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An Unfinished Swim

5 month summary

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by , December 8th, 2014 at 02:51 AM (1384 Views)
Background

Started July 3, 2014

2-3x a week for the first two months. No swimming two days in a row, two days off between workouts.

3x a week for the next 3 months. I still have not swam two days in a row, but limit my two days off in a row to once a week.

Averaging 25 miles a month. Practices are anywhere from 3000-4000 yards/meters. No coach.

Workouts

Long warmup, typically 800-1000 meters/yards.

Main set usually 1000 meters/yards total, like 10 x 100 free or back. Interval on 100 free in meters is 2:00 with the goal of coming in at 1:20-1:25. Need at least 30 seconds of rest to recover it seems.

Goof-off set of pulling and kicking because I love to pull and kick. Focus is on breathing, rotation, hand entry. Kick is for conditioning.

50 meter/yard sprints at the end, no time limit on rest, focusing on speed and quality. Typically do 300-500 meters/yards. Include some warm down/recovery 50s while doing the sprints. Always for time.

200 warmdown

Results

Oct 5, 2014 - Swim meet. 3 months in. 30.11 50 free scm. 35.76 50 back scm.

As a reference, 28.64 50 free scm was my best time in 2004 after eight years of swimming, doing 7-8 workouts a week, 1.5 hrs morning and 2.5 hours afternoon.

Nov 23, 2014 - Swim meet. 4.5 months in. 29.87 50 free scm. 1:27.31 100 breast scm. 33.26 50 fly scm.

Dec 6-7, 2014. Swim meet. 5 months in. 29.74 50 free scm. 35.29 50 back scm. 1:17.29 100 back scm.

Other Notes

Have issues with breaststroke kick due to injury from several years ago from running. Have to be careful about not kicking too much or it will get aggravated and I won't be able to swim breaststroke.

Diet slightly better. Not enough fruits or veggies still. Beer is very dehydrating. Weight is about 125 lbs which is normal.

Need to start stretching more. Lots of shoulder and neck tightness. Might need to go to chiropractor.

Happy attitude. Winning races. Feeling healthier. Feeling stronger.

Need to consider going swimming one extra day a week. Less is more is working right now, but don't know for how long. Only 1 second off best time in 50 free.

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