A Very Careful(cautious) Workout

In the course of workouts leading to the sprint pentathlon on Sunday, we have covered the first three strokes in IM order because today we concentrated on the breaststroke.  We were very careful and succeeded in completing the workout with zero incidents. Yay.  I was very cautious throughout the evolutions

0619

5x100
warm up

3 times
4x25 breast kick
30 seconds
  modified with dolphin
50 free
50 breast

100ez

200 breaststroke
  modified to backstroke
   3:13

325 free

100 breaststroke from block
   backstroke
   1:22

50 breast from block
   40.50 cautious

400 cool down

2250 yards short course

Monday and Double Tuesday

Quick Monday
0618

300 swim
300 pull
200 kick

10x100 free
1-4 descend on 1:50
5 ez
6-10 descend on 1:40
10 ez

4x50 fly drill
4x25fly/25free
100 fly

400 warm down

2600 meters

Tuesday
0617

maybe the 3, 3, 2 was for todays warm up

400 free
best pace
100 ez
400 pull
best pace
100 ez

4x100 back
100 ez
4x50 back
1:05 morning
1:10 noon
100 ez
100 back afap

2800 meters

Swam in morning and noon,

Friday and This Morning

Big Meet at the pool this weekend.  We were allowed a quick 0600-0700 for this morning, short course. Let's go with Friday's workout first:

0621

600 mixer(500)

20x50
choice not free;
first 12 back,
1-4 1:15
5-8 1:10
9-12 1:05
last 8 fly
13-16 1:00
17-50 :55

50 50 100
on 1 min
50s =100
fly
42, 49 stop

free
42, 41, 1:20

400 cool down

2500 meters

Saturday
Hour of Power

500 warm up

4x25 kick
35 sec

8x25
IM order
30 sec

6x
1:15
25 fly
50 breast
75 back
100 free

200 cool down

2500 yards short course

Pre Workout Post

Wednesday

0610

600 mixer

4x25 no breather
1 min

4x25 sdk
1 min

2 times through

Sprint Pentathlon

Wall pushoff
1:30

Block start
3 minutes

600 warm down

Thursday
Alone and seperate from workout group all morning.  There were 5-6 swimmers too.

15 minute warm up

10x100 back
1-5 descend
5-10 descend

10x100 fly
3x100 drill
2x100 200 pace
3x100 free/fly
descend
2x100 fly/free

200 easy breast

100 swim

7x25 free
no breathers
descend

100 swim

15 minute erg @1100

T.M.I.
Colonoscopy today.

Watching The Neck

Darn it, the neck is still stiff, but I did the workout too.  Setting the clock 10 minutes ahead allowing better warm up. 
0610

600 mixer, completed

20x100
free
2 minutes
1-10 best pace
11-15 descend
16-20 ascend, ez

200 warm down

2800 meters long course

2k erg 10:27
30 minutes weight room, no machines

Careful Swimming, Pop Quiz

In honor of Presidents Day, our naturalized coach from the Great North asked us a few simple questions of our presidents. 1. How many?  2. How many died in office?  Fail, it is good to be born here, I forgot the answers, even though the number of presidents have increased over my swimming life.
I incurred a stiff neck yesterday, Sunday.  I was sitting here and it just happened.  It really set in too.  Prescription medicine incicated.

I was fairly comfortable this morning.  I was very cautious and careful during my swimming.
I arrived in the pool late too.

0632

200 warm up
  all I had time for, maybe 300

poli sci quiz...

44x50
kick, stroke, free
1:10
1:15
 :50

7x50
turns
400IM order
fly/fly
fly/back
back/back
back/breast
breast/breast
breast/free
free/free

9/10 swimmers
8 in our lane
long course

stay away from the gym

Friday Update

But first I will tell everyone about the Thursday workouts..DoubleDay Thursday. 

Morning

20 minute warm up

8x100 free
2 minutes
Best interval
1-4
Descend
5-8

4x200 warm down

Nooner

15 minute warm up

300 free
300 pull
200 IM

200 swim
200 pull
100 IM

100 free
100 pull
400 IM

I did a 5 minute erg at the Y before the noon session

Friday

15 minute warm up

4x100 free
800 pace(1:27)

T-20 Swim
1250 meters

Full dry land session at SPSMYMCA, that is the South Pasadena/San Marino Y

 7 swimming sessions
3 full dry land sessions
1 easy erg
  
Coach has requested that I take the Saturday morning workout off, we will see.