New Post

Okay, I don't think that this has worked in the past. I am at the iPad and am going to post the morning workout.

0622

I continued to swim in the rec pool this morning. I woke this morning a bit down and felt like not going too hard.

I swam over 1 hour.

Warm up.

Backstroke

Body dolphin

Free

This is great. Do not remember when I tried this from the iPad.

Go swim at noon..

Monday Slow Down

I have been reviewing backstroke and breaststroke int he Swim Coaching Bible, Volume II this afternoon.  Reviewing and renewing interest, oh yeah, I reread Coach Bowman's chapter on butterfly too.

0616

10x100
10 seconds rest
700 completed

4x50 kick
1:10

200 swim

4x50 kick
withfins
1:00

4x200
4 minutes
50 sprint
 best stroke
150 free

200 cool down

2300 meters
B+

Rather Swim Than Blog

I just want to swim.

Thursday

3 swimmers

0610

800 choice
100 free sprint
39.00, 39.00, 1:18
nice even split
    coach said I did not finish hard enough
      I thought I did
600 swim down
100 back sprint
47.5, 1:37.71
600 swim down

2200 meters

Friday

0622

2 swimmers

800 mixer

10x100 free
5x 800 pace<1:30 1:45="1:45" br="br">
5x descend 1:50

100ez

400 for Time
5:58.
1:27
1:32
1:32
1:27

300 cool down

2600 meters

Train Within A Goal

Onward towards Long Beach Regional Short Course November 30, December 1 and 2.

Monday

2 Swims

0618

500 swim
400 pull
300 kick
200 IM drill
100 IM

8x50 drill/swim
1:10

4x50 kick
1:20

4x
50kick
50sprint
50ez
time/hr

100ez

2800

Noon

2x
200 free
100 kick
100IM

200 free ez

insert kick set here?
totally forgot this

2x
3x200
4:00
best stroke
next best stroke
last set was 100's

just about 2500 meters

Tuesday

0623

4x200 free

8x50 kick with fins on

10x50 kick with fins
1:20

4x100
descend
back
2:00, 1:53, 1:50, 1:42

200 swim down

2300 meters

Saturday Morning at Rose Bowl Aquatic Center

It is a swim community.  By the end of workout this morning, there were hundreds of swimmers, parents, coaches, friends and relatives at the pool.  We had 4-5 in our lane, that appeared typical.  30-40 of us this morning, eh.  What was it, an intersquad meet, and there were a bunch of people.  Some lanes had over 10 swimmers, up to 13 in one lane.  Fun.

300 swim
200 swim
200 IM drill
100 IM

6x
1:10 pace
good luck
odd=free
100
75
50
25
even=
100free
75back
50breast
25fly

100ez

6x50
1:00
1-3 descend
4-6 ascend

100 warm down

2500-2800 yards

Weight Room

After swim workout and after  some errands, I went to the training room at the pool. Enough weight and assorted stuff to get into a session.  Yesterday DOMS set up 22 hours after the Wednesday workout.
Today I did twice as much including lunges with 4# medicine balls and squats with 25# plate. 
3/4 pull ups
2xbench 90/110  12/10

0626

Started comp pool workout 5 minutes late.

600 mixer,
400

8x50
drill/swim
1:10

4x100 build
1:45

100 IM timed/block
1:29

4x200 free
3:30

100 warm down

2200 meters

PMS Short Course Walnut Creek

I am back in the water this morning in Pasadena.  I went to the pool yesterday afternoon but that is not a good time to even attempt to swim so I began the weight training in earnest.  The DOMS is just setting up even as I did swim the normal workout this morning.

0617

600 mixer

6x100
1-3 descend best stroke on 2:30- backstroke all near 1:50
4-6 ascend butterfly, 25/25

100ez

6x50
1-3 descend backstroke
4-6 ascend butterfly

200ez

100 free, sprint from block
1:16.67

200 warm down


See results for the PMS Short Course Meters meet here or at Swimphone.com