At home with Susan.
2 x 200 @ 3:10
2 x 200 @ 3:10, 50 drill / 50 swim
6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)
Set I (600 set / 2000 total)
4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
4 x 100 @ 1:30 dolphin kick with fins
4 x 25 @ :35 underwater SDK w/fins
Set II (1200 / 3200)
* 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
* 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00
Set II (800 / 4000)
4 x 100 @ 1:30 pull w/buoy and agility paddles
2 x 200 @ 2:50 pull w/buoy and agility paddles
** 4100 yards **
I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on.
3x100 on 1:40
5x200 on 3:00
5x100 on 1:45 (1:17's and 1:18's)
200 IM (mixed the strokes up but still did 50 of each)
5x200 on 3:00
5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18)
5x100 Free w/paddles on 1:30
5x100 Back w/paddles on 1:40
6x50 Back w/paddles on :50
I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.
Warm up (900)
6 x 150/20sr
1 - swim
2 - kick
3 - pull
1st time free, 2nd time back
Main Set (1800)
4 x 100 IM/2:10
- went 1:45± on all
4 x 150 alternate freestyle and back
- back was 2:45 on 3:00 interval, free was 2:25 on 2:45 interval
4 x 200 freestyle, every third 50 backstroke
- went 3:18-3:20 on 3:35 interval
Total: 2800 meters
Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better.
600 Warm up
2 Times through:
* 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick)
* 100 Easy
* 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM)
* 200 IM Drill
Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause.
4 x 200 @ 3:10
--w/bouy and snorkel, descend
Broken 1650 on base + 10
4 x 50
4 x 50
--Got out the tempo trainer and tried to hold what little distance pace I have.
6 x 50 w/bouy
--2 @ 50
--2 @ 55
--2 @ 60
Time to make Uncle Sam some $$.
In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way.
8x25@:40 shooters w/zoomers
5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick
5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull
5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's
5x25@:40 flutter shooters w/zoomers
5x75@1:30 smooth 6 beat kick free
5x50@1:00 breast pull w/zoomers
5x25@:40 dolphin shooters w/zoomers
Total 2900 yards