Easy Workout on Paper...

Finally made it into the pool before 0620, like 0619 this morning.  Learned that the pool opened late this morning too.  so I swam about 200 yards before workout.  Good lane count this morning.  2 ladies and 5 men too.

600 swim

Main Set
30x50 meter swims on 60 seconds
  broke it down thus;
  10x50 free
  10x50 back
  10x50 odds fly, even free
100 ez

200 swim
100 kick

2500 meters, done

Oh dear, I did enter the SPMA Long Course Regional Champs in Mission Viejo next month.  I am looking forward to the Sunday swims.  I entered 200 IM 100 butterfly and 50 breaststroke, and the latter are back to back.  Saturday I entered 400 free, 50 free, 50 fly and 200 free.  Should be tough to place in top 3 in any of these events.  Glenn Gruber and Robert Rosen are probably swimming the freestyle events as well.  Good competition.  FUN.

Hey Butterfly Swimmer

Swim butterfly.  Swim more butterfly.  I need to swim more butterfly for the next several days.

It was nice to have another day away from the pool.  I took Saturday away, although I did go to the pool.  I spoke with Chad, the coach.  We talked about the upcoming meet, relays and the weather. 

There was a nice group of swimmers this morning.  Working back, I got out at 1000, so I must have started swimming around 0845.

Swim 2500 meters
5x100 back, spongy body, new backstroke
  we need more discussion on this theory of backstroke, I like it
  I think I see some swimmers using the newer relaxed body position.  The neck is relaxed, and the eyes are looking at my feet.  I try to shape my body into a curved, nearly sitting position.  I am looking for a laminar flowing of the water over my shoulders and torso.  I will be scrutinizing the backstrokers and IMers, especially any that swim for Coach McKeever.  Will she need to work with Rachael Bootsma?

I finished swimming in the rec pool.  Diving coach alert this morning...
10x50 butterfly
8 slow
2 faster

Remember what Dana Vollmer just said.  It was something like 'I love to swim butterfly.  The 100 fly is my favorite race'.

Darn spoiler alert earlier today said 100 butterfly world record.  I'll watch it tonight anyway.  I am sure it was Dana, wasn't it?

Timely Post

I got into the rec pool for abourt 200 yards before I transferred to the team workout.
How much did we swim for warm up this morning?  I don't know, how about 600 meters.
Then we went into some sdk with fins
6x50 sdk with fins
6x50 with fins no breaststroke
400 free
200 back
100 fly
work the walls on every turn
4x200 on 3:45 warm down
2700 meters

Still Swimming

I went to Lake Tahoe for the fourth installment of Shedstock over the past weekend.  As I understand htere are events on Friday night too.  I think that we need to get together with Charles to use his smoker and do it right.  I need to check with the Holly's Place too.

It looks like I need to log a full week of swims.
Thursday, July 19

Friday was the meet warm up workout.  There was a meet in San Diego on Saturday.

Saturday
1030
Folsom Aquatic Center
2200 swim
slight headache/gas from eating breakfast at Andersens Pea Soup at 0700

Sunday
No Swim Day, NSD
an official day off from swimming, also known as a rest day

Monday
South Lake Tahoe Rec Center
500 swim
400 kick
5x200 back
2x400 reverse IM
200 swim

Tuesday
Petaluma Swim Center
2500 swim

Wednesday
Santa Rosa
Finley Aquatic Center
Unknown amount of swimming

Today/Thursday
RBAC
0630
700 swim
4x100 build on 1:45
8x50 on 60
100 ez
2x100 afap on 4 minutes
2x50 afap on ?
600 swim
2500 meters

Good Workouts to Log

Both today and yesterday we had good, hard workouts.  We focused on the IM stroke yesterday and today was power/strength day.  We used the power tower/miracle rack/swimming contraption pos that is all we have and I am glad to be able to use it.  As read previously, some consider it a privledge to be able to use the rack/tower.  First, it is a contraption and it needs to be properly set up and positioned.  The swimmer needs to be strong enough to be able to get benefit from using the apparatus. 

Tuesday
800 warm up

16x50
1:15
4xIM order

4x200
4 minutes
1, 3 IM
2, 4 free

2400 meters

Wednesday
Short Course

Warm up
500 yards?

8x25 kick
no fins
30 seconds
odds=dolphin
even=choice

2x
400 free
200 free, push outs and six packs
100 free, 25 tower

200 swim down/talk

OMAHA Revisited

Good to be home and it was a good time.  Everything was good, except the location of my motel.  I assumed the shuttle service would be similar to the system in Greensboro, alas It was not.  It did not present any problem although it was not optimal.  Very friendly staff at La Quinta Inn in Council Bluffs.

See results here.

 Century Link Center.

Workout Monday

0624
200 meters in comp pool.
Tape toe.
400 warm up
4x100 kick, no fins
4x100 descend

4 times
2x50 on 45 seconds
50 kick on 1:30

warm down set
4x150 IM on 2:30
fly,back, breast
back, breast, free
breast, free, fly
free, fly, back

200 swim

2x100 back

3000 meters total