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