Hangover

For reals, I could not make it to regular masters team practice on Friday morning.  I did do a morning swim later.

2000 meters swim

300 meter warm down

Nooner Friday

Distance stuff.  Fun in the sun.

I kind of was swimmed out this morning as I bailed out of workout after an hour.

I did do butterfly instead of stroke for the 50s

15 minute warm ups

8x50
25/25
IMO

8x50
get outs
stuck with 25/25

this is when I quit.

9 swim sessions this week
3 Y weight sessions

Selfie Thursday

Good job kid..

1000 swim

5x200 free
1x cruise
3x 2:40
1x cruise @2:50

500 kick
fins

200 fly
150 fly
100 fly
  broken at 25 on 30 seconds
50 fly @34

6x
25free/25fly  25fly/25free
descend
to 34s

200 cool down
ez free

3500 yards
short course

Wednesday Nooner

Yes, it is very nice to swim in the daytime.  Sunny, fair, and lots of friendlies.  I like friendlies. 

Y full weight workout
no erg
no pull ups

approximately 500 meters warm up

1000 free
16:35

500 free

250 free

100 free

50 free

no cool down

2300 meters

Wednesday Morning Recovery

Everyone used the power rack this morning.  Not me.  They all sounded like they had lots of fun, meaning it was harder than expected...
0615

300 swim
200 stroke
200 kick
100 drill

4x50
kick
no fins
1 minute

200 swim

Power Rack for remainder of session.

I was assigned
6x50
25 sprint
25 active recovery
no interval, etc..

I did

10x25
30 seconds

10x
25/25
hard/ez
no breather hard
3x backstroke

unknown yardage this morning
 approx 2000 yards short course


Tuesday

Self Coached

500 swim
500 kick
on back
with fins
250 alt/250/dolphin

5x200
broken
45 sec
3:30

5x100
fly
2x drill(1 arm)
3x fly/fr/fly/fr

5x
fly
25sprint/free
1:30

5x
25 sprint
relaxed
1 minute

125 cool down

3000 yards short course

200 cool down

Watch Out, I Forget

Dangerous workout today.  Block starts were involved.  One massive error I could have killed myself, but I was lucky.  I totally forgot to set my upper body for the block start entry and my arms went totally limp upon entering the water, causing both arms to be pulled under my body.  That has not happened before.  Ialso had issued with a couple of face plants, I need to tuck my chin and not just squeeze my arms to my ears to hold the goggles in place.  2 face plants, 1 complete error on entering without setting my shoulders and arms, and I forgot about Cheryl 10 seconds behind me and I began swimming in the middle of the lane, causing a collision.  Sorry.

0615

400
300
200
100
I made it 7/10 through warm up

8x50
1:15
1-4 descend
5-8 ascend

4x15 block starts

4x50
block starts
afap
2:30
fly
last crash

100 sprint
25fly/25free/25fly/25free
1:30

400 warm down

full weight workout at Y

I think I can finally identify my slumping bicep, watch this, is it on You Tube?

150lb barbell
8 reps

Friday Seems Short

Lets add it all up, yard/meter speaking. Friday I was in the water at

0618

3 Ladies, Mo, and me.

500 warm up in the rec pool.

Warm up assignment was
300 swim
200 pull
200 kick
100 drill
I did about 500

8x50 free
60 sec
1-4 descend
5-8 ez/fast

Set
2x
50 hard
100ez

2x
50 ez
100 hard

200 at 2:47-2:55
  it appeared that I did about 4:45

400 cool down

2200 meters/yards

15 minute erg
1130

SATURDAY
Now lets see if I can remember today's workout with the Saturday morning group.
Short course, of course..

15 minute warm up (500 yards)

6x
45 second vertical kick
50 swim
1:45
(600)

Set


4x50                    1 min
descend by 5 sec
100 swim            2 min
3x50
descend by 5
1:30
200 swim           4 min
2x50
afap
300 swim           6 min
50 block start
400 pull(fist swim)
(1500)

3x200 swim
descend
3:05
2:50
2:40
(600)

200 cool down

3400 yards total (estimated yards for warm up and vertical kick set)

Thursday Self Coached

I thought this one up yesterday, keeping with the theme.
I executed the workout thus:

Workout today looks at the 1000 swim and 200 freestyle events

750 swim warm up
directly into

1000 free
broken into
10x100
1:30 send off
all under 1:20
1 minute break at 500

5x200
broken at 45 sec
3:30
35s mostly

300 ez

20x25
freestyle
10 no breather,
fast pace
5/5
hard/medium pace
all on 60 seconds

200 cool down

3700 yards

Good Wednesday

Remember last Wednesday was a mess.  It was a sloppy workout, mostly because I did not participate in the drills involving the power reac.

Today was a totally better attempt at a  1 hour short course masters workout.

We had 6 and Maurine, 3 lanes.

0618

15 minute warm up with group

6x50 kick
1:10
3xfly
3xback

50 kick on back for time
48.5
good walls

100ez

5x
1:20
25 fly
50 breast, I do fly this leg too
75 back
100 free

No warm down, I forgot and we ran out of time.

Coaches morning rant was not about us.  Apparently the pool was not opened until 0535, which is 5 minutes late.  Hence, if that happened every day, we would, in theory, lose , in time and theory, about 2 workouts a month!

Good Hurtness

Tuesday on my way.

Self coached keeping to what I thought about yesterday.

750 swim warm up
no kicking

1000 free broken into
10x100 free
1:30
2x before bathroom break
1:20
4x
same
1 minute break
4x descend to low teens

5x100 fly:
1x1 arm ez swim
1x100 ez full stroke
3x100 fly/free/fly/free

10x25 fly:
5x25fly/25free
60 sec
5x25fly
sprint
60 sec

125 cool down

2700 full yards, timed sets

Nice Day For A Swim Meet Outdoors in March

Really, the weather was very nice.  It actually felt like Spring, between 65-70 degrees, partly sunny, slight breeze, not too much, very nice compared with last season.
See the results on swimphone.

Swim down today, with extra fun with my favorite lane mate.
Cheryl invited me to swim some 25/25 butterfly with her.

10x25fly/25free
1:30

Nice.

2 Selfies and Wednesday Mess

Stay on task and fill in the workout matrix please.

Monday included post workout sprints in rec pool

Tuesday
1000 swim
500 kick on back with fins

5x200
broken
45 sec
3:30

6x50 fly
descend to 35s
4x25 fly/w swimback
1:30

200 ez with sculling

Wednesday
Not a very good workout.
too much soreness
right elbow, left hip, and knee
0616

600 mixer

 8x50 kick drill
IM order
1:10

20(15) minutes of:
25 fly
6 six packs
25 back
push out, touch post
dive in 25 breast(fly
6 push outs
25 free from blocks
repeat until time is called

400 warm down

poor performance, caused by elbow and hip


Thursday

1000 swim
700 kick lon back with fins

5x200
broken
45
3:30
good average 36/37

5x50 fly
descend to 35
1:30

5x25 fly with swim back
last 2 at 14
fastest with single breathing because I am staying flatter on surface,

100 ez
 3300 yards

Friday
No swim day
According to plan
No swim complete rest day 2 days prior to meet.

Saturday will be my 'meet warm up'.

Sore Again

Just log the workout.

0622
500 yards

10x100
I did 5 or 6

Main set
2x
Pyramid
60 sec/50 meters
descend#1/ascend#2
50
100
150
200
ascend#1/descend#2
150
100 #2 1:24
50 #2 :40

200 warm down
3000 meters/yards

rec pool/25 yards

500 fly ez

5x25
no breathers
ez
swim back
60 sec

5x25
hard
top of water
14 sec
swim back
90 sec

ez sculling for warm down

1000 yards

WTF Whatever Stop Twitching DAmmit

Now what have I created.  My right lat is doing the twitching thing.  It wants to erg.  Okay just a minute, I gotta right this down first.
Too many GIrines, aka USMarines, were at the pool and they stole our rec lap lanes.

I joined the regular workout group at 0623

6x50
45 sec vertical kick
1:15

4x100 swim
25 meter 6 packs
50 meter 6 push outs
6 tumble turns 50-100 meters
  i forgot to do the tumble turns

3x
#2 fly afap

50 afap 55sec
100 ez 2 min
100 afap 2 min
200 ez 6 min

2300 meters or so...

Thursday Friday

Sticking to the plan.  Told Coach Chad about my Tuesday and Thursday workouts.  Ok.  Some misunderstanding about entry deadline and extra $10.  Online entries need to be submitted by March 15.  I will enter today.

Thursday

1000 swim

500 kick
with fins
on back
250 straight
10x25 15 meter kick outs

5x200 free
broken
45 seconds
3:30
1 ez
2,3,4 36/7
5 descend to 36

100 ez

10x50 fly
descend
1:30
various breathing rythyms

200 warm down

3200 yards

Tuesday late morning 20 minute 4k erg
  bench
Wednesday same thing and very sore muscles

Friday workout
First long course workout of week

0616

800 swim

4x50
backstroke
descend
1:15

4x
100 stroke AFAP fly
 1 fly/free/fly/free 1:45
 2 fly/free/fly/free 65m 1:40
 3 fly/fly/free/fly 1:40
 4 100 fly 1:39
 (all times are approximate)
200 swim

400 cool down

2600 meters

Going to the Y this morning..

Ease

Back to the routine.  I did not swim on Friday, March 1.  I went to practice on Saturday, March 2, and had a good pre meet warm up.
700 meters
Rec pool
several sprint warm up swims.

Sunday

Cal Tech Sprint Pentathlon
50 fly 29.06
50 back  33.45
50 breast  unkonown time about 35.
  What I did do though, was a double dolphin kick
Disqualification
50 free 27.23
100 IM 1:10.10
I do not anticipate swimming any breaststroke for the remaining short course season

Monday was another rest day.  My elbows were very sore.

Tuesday
self coached
1000 swim
500 kick on back with fins
4x200 free
 broken @45
 3:30
200 ez
5x100 fly/free
200 warm down
3200 yards

Wednesday
0617
600 swim
12x25
 IM
 40 sec
The group went to train on the power rack.  I did not.
I tried to get organized for a remaining sprint workout, but I could not get it together.
Various free and fly swims.

I hit the Y good on Tuesday.
4k under 20 minutes
good bench day