Staying Focused USRPT

Training effect in effect today.  I just had a chocolate milk.

0623

800 swim

USRPT
400m/500yd free
35 seconds
20 rest
10x
6x
4x
2x
3x
3x
28 reps total

400 cool down

Remember the objective of this training is to do as many rounds at race pace until failure to make pace time.  One round is then passed for recovery.  The process is then continued until 2 rounds are failed in a row. 
5 missed single rounds until stopping because I mentally failed #29 for the 2nd in a row.

1200  warm/cool
1400 yards USRPT

Swim/No Swim

Yesterday was my 9th day in the water so today is my 10th straight day.  The water was so warm that it was right to take it easy yesterday.  I was seemingly tired and I still have the stupid cough,  but this morning everything was well, except the cough. 

Tuesday
Easy swimming
no workout
no sets

Wednesday
800 swim
200 back

22x
25 backstroke
200 pace3
18-19 seconds
20 second rest
rest after 10, 18

300 recovery

8x
25 butterfly
100 pace
15-16 seconds
25 second rest
stop after 2, 4, 6

400 warm down

USRPT #2

Today I concentrated on butterfly, specifically the workout matrix for the 100 fly I think I did a pretty good job of sticking to the program.

500 swim
3x100 1 arm fly

400 kick on back with fins

20x25 fly
16 seconds
20/25 rest
4x, 3x, 3x, 4x(25rest), 4x(25), 2x

250 swim down

9x15 meter no breather
butterfly
full recovery
good form

500 swim down

2700 yards

First Completed USRPT Session

I stuck to the program completely today for the first time. 

Santa Monica Swim Center

500 swim
3x100 back

16x50 free
400m/500yd paced at 5:20/6:00
35 seconds
20 rest
5x, 3x, 3x, 3x, 2x

200+recovery

20x25 back
200 back paced at sub3:00m/2:40yd
19 seconds
21 rest
10x, 7x, 3x
I wanted to do this set butterfly but there was another swimmer in the lane

250 swim down

2550 yards

I did some quality breaststroke work yesterday in addition to some USRPT

seven days in a row, I feel good,

Log This Workout

Everything is good on the swimming front.  I am trying to do the USRPT.  I did not swim last weekend.
Monday I swam in Roseville, Mike Shiletto Indoor Pool
I tried to work in some USRPT
Tuesday I was at the SCFYMCA.
Too hard to do any hard work
Wednesday I was back at Shiletto Indoor in Roseville.
Thursday back at Rose Bowl
Warm up
Some 1 arm backstroke
Comp Pool
15m,20m,15m
fly/free
various, mostly 20 free and 15s fly

Today is the workout I wast to log.

1000 swim

5x
50back/50breast

5x
50fly/25back hard/25free

Move to comp pool

100ez

6x
15fly/20free/15fly

100ez

done

Gotta Post Some Test Results

Sunday was a no swim day.
Saturday, October 19, I swam at Santa Monica
1500 meters aerobic
+700 swim down

Monday
1000 swim
3x200 broken
USRPT additional
8x50
35 second target
25 second rest

10x25 fly
25 second rest

cool down

Tuesday
Kroc Center San Diego
1000 swim
500 test
6:55

Past 500 swim test results
7:48
7:21
7:02

 10x100IM

cool down

Wednesday
1000 swim
USRPT
14x50
35 target
25 seconds rest

Thursday
Swim at Brenda Villa Aquatic Center Commerce CA

60 minutes

no pace clock
no backstroke flags

kick on back with fins
5x200 IM
concentrate on fly and breast kick
cool down

Bicycle Stress Test
 0900 Kaiser Downey

Data results will be available
Preliminary results are excellent

Achieved maximum heart rate of 145
162 percentile for age
VO2 max 42.7











 

ERG

I have been visiting the Y on a semi regular basis, about twice weekly for 4 weeks.  Yeah.  i really am glad I located the Concept2 ergometer.  It is really the only machine in the facility that is worth a spit.

1130

Shoulder maintenance
10 minutes

4+K

4:43
9:08
13:30
18:30

Middle 2K was split at
4:25
4:22

8:47

Best time
7:56
or 8 minutes

World and American Best