x50@:50 free
8x25@:25 free
1 min rest

100@1:40 free
150@2:30 free
200@3:20 free
50 free drill
1 min rest

100@1:40 free
150@2:30 free
200@3:20 free
50 free drill
1 min rest

200@3:20 free
150@2:30 free
100@1:40 free
50 free drill
1 min rest

200@3:20 free
150@2:30 free
100@1:40 free
50 free drill

100 free EZ

Total 3500 meters

With tomorrow being long course with the fast crew I was trying to make this an easy practice. Oh well..

500 free
500 free kick w/zoomers moderate
10x100@1:45 free w/paddles & bouy went 1:29, 1:29, 1:27, 1:26, 1:26, 1:24, 1:23, 1:21, 1:21, 1:22
500 free kick w/zoomers moderate
300 free w/snorkle maintain 6 beat kick
200 free EASY

Total 3000 yards

I am in that not going to nationals yucky mode. I had a major project at work and am not allowed time off till it is over. I so don't want to be here.

To find encouragement I'll just listen to beach music to remind me I am going to Hawaii for the Waikiki Rough Water Swim this year! There is hope after this project.

500 free
500 free kick w/zoomers
5x200@3:30 free w/paddles & bouy moderate
3x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
200 free kick w/zoomers
200 free EZ

Total 3000 yards

THis one was just like last Monday. Same distance done. Still on the Fast Metabolism Revolution program, have lost 10 pounds, sleeping thru the night now, blood sugar is now under control. No longer in prediabetic state.

The only thing I am finding is that my strength is not as good as it was but I will sacrifice for a while to lose some weight.

60 minute swim went 3750
250 free EZ
300 free kick w/zoomers

Total 4300 yards

This was a tough LCM one.

500 free
300 free as 50 kick/50 drill/50 swim
200 free pull w/paddles & bouy
100 EZ
4x100@1:40 free w/paddles & bouy
300 free every 3rd 25 fly
8x50@:50 free w/paddles & bouy
300 free every 3rd 25 back
16x25@:25 odds free evens fly
300 free EZ
2x150 free

3500 meters

Tried for an easy day because tomorrow is going to be try to keep up with the guys.

500 free
500 free kick w/zoomers
10x50@:50 free w/paddles & bouy
200 torque drill w/paddles, snorkel & bouy
200 angel arm fly w/snorkel
200 fly scull drill w/zoomers
200 1 arm fly
200 fly in 3:35
500 free EZ

Total 3000 yards

Wanted to take it easy today.

500 free
500 free kick w/zoomers
5x100@1:45 as 50 free/50 back w/paddles
5x100@2:00 free to back
500 free kick w/zoomers
5x100@2:00 free w/snorkle

Total 3000 yards

Intended to swim easy today but swam much better than expected.

500 free
500 free kick w/zoomers
10x100@1:30 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:23, 1:22, 1:21, 1:20, 1:19, 1:19 talk about a descending set that was unintentional
500 free kick w/zoomers fast
200 1 arm fly
200 free w/snorkle
100 back EZ

Total 3000 yards

I think the fast metabolism program I am on has definitily helped with my insomnia, blood sugar and weight, but it is killiing my swimming. I only have a few more weeks of this then hopefully I can regain some of my strength.

1 hour swim only went 3750, started out too slow. Might need to do this on a Tuesday or Wednesday rather than after my day off. I am thankful for my Garmin watch doing all the counting for me.

250 kick w/zoomers
200 free EZ

Total 4200 yards