More Swimming Training

I swam in San Diego on Thursday at the Mission Valley YMCA.  It is a large, newer facility.  Two pools, one is an outdoor training pool  and the other is an exercise pool under a bubble. 

Thursday

15 minute swimming

500 kick
on back
fins

10x25 kicking
fins
fast
short rests
no clock

2x100 butterfly drill
1 arm rotation
build to full stroke

3x100
fly/free/fly/free
2x100
free/fly/free/fly

10x25 butterfly
USRPT
15/40
fail 4 9

10 minute cool down

Friday

500 swim

250 kick
on back
with fins

10x25 kick
dolphin
start prone 4 kicks
rotate to back
fast
no clock

5x100 free
first 2 no clock
3x
1:15
30 seconds rest

20x25 freestyle
USRPT
15/15(pace/rest)
fail 4 10 15


500 cool down swim in comp pool

More Swimming

I like to train USRPT.  It makes sense.  I have adapted and integrated some extra swimming and kicking to stay on track with other issues. 

I am going to ask the doctor if there is any reason to be concerned about the constant numbness and weakness in my right foot.  I am having a difficult time ascertaining my pedal pulse.  I read about some PAD issues.  I have always attributed the problem to post surgical issues from the back rebuild.

I am also staying consistent with the rowing.  The local Y ordered a new meter and it is up and running.  Good erg today.

Swimming Tuesday.

15 minutes swimming

15 minutes kicking
 with fins
 on back
12x25 USRPT
 on back
 with fins
 dolphin

200 swim

250 butterfly
 1 arm
 switch
 build

20x25 butterfly
USRPT
15/16 seconds
40 second send off
fail 7, 11,18

10 minutes swim cool down

Wednesday
 15 minutes swimming

no kicking

20x25 backstroke
USRPT
19 seconds
40 second send off
fail 9
 several 17s

200 swim

10x25 freestyle
USRPT
15 seconds
30 second send off

10x25 freestyle
13/14 seconds
60 second send off

5 minute cool down

Swimming

I told the masters coach that I will be transferring pools in March.  I will continue to affiliate with the team until summer.

Swim 30 minutes including
backstroke and freestyle

Kick 15 minutes including
10x25 dolphin kicking on back with fins
  19 seconds
  40 second send off
 
Easy butterfly building from easy drills into
12x25 butterfly
USRPT
15 seconds
40 second send off
fail 5 9

cramp effect vs training effect

15 minutes of easy swimming for cool down

USRPT Added to Training

I just think it is a good idea to continue training along these parameters.

Long warm up swim, at least 1000.
Kicking, on back with fins, continous, alternating and dolphin, using USRPT
Swim butterfly everyday.
Focus on technique when swimming USRPT
Use USRPT
Long cool down

1000 swimming
  including 3x100 back mixed with 2x100 free
  1:18
500 kick on back with fins
  12-20 on 40 seconds

10x25 free
 15 seconds
30 second takeoff(USRPT)

10x25 free
14 seconds
60 second takeoff(not USRPT)

out of pool topee

10x25 butterfly
16/15 seconds
40 second takeoff
fail 3, 7,
end foot cramp(USRPT)

10x15 butterfly
no breather
free to wall
40 seconds
fail 4,8(USRPT)

10 minute cool down

2700 total yards

Today Was Not A No Swim Day

I tried to make it a no swim day this morning.  But I did want to swim because I did weight training yesterday.  So he it goes.  I like to do the USRPT.  I achieved 'training effect' this morning.  Perhaps in combination with the weights.  Weights consisted of 10 minutes of 3# shoulder maintenance and 12 minutes of 15# of straight multiple movement dumbbells.

0625

No kicking

15 minutes swimming

10 more minutes of faster swimming including backstroke.  Feeling the water, gliding, stretching it out, counting strokes on my backstroke(15 typically)

2x100 1 arm butterfly swimming

10x25 butterfly
USRPT
16 seconds
40 second takeoff
fails 4, 8

2 minutes rest

10x15 butterfly
USRPT
no breather
sprint hard
40 second takeoff
fails 4,7,10

15 minute cool down

Speed Work

I did some USRPT this morning.  But first,,,

500 warm up swim 

Kick on back with fins
400 yards

10x25 USRPT
kick on back with fins
dolphin
  under 20 seconds
  40 seconds takeoff
  fail  4, 8

200 swim

10x50 USRPT
free
35 seconds
55 seconds takeoff
fail 8

10x25 USRPT
free
15 seconds
30 second takeoff
fail 8

10x25
free
14 seconds
60 seconds takeoff

200 cool down

2150 yards

B+

Weekend Away, Back to Grinding

Even though the Rose Bowl Aquatic Center was closed yesterday due to the BCS Championship Football Game, I swam.  I went to Brenda Villa in Commerce.  Now what did I do?
1000 swim
500 kick with fins on back
5x100 free/back/free/back/free
5x100 butterfly
  2x 1 arm drills
  3x 25fly/25free//
200 cool down

2700 yards


Today I was back at the Rose Bowl.
0620

1000free swim
500 kick on back with fins
10x25 dolphin kick on back with fins
  USRPT style

250 swim

10x25 fly
16 seconds
40 seconds sendoff
USRPT

10x25 fly
15 seconds
60 second sendoff

200 cool down

2700 yards