Cloud Cover

Woah, the alarm woke me up this morning and I did NOT get out of bed immediately.  Thanks goes out to the Benzodi family,,,

USRPT

800 warm up, I think

20x 25 free
200 race pace
15/16 seconds
20 seconds rest
fails at 10,14,and did 22
I left too soon for 14, only 15 seconds rest

I must correct this set 
16 seconds
14 second rest
20 x
30 second send off

200 recovery swim

20x 25 backstroke
200 race pace
20 seconds(lots of 18/19)
20 seconds rest
0 fails

This set needs correcting too.
18 seconds
20 second rest
38 second send off

500 cool down including 6+ breaststroke walls/breakouts

Ninety One Degrees

That is no lie, it was again in the low 90's today for the second straight day.  After my easy swimming at Rose Bowl, I went to see how the new complex at USC is coming along.  I stopped in for a swim and did a pretty good workout.

USRPT training.

500 warm up

26x50 yard freestyle
400m/500yd pace
5:20/6:00
35 seconds
20 rest
fails at 6,10,12,16,20,24,26
did not fail #20

500 cool down

Yesterday's USRPT and Today's LOAF

That is correct I loafed through 2700 yards/meters this morning.  Yesterday was a good speed workout.


Wednesday

1000 warm up swim

20x 25 freestyle
15/16 seconds
20 seconds rest
no fails

200 warm down/warm up

20x25 butterfly
16 seconds
24 seconds rest
fails at 8,10,12,15,17

200 cool down

2400 yards total

Thursday

1000 swim
500 swim

1000 meter swim
200 meter cool down

USRPT 500 Yard Freestyle Training

These workouts are getting really boring.  By boring I mean there is no superfluous flopping, drills, kicking, or other less than efficient swimming.  Except for the warm up and cool down.
 
800 warm up
ez swim
backstroke
building

30x
400/500 race pace
50 free
35 seconds
20 rest
55 second send off
Failures at 12, 16, 21, 24, 27,
28, 29 and 30 were @34 seconds

12 minutes cool down
I now have a scuba slate but I did not use it today.  Failed reps are fairly accurate.

NOTE:  I can certainly feel a loss of propulsive force when letting up just a bit(a stroke or two) from the desired pace. This is a mental issue.  Professor Rushall talks about thought processes that will occur during the rest phase.  My thoughts today included thinking about the loss of propulsion when easing a stroke or two and thoughts as I was approaching the conclusion of the set that I was swimming well at the desired pace, and even concluded the final 3 reps in 34 seconds. 

Plan on butterfly work tomorrow. 

Monday

USRPT
200 backstroke
100 buterfly

I swam an undetermined length for warm up, including some backstroke
Talked with Gruber, he is my mentor for this program.  He talks/skypes with Professor Rushall.

200 backstroke
2:40/2:56 pace
20x
25 backstroke
19-20 seconds
20 second rest
Take off at 40 seconds
I did this set with zero fails

100 Buterfly
1:04 pace
16 seconds
24 second rest
Take off at 40 seconds
Fail #7,11,12

10 minute cool down

Ultra Short RPT in Santa Monica

Well, these workouts are easy to log.

300 easy swim in Splash Pool
500 warm up in Fitness Pool

USRPT
400/500 pace
35 seconds
20 rest
This makes it pretty easy to stay on task
55 second send off
Decrease send off  by 5 seconds
 i.e start set on 00, 55, 50, 45, 40, etc back to 05 is 12th rep
30 reps without back to back fails
8, 4, 4, 4, 3, 2, 2, 3
This is about as accurate as I can be. I get confused while I'm doing the set.
Failures at 36 and 37 seconds

400 ez cool down

Friday USRPT 100 Butterfly

Wow, this workout is the 12th day of swimming in a row.  One more and then I will take a full rest day.  Today was a complete ultra short race pace training workout focused on the 100 butterfly

800 swim
200 1 arm fly drill

USRPT Set
30x
1-4 easy with 20 seconds rest
3x
3x
4x
3x
3x
3x
2x
3x
2x
rest period became 25 seconds about halfway into set

500 cool down

2250 total