Masters Saturday Morning USRPT

I forgot the writing board on the counter this morning.  I jotted the workout on the board as soon as I got home.

0625
I swam a 900 warm up
Kinks include right groin
began USRPT at 0640

40x25 freestyle
200/400 race pace
2:08/2:20scm/5:20
16 seconds
14 seconds rest
30 second send off
Fails 6,21,25,34
Note:first 2 at 17, fewer than before
end session at 0702

Recovery swimming
10 minutes approx.

Start 2nd session of  USRPT at 0715
20x25 butterfly
100 race pace
1:05/1:12scm
16 seconds
24 seconds rest
40 second send off
Note:first 2 at 17
Fails 5,11,14,16 Stop

Recovery swimming

10x15 easy butterfly
push from wall
easy 4+ dlk(double leg kick)
feel the water

Done
Back issue.  The lower right lumbar is very annoying now.  It began before swimming this morning, did not affect workout.  Tightening after workout.  Still bothersome.

Enough Turkey, Back to Swimming

My elbow hurts.  So does the other one.  Dammit.  I forgot, oh yeah, I need to be nice to my swimmer, me.  I was much nicer this morning.  I used positive statements when speaking with myself.  I try to eliminate any negativity and I am doing pretty good. 

I did not swim Wednesday or yesterday.  My body was in need of rest and I felt rested this morning. 

I did 800 yards warm up.

20x50 freestyle
400/500 race pace
5:20/6:00
35 seconds
20 seconds rest
55 second send off
Fails 3,11,14,18,19

Recovery swimming

20x25 backstroke
200 race pace
20 seconds
20 seconds rest
40 second send off
Fail 14

250 swim recovery

10x15 breaststroke
push off/
pull down/
breakout/
4 strokes
no time/easy
15 -18 seconds rest
40 second send off

400 cool down

3000 yards total swimming

6 days to swim meet

USRPT

That was the only fail this morning.  I started the round with 18,17,17 and then hit 16 on #4.  Then it was on to some wall work and breakout swimming.

Note:  It kind of feels like I race every training session.  

40x25 freestyle
200 race pace
2:08/2:22
16 seconds
14 seconds rest
30 second take off
Failed 15 only

Swimming recovery 10 minutes

10x15 breaststroke
complete without injury
augment 200 IM training
40 second send off 
no pains
no issues
seamless transition to(no recovery swimming)

20x15 butterfly
wall work
double leg kick
good breakout
5-6 strokes
17-18 seconds to wall
40 second send off

Some cool down
250 yards

USRPT Daily

Good swimming this morning.  The Website, Pro Swim Workouts, posted a version of USRPT on their blog this morning.  I am not too sure about the many modifications included therein.  My Monday morning workout this morning at RBAC is thus...

Swimming warmup, including a long warm shower.
I work into the set starting with the first 50 not counting, but taking off on the top and settling into the set.

20x50 freestyle
400/500 pace
35 seconds
20 seconds rest
55 seconds send off
Fails 12(mental),16(36sec)

Recovery/warm up swimming

20x25 butterfly
100 pace
16 seconds
24 seconds rest
40 send off
Fails 5,11,15

Recovery swimming/cool down

Sunday Santa Monica USRPT

And away we go with today's workout.  But I have a tweak in my left a/c area, caused this morning during the beginning of the first set.  I jumped it, tried some 50's backstroke at the designated pace.

500 swim warm up

20x50 backstroke
200 pace
2:40/3:00
40 seconds
20 seconds rest
take off on the minute
Fails 3,5,7(missed turn),10(50sec),12(41),14(43),16(stop)

15 minutes recovery

20x25 free
first 4 were 18,17,17,17
5-20 completed
16 seconds
14 seconds rest
30 second send off

5 minute recovery/cool down

USRPT Masters Snapshot

This is what a USRPT workout looks like.  This is a masters workout, I'm not 12. I'm 61.  This workout is focused on 100 butterfly.  My goal 'race pace' is 1:05/1:12 yards/scm.
Minor variances include a stop, which is a mental fail, and no 'race pace' set for the 15 yard starts.  Included in the 15 yard work is a variance of the streamline dolphin kick(SDK).  I am using a double leg kick(DLK).

15 minutes swimming warm up

20x25 butterfly
100 y/m 1:05/1:12
16 seconds
24 seconds rest
40 second send off
Fails 8(mental)12,17
Several under 16 later in set

15 minutes recovery swimming

20x15yd butterfly start/breakout
40 second send off
strong push from wall, streamline(always)
4 DLK+5 powerful strokes
cruise into wall
Fails at 4,14 (poor breakouts)

5 minutes recovery swimming/cool down

7th USRPT Session of the Week

I am pretty sure that is the case.  I am taking this afternoon session off.  I need to swim some fly tomorrow.  I could barely start the butterfly session this morning so I will do my 8th session tomorrow, which has been a no swim day.

Swim warm up.  I tried to start the session after about 250 warm up.  that did not work well.  I need more warm up laps.  I have a pain in my right triceps that needs more attention before swimming race pace.  It went away within the first 10 reps.

500 swim warm up

40x25 freestyle
400/500 pace
5:20/6:00
16 seconds
14 seconds rest
30 second send off
Fails 7,20,30(mental)
Several swims under 16 in last half of session

15 minutes recovery swimming

Attempted a butterfly session
Very tired/sore after 3 reps
STOP