100 swim (warmup)
100 kick (warmup)
100 swim (warmup)
100 drill (warmup)
100 reverse IM
100 IM
100 free, fast on 1:40
50 free, easy
100 free, fast on 1:40
50 free, easy
100 free, fast on 1:40
100 free, easy
100 free, fast on 1:40
150 free, easy
100 free, fast on 1:40
200 free, easy
100 free, fast on 1:40
300 free easy
25 free, fast on :30 (with fins)
25 free, easy on :45 (with fins)
25 free, fast on :30 (with fins)
50 free, easy on :45 (with fins)
25 free, fast on :30 (with fins)
75 free, easy on :45 (with fins)
25 free, fast on :30 (with fins)
100 free, easy (with fins)
6 x 50 kick (with fins) on :35-:40
150 free, 100 easy / 50 fast on 3:15
150 free, 50 easy / 50 fast / 50 easy on 3:15
150 free, 50 fast / 100 easy on 3:15
Total: 3150
I almost bailed on swimming this morning SO many times. The crazy 30 MPH wind woke me up at about 4:45 (which is fifteen minutes before my alarm) and I really considered resetting my alarm for seven and just sleeping through practice. I ended up playing six hockey games between Friday night and Sunday, five of those at around 30 minutes of ice time. My body is pretty tired and sore, and the idea of not doing anything remotely resembling exercise for a month sounds pretty appealing. But I dragged my ass out of bed and got dressed anyway.
Then my cat was being particularly adorable when I left my room, and I considered just curling up on the couch with her for a couple of hours.
I didn't. Obviously.
When I got to the pool I found lane one was closed. The caulking on some of the tile is really coming up and actually floating around in the lane in the way of swimming, so Lori and swam in lane two with Lance today. It actually didn't work too badly even though Lori and I were doing slightly slower intervals. I did cut about 200 yards (50 on four different sets) worth of the recovery sets up there between the 100 sprints so I could keep up and not get in Lance's way. I think if my arms and legs didn't feel like they were falling off I could have done better there, but I don't feel too bad about it.
I'm really glad I ended up swimming this morning. It felt really good once I got into it, even though I feel like I've been hit by a bus now that I'm out of the water. I'm skipping stroke clinic today (mostly because I need to work through my lunch break so I can go to a charity thing tonight), so I can recover a little before Wednesday morning.
As far as my yardage, I think I'm just going to call March a wash. Between my vacation, being sick, and snow closing the pool, I'm only at about 50% for the month (a little over 14 miles). I'm going to start swimming one other day of the week now that women's hockey is over, so hopefully I can make up the 19 or so miles I'm behind for the year over a few months.
Monday, March 30, 2009
Wednesday, March 25, 2009
1050 (22050/122250)
Stroke Clinic
250 pull (warmup)
2 x 50 breast
2 x { 50 whip kick with board / 50 breast }
25 back
200, 50 free / 50 breast / 50 back / 50 breast
25 fly
2 x { 50 dolphin kick with fins / 50 dolphin kick without fins }
3 x 50, 25 back kick / 25 free
Total: 1050
There were a lot of people at clinic today, and I spent a bunch of time chatting, so I didn't really swim that much. I probably would have done more fly, but I ended up sharing a lane right after I finished all that dolphin kick (with a lady who wasn't in the class), so I ended up doing those back stroke kick / freestyle sets instead.
My yardage is so low this month, what with my vacation and the death plague I had last week. Only 12-ish miles. Lame, man. And I can't swim this weekend because I have to play at least five hockey games between Friday night and Sunday night. Ah well.
250 pull (warmup)
2 x 50 breast
2 x { 50 whip kick with board / 50 breast }
25 back
200, 50 free / 50 breast / 50 back / 50 breast
25 fly
2 x { 50 dolphin kick with fins / 50 dolphin kick without fins }
3 x 50, 25 back kick / 25 free
Total: 1050
There were a lot of people at clinic today, and I spent a bunch of time chatting, so I didn't really swim that much. I probably would have done more fly, but I ended up sharing a lane right after I finished all that dolphin kick (with a lady who wasn't in the class), so I ended up doing those back stroke kick / freestyle sets instead.
My yardage is so low this month, what with my vacation and the death plague I had last week. Only 12-ish miles. Lame, man. And I can't swim this weekend because I have to play at least five hockey games between Friday night and Sunday night. Ah well.
3000 (21000/121200)
200 swim (warmup)
4 x 50 dolphin kick on 1:10
4 x 50 flutter kick on 1:30
6 x 100 non-free, 75 drill / 25 build (back, back, breast, breast, back, fly) on 2:10
5 x 200 free on 3:45, 1-3 pull, 4-5 swim
300 free, smooth
200 IM, broken by 50 (:10 rest between each 50)
100 free, fast (1:35)
200 pull, breathe every 5 (warmdown)
Total: 3000
My butterfly continues to get worse and worse. I don't know if it's because I'm getting discouraged, or I'm just still getting back into shape after the Spring/head cold break, but it makes me sad faced. I like butterfly. I want to get good at it. Perhaps I will ask to do some today in stroke clinic. Assuming my triceps don't succeed from the union of my collective arms.
Also, I need more work on breath control. On that 300 free smooth I forced myself to swim at a pace that allowed me to breathe bilaterally the whole way. Generally, I can only do that for about 100 yards, then I have to switch to breathing right only. I think this is affecting my endurance. Blah blah blah, long story short, breathing needs work.
4 x 50 dolphin kick on 1:10
4 x 50 flutter kick on 1:30
6 x 100 non-free, 75 drill / 25 build (back, back, breast, breast, back, fly) on 2:10
5 x 200 free on 3:45, 1-3 pull, 4-5 swim
300 free, smooth
200 IM, broken by 50 (:10 rest between each 50)
100 free, fast (1:35)
200 pull, breathe every 5 (warmdown)
Total: 3000
My butterfly continues to get worse and worse. I don't know if it's because I'm getting discouraged, or I'm just still getting back into shape after the Spring/head cold break, but it makes me sad faced. I like butterfly. I want to get good at it. Perhaps I will ask to do some today in stroke clinic. Assuming my triceps don't succeed from the union of my collective arms.
Also, I need more work on breath control. On that 300 free smooth I forced myself to swim at a pace that allowed me to breathe bilaterally the whole way. Generally, I can only do that for about 100 yards, then I have to switch to breathing right only. I think this is affecting my endurance. Blah blah blah, long story short, breathing needs work.
Monday, March 23, 2009
3200 (18000/118200)
300 swim (warmup)
8 x 75, 50 kick / 15 swim (fins)
2 x 400 swim on 7:20
1 x 400 pull on 7:40
4 x 100, 50 free / 50 back on 1:50 (fins)
1 x 400 swim on 7:00
100 easy
4 x 50, 25 kick / 25 swim on 1:00 (fins)
Total: 3200
And this was today's. I LOVED this set. A couple of months ago, if you'd said I'd have to do that many 400s, I think I would have died. But now, 400 isn't really a big deal anymore. I love that I'm actually getting better, conditioning and endurance wise.
8 x 75, 50 kick / 15 swim (fins)
2 x 400 swim on 7:20
1 x 400 pull on 7:40
4 x 100, 50 free / 50 back on 1:50 (fins)
1 x 400 swim on 7:00
100 easy
4 x 50, 25 kick / 25 swim on 1:00 (fins)
Total: 3200
And this was today's. I LOVED this set. A couple of months ago, if you'd said I'd have to do that many 400s, I think I would have died. But now, 400 isn't really a big deal anymore. I love that I'm actually getting better, conditioning and endurance wise.
2500 (14800/115000)
200 swim
100 IM kick
200 pull
100 IM drill
200 back
100 IM
8 x 50 fly kick (fins)
2 x { 4 x 100 pull / 100 IM / 2 x 50 back fast }
Total: 2500
This one was Sunday, March 22. I actually quite enjoyed this set. I cut about 500 off the end (12 x 25 fly kick/swim and 200 warmdown) because I had to go to hockey practice. Swam for just about an hour.
100 IM kick
200 pull
100 IM drill
200 back
100 IM
8 x 50 fly kick (fins)
2 x { 4 x 100 pull / 100 IM / 2 x 50 back fast }
Total: 2500
This one was Sunday, March 22. I actually quite enjoyed this set. I cut about 500 off the end (12 x 25 fly kick/swim and 200 warmdown) because I had to go to hockey practice. Swam for just about an hour.
2350 (12300/112500)
300 swim (warmup)
200 drill
100 kick
10 x 50 from middle of pool, two flipturns per 50
10 x 75, 50 drill / 25 swim
250 pull
2 x 125, build by 25
Total: 2350
This was Saturday, March 21. I got really sick Thursday, March 12 and missed masters practice on Friday morning, then we were off for Spring Break, and I took most of the week easy so I could recover from the nasty head cold thing I'd picked up.
I had to cut the workout short because I had softball practice and only got about 50 minutes in the pool.
200 drill
100 kick
10 x 50 from middle of pool, two flipturns per 50
10 x 75, 50 drill / 25 swim
250 pull
2 x 125, build by 25
Total: 2350
This was Saturday, March 21. I got really sick Thursday, March 12 and missed masters practice on Friday morning, then we were off for Spring Break, and I took most of the week easy so I could recover from the nasty head cold thing I'd picked up.
I had to cut the workout short because I had softball practice and only got about 50 minutes in the pool.
Wednesday, March 11, 2009
1250 (9950/110150)
Stroke Clinic
2 x 100 free (warmup)
100 pull (warmup)
25 superfly drill/25 teacup drill
25 front dolphin kick/25 back dolphin kick
50 fist drill
50 one arm drill
6 x 50, 25 sprint/25 slow technique (fins)
50 shark fin drill
2 x 50 free sprint
50 shark fin drill
2 x 50, 25 sprint/25 slow technique
100 free hard, pull
50 back kick (warmdown)
Total: 1250
So, I went. And my instructor took pity on me and let me do a ton of drills, rather than a lot of distance or sprinting (though there was some, it wasn't bad). Chris also gave me a good squeeze at the end after I'd unloaded some of my stress on her. She's a sweet lady.
2 x 100 free (warmup)
100 pull (warmup)
25 superfly drill/25 teacup drill
25 front dolphin kick/25 back dolphin kick
50 fist drill
50 one arm drill
6 x 50, 25 sprint/25 slow technique (fins)
50 shark fin drill
2 x 50 free sprint
50 shark fin drill
2 x 50, 25 sprint/25 slow technique
100 free hard, pull
50 back kick (warmdown)
Total: 1250
So, I went. And my instructor took pity on me and let me do a ton of drills, rather than a lot of distance or sprinting (though there was some, it wasn't bad). Chris also gave me a good squeeze at the end after I'd unloaded some of my stress on her. She's a sweet lady.
3450 (8700/108900)
50 swim (warmup)
4 x 100, stroke/free by 25
3 x 75, 25 right arm/25 left arm/25 swim
2 x 50 DPS
25 head up
3 x 200 free
3 x 150 free
3 x 100 free
3 x 50 free
4 x 175 pull
2 x 125 back
50 kick
2 x 75 kick
Total: 3450
So, mostly due to work/personal stress, I didn't end up signing up for the meet in April. Which is probably a good thing, because I totally suck at swimming.
I was late today because I tried really hard to oversleep. I turned off my main alarm, but my backup woke me up. Somehow I left the house five minutes late, then got behind this person for the first four miles of the drive that could not drive the speed limit (or even close, a couple times). All signs were pointing to me going home and going back to bed.
But I went swimming. And it sucked. About halfway through our first set a new person came to our lane, which put us at five swimmers. And all four of them were fast enough that I was getting my ass run over. I had to keep stopping to get out of their way, so after one of those 150 frees up there, I got out of the pool. I contemplated leaving, but decided to go swim in one of the lap lanes in the diving well.
All those sets up there had intervals, but I couldn't make them, so I gave up. Also, I totally screwed up the pattern at the end because switched lanes twice because I thought some lady needed my lane. Arg.
Today I hated swimming. I'm supposed to go at lunch and there is no swimming next week (because of spring break) so I should go. Plus I haven't seen Chris since before I left for New York. But I'm really, really not feeling it. At all.
4 x 100, stroke/free by 25
3 x 75, 25 right arm/25 left arm/25 swim
2 x 50 DPS
25 head up
3 x 200 free
3 x 150 free
3 x 100 free
3 x 50 free
4 x 175 pull
2 x 125 back
50 kick
2 x 75 kick
Total: 3450
So, mostly due to work/personal stress, I didn't end up signing up for the meet in April. Which is probably a good thing, because I totally suck at swimming.
I was late today because I tried really hard to oversleep. I turned off my main alarm, but my backup woke me up. Somehow I left the house five minutes late, then got behind this person for the first four miles of the drive that could not drive the speed limit (or even close, a couple times). All signs were pointing to me going home and going back to bed.
But I went swimming. And it sucked. About halfway through our first set a new person came to our lane, which put us at five swimmers. And all four of them were fast enough that I was getting my ass run over. I had to keep stopping to get out of their way, so after one of those 150 frees up there, I got out of the pool. I contemplated leaving, but decided to go swim in one of the lap lanes in the diving well.
All those sets up there had intervals, but I couldn't make them, so I gave up. Also, I totally screwed up the pattern at the end because switched lanes twice because I thought some lady needed my lane. Arg.
Today I hated swimming. I'm supposed to go at lunch and there is no swimming next week (because of spring break) so I should go. Plus I haven't seen Chris since before I left for New York. But I'm really, really not feeling it. At all.
Monday, March 9, 2009
3000 (5250/105450)
200 swim (warmup)
100 kick (warmup)
100 swim (warmup)
3 x { 50, 25 fly/25 back // 50, 25 back/25 breast // 50, 25 breast/25 free }
150 pull, breathe 3/5/7
150 pull, breathe 5/3/choice
150 pull
400 free
4 x 100 IM
300 free
75 back/free/back
75 breast/free/breast
75 back/free/back
75 breast/free/breast
200 IM
100 pull (warmdown)
Total: 3000
I did all my IMs with fins. Because they kill me otherwise. Still, wee IM!
So I have this meeting in Denver all day for work, so this is going to be short today. But the set this morning was fun and challenging. Also, my coach may have convinced me to swim an event in the state masters meet in April. Which, OMG HORROR. I'm going to suck SO HARD. YAY FOR BEING INSANE WEEEEE!
100 kick (warmup)
100 swim (warmup)
3 x { 50, 25 fly/25 back // 50, 25 back/25 breast // 50, 25 breast/25 free }
150 pull, breathe 3/5/7
150 pull, breathe 5/3/choice
150 pull
400 free
4 x 100 IM
300 free
75 back/free/back
75 breast/free/breast
75 back/free/back
75 breast/free/breast
200 IM
100 pull (warmdown)
Total: 3000
I did all my IMs with fins. Because they kill me otherwise. Still, wee IM!
So I have this meeting in Denver all day for work, so this is going to be short today. But the set this morning was fun and challenging. Also, my coach may have convinced me to swim an event in the state masters meet in April. Which, OMG HORROR. I'm going to suck SO HARD. YAY FOR BEING INSANE WEEEEE!
Friday, March 6, 2009
2250 (2250/102450)
250 swim (warmup)
6 x 75, 25 kick/25 swim/25 kick
4 x 200 free
50 free sprint (from dive, for time) - :38.0
3 x 150 free, descend
50 free sprint (from dive, relay)
200 easy (warmdown)
Total: 2250
So there's a huge age group swim meet at my pool this weekend, which condensed our practice into 50-55 minutes instead of 75 (the meet started at 7:00AM, so we had to be out of the pool around 6:40). Also, the pool configuration changed for the meet, so we were swimming lap lanes that were in the diving well (which are the racing lanes for the meet). Which was... Interesting. I actually got a little dizzy when I'd get to that part of the pool, because the depth would change and mess with my head when I was looking at the black line at the bottom.
Both the sprint and relay were fun. I didn't think I'd be able to pull off a decent sprint after a week out of the pool, but 38.0 is a personal best for me on a 50y free, so yay! I think Lori was :37 and change, so not too bad! Then the relay, they had the three of us from lane one (me, Lori, and Alex) go first in three lanes, and I beat Lori to the wall on my lap. My lane got second over all, even though we were leading handily after our second swimmer. Our third swimmer and the third from lane three were right on each other, but our anchor had some trouble with his turn at 25 and lost some ground there. It was nice to get to race against other people around my speed, because I didn't feel like such a supreme failure at the end of my swim.
Also, my coach was so cute this morning. I was planning to tell him I was going to be out of town (I missed Monday and Wednesday because I was in NYC) at practice last Friday, but he was gone (for a meet) and he asked me this morning where I'd been and said he'd missed me. Aww! <3
All in all, I didn't feel too horribly out of shape this morning. It was kinda nice to have a shorter workout than usual to get back into the groove, and this one was a lot of fun since we were messing around with our dive starts because we were in the diving well. Yay swimming!
P.S. Holy crap, it's March! When did that happen?
6 x 75, 25 kick/25 swim/25 kick
4 x 200 free
50 free sprint (from dive, for time) - :38.0
3 x 150 free, descend
50 free sprint (from dive, relay)
200 easy (warmdown)
Total: 2250
So there's a huge age group swim meet at my pool this weekend, which condensed our practice into 50-55 minutes instead of 75 (the meet started at 7:00AM, so we had to be out of the pool around 6:40). Also, the pool configuration changed for the meet, so we were swimming lap lanes that were in the diving well (which are the racing lanes for the meet). Which was... Interesting. I actually got a little dizzy when I'd get to that part of the pool, because the depth would change and mess with my head when I was looking at the black line at the bottom.
Both the sprint and relay were fun. I didn't think I'd be able to pull off a decent sprint after a week out of the pool, but 38.0 is a personal best for me on a 50y free, so yay! I think Lori was :37 and change, so not too bad! Then the relay, they had the three of us from lane one (me, Lori, and Alex) go first in three lanes, and I beat Lori to the wall on my lap. My lane got second over all, even though we were leading handily after our second swimmer. Our third swimmer and the third from lane three were right on each other, but our anchor had some trouble with his turn at 25 and lost some ground there. It was nice to get to race against other people around my speed, because I didn't feel like such a supreme failure at the end of my swim.
Also, my coach was so cute this morning. I was planning to tell him I was going to be out of town (I missed Monday and Wednesday because I was in NYC) at practice last Friday, but he was gone (for a meet) and he asked me this morning where I'd been and said he'd missed me. Aww! <3
All in all, I didn't feel too horribly out of shape this morning. It was kinda nice to have a shorter workout than usual to get back into the groove, and this one was a lot of fun since we were messing around with our dive starts because we were in the diving well. Yay swimming!
P.S. Holy crap, it's March! When did that happen?
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