Monday AM solo swim @ gym pool (SCY) 1300 w/u various 100 kick w/fins + board 4 x 125 done drill/free/stroke/free/drill 100 kick w/fins + board 600 swim w/fins 100 kick w/fins + board 100 easy 4 x 200 @ 3:00 250 swim with parachute 250 w/d TTL: 4100, 68 minutes 150 back 250 breast 3400 free 300 kick we had horrible storms overnight and I got woken up for about 30 minutes. seemed to be a little of everything, rain, wind, thunder, lightning, and hail. I drove to Sendero this morning, but it was closed. not sure why, the storm was all over by then. I seriously thought of just going home, but knew I'd regret it. so drove to the gym. this was my 4th day in a row of long swimming (about 4000+) each day. when I first got in the water my triceps just felt so sore. I figured I'd do a warm-up, some kicking, some drills, then the swim with fins. I did a 200, came in on 2:50 so figured if I could keep doing that I might as well do a few. didn't really push any of those, but kept up a 2:50 pace (on the 3:00 interval). by the time I put on the chute, well I was quite fried. but I was curious how I'd feel. tomorrow is a gym day for me, but I usually do about 1000 swim at the end. my legs should be fine for treadmill at least.
AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?" PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed" AM Swim: 4x 100 swim 50 S-line kick on back 12x150 4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR 4 @ 2:25 50 BK/25 S-line kick on back/75 FR 4 @ 2:15 FR 12x150 4 @ 3:00 FR kick H.A.S. w/ fins + SNKL 4 @ 2:20 FR w/ SP + fins + SNKL 4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL 3x150 @ :10 rest drill I.M. (no FR) **Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back. 3x150 @ 2:30 EZ Total: 5100 PM Swim: 400 swim every 4th 25 scull w/ SNKL 5x100 @ 1:45 FR kick w/ BD 5x100 @ :10 rest pull w/ paddles + SNKL 4x 3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4) 3x25 @ :20 rest FAST 75 EZ Odd RDs - FR Even RDs - FL 200 EZ Total: 2500
Monday, 6/17/2019 Pool Workout 600 100 fr/50 bk 400 50 fr/50 br 200 50 fl/50 fr (1st fl dr) 8x100 1:40 fr 2 mod/1 b 4x50 dr/sw ez 1:10 8x100 1:50 2 fr mod/1 IM 6x50 dr/sw ez 1:00 300 fl/fr/bk/fr/br/fr build fr 100 warmdown 3700m Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.
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