New Post

Okay, I don't think that this has worked in the past. I am at the iPad and am going to post the morning workout.

0622

I continued to swim in the rec pool this morning. I woke this morning a bit down and felt like not going too hard.

I swam over 1 hour.

Warm up.

Backstroke

Body dolphin

Free

This is great. Do not remember when I tried this from the iPad.

Go swim at noon..

Monday Slow Down

I have been reviewing backstroke and breaststroke int he Swim Coaching Bible, Volume II this afternoon.  Reviewing and renewing interest, oh yeah, I reread Coach Bowman's chapter on butterfly too.

0616

10x100
10 seconds rest
700 completed

4x50 kick
1:10

200 swim

4x50 kick
withfins
1:00

4x200
4 minutes
50 sprint
 best stroke
150 free

200 cool down

2300 meters
B+

Rather Swim Than Blog

I just want to swim.

Thursday

3 swimmers

0610

800 choice
100 free sprint
39.00, 39.00, 1:18
nice even split
    coach said I did not finish hard enough
      I thought I did
600 swim down
100 back sprint
47.5, 1:37.71
600 swim down

2200 meters

Friday

0622

2 swimmers

800 mixer

10x100 free
5x 800 pace<1:30 1:45="1:45" br="br">
5x descend 1:50

100ez

400 for Time
5:58.
1:27
1:32
1:32
1:27

300 cool down

2600 meters

Train Within A Goal

Onward towards Long Beach Regional Short Course November 30, December 1 and 2.

Monday

2 Swims

0618

500 swim
400 pull
300 kick
200 IM drill
100 IM

8x50 drill/swim
1:10

4x50 kick
1:20

4x
50kick
50sprint
50ez
time/hr

100ez

2800

Noon

2x
200 free
100 kick
100IM

200 free ez

insert kick set here?
totally forgot this

2x
3x200
4:00
best stroke
next best stroke
last set was 100's

just about 2500 meters

Tuesday

0623

4x200 free

8x50 kick with fins on

10x50 kick with fins
1:20

4x100
descend
back
2:00, 1:53, 1:50, 1:42

200 swim down

2300 meters

Saturday Morning at Rose Bowl Aquatic Center

It is a swim community.  By the end of workout this morning, there were hundreds of swimmers, parents, coaches, friends and relatives at the pool.  We had 4-5 in our lane, that appeared typical.  30-40 of us this morning, eh.  What was it, an intersquad meet, and there were a bunch of people.  Some lanes had over 10 swimmers, up to 13 in one lane.  Fun.

300 swim
200 swim
200 IM drill
100 IM

6x
1:10 pace
good luck
odd=free
100
75
50
25
even=
100free
75back
50breast
25fly

100ez

6x50
1:00
1-3 descend
4-6 ascend

100 warm down

2500-2800 yards

Weight Room

After swim workout and after  some errands, I went to the training room at the pool. Enough weight and assorted stuff to get into a session.  Yesterday DOMS set up 22 hours after the Wednesday workout.
Today I did twice as much including lunges with 4# medicine balls and squats with 25# plate. 
3/4 pull ups
2xbench 90/110  12/10

0626

Started comp pool workout 5 minutes late.

600 mixer,
400

8x50
drill/swim
1:10

4x100 build
1:45

100 IM timed/block
1:29

4x200 free
3:30

100 warm down

2200 meters

PMS Short Course Walnut Creek

I am back in the water this morning in Pasadena.  I went to the pool yesterday afternoon but that is not a good time to even attempt to swim so I began the weight training in earnest.  The DOMS is just setting up even as I did swim the normal workout this morning.

0617

600 mixer

6x100
1-3 descend best stroke on 2:30- backstroke all near 1:50
4-6 ascend butterfly, 25/25

100ez

6x50
1-3 descend backstroke
4-6 ascend butterfly

200ez

100 free, sprint from block
1:16.67

200 warm down


See results for the PMS Short Course Meters meet here or at Swimphone.com

Team Meeting

Meets, meets and more meets, I think our coach likes swimming meets.  Why we have a base plan through the 2014 FINA World Masters Meet to be swam in Montreal. 
There was emphasis on our training phases, encouraging words regarding dryland training, and some words about the team getting more swimmers to the meets.  It is encouraging to learn of swimmers entering meets for the first time, and of older, more experienced athletes coming out to compete again.  Lets keep this trend moving forward.

Think Swim

Tuesday
0618

600 swim

8x50 on 1:10
100ez

3x100
25scull/6-6 packs/25stroke/6 push outs/25scull/6-6 packs/25swim/out ready to dive
10 seconds rest
100ez

400 swim

1900 meters

Wednesday
Meeting

200 warm up
4x25 sdk sprint 45 sec
4x50 wall work 90 sec
100 IM wall work
400 swim down

5x200
free/back/free/back/free
 2000 yards short course

Friday-Monday

Friday, what was the assignment?  The assignment was ..Meet Warm Up...
To my meager recollection, we did:

Warm Up
400  swim

4x100
1:45

8x50
1:10
swim/drill

4-5
dive starts
25sprint

warm down

Saturday
OFF/NO SWIM

Sunday
Santa Clarita SCM Meet

4x50 free relay
no time

50 Free
30.04
Good swim

50 Fly
33.73
Tanked it to have something for next event

100 IM
1:21.--
Easy fly
Relaxed back
all over the place breast
Good energy for free

50 Back
39.--
Too bouncy and splashy
Tired

Monday

0622

Ez Swim
No workout
1000 Free
1000 back
900 Fly/Free mixed

Breaking Point

Am I not supposed to talk about it, the groin pain, both sides.  My elbows are sore and the shoulder is talking too.  And today the right backstroke pull was irritated in the lattisumus.  I am tired too.  Good workouts this week

Wednesday

Coaches Clinic

Dive starts

8x100free
1:45
descend 1-4
ascend HR 5-8
Recall

100 free 90% target time
actual 85%

swim down

1320
2nd workout
Sprint
400 swim warm up
400 kick with fins

10x25 Breaststroke
10x25 Butterfly
  Strained right leg during breastrstroke
200 cool down

Thursday

0625

400 warm up

8x50 no free
descend 1-4back, 5-8fly
1:15

8x50
block start
25sprint/25ez
butterfly
2 minutes

4x200 free
3:30
negative split

100 warm down

2100 meters official

Go

Again I was off to a mediocre start to the morning swim.  I took a 2.5 hour nap yesterday, arising at around 5PM to only get into bed late and listening to the noisy upstairs neighbor until 2AM
this morning.  My elbows are bothersome as well as my left groin. 

0621

Ma,Pa,To,Er
Mad,Sc,newbiegirl,

600 mixer

2 times,
50fly
100back
50breast
100free
50free
100breast
50back
100fly

100ez
200IM
400swim down

2500 meters

Disruptive Chatter-Man

Stop talking during workout.  Just swim.  I got in trouble again for being disruptive.  Save the stories for later.  Swim. 

Sunday I was very tired.  Saturday I traveled to San Diego for a visit to Petco Park, also known as 'Att-South'.  Giants lost, though it was a fun and good experience. 

Sunday

1500 meter swim
2x200 back
100 back
8x25sprint/swim  breast/free
100 swim down

2500 meters

Monday
9 swimmers
0621

3 times
100swim
100pull/back
100kick w/fins

8x50 swim
heart rate work
keep under 120 for me.  avg90-110

3x100
1:17
next 2 were at 75%
sat out last 100

200 ez

4x50 stroke
#3 hr112
#4 hr125

2100 meters

###Good dps this workout.