Thursday, November 9, 2017
Thursday, November 9, 2017
*no swim workout today...possibly slipped a disc moving a box full of stuffed animals...super pissed about it. Immediately went to the chiropractor and have a follw-up tomorrow morning, first thing. Hopefully I’ll feel good enough to swim at least get in 2k tomorrow morning.
Wednesday, November 8, 2017
Wednesday, November 8, 2017
PM Swim Session - Long Course Meters
A
400 loosen
+
4x50 - right arm/left arm by 25 w/ snorkel + pads
+
2x50 - DPS w/ snorkel
+
4x50 - bow/DPS by 25 w/ snorkel + pads
*alternate side by 50
+
2x50 - DPS no snorkel + breathing every 4
+
4x50 - scull w/snorkel
*front, windshield wiper, human, full body by 50
+
2x50 - DPS no snorkel + breathe every 6
B
2 rounds
4x50 @ 20s rest
*odds - streamline dolphin w/ board + snorkel
*evens - streamline flutter w/ board + snorkel
+
200 EZ...mostly to figure out clock situation
C
3 rounds for time
15 push-ups
30s prone plank
50 free
Result - 6:52
*Kind of embarrassing when the swim is significantly easier than the dry land work...oops. Shoulders got pretty tired and I was only able to do 1 round of the push-ups UB and round 1 and 3 UB plank.
+
300 EZ
Total meters - 2,150
Today wasn’t the best day in the pool. Feel for the water was a little off and I just felt kind of uncomfortable throughout the entire session. Tomorrow I think I’m going to try to hit close to 4k. Depends on the window I have available and how it coincides with packing, but I want to try to hit a good amount tomorrow.
A
400 loosen
+
4x50 - right arm/left arm by 25 w/ snorkel + pads
+
2x50 - DPS w/ snorkel
+
4x50 - bow/DPS by 25 w/ snorkel + pads
*alternate side by 50
+
2x50 - DPS no snorkel + breathing every 4
+
4x50 - scull w/snorkel
*front, windshield wiper, human, full body by 50
+
2x50 - DPS no snorkel + breathe every 6
B
2 rounds
4x50 @ 20s rest
*odds - streamline dolphin w/ board + snorkel
*evens - streamline flutter w/ board + snorkel
+
200 EZ...mostly to figure out clock situation
C
3 rounds for time
15 push-ups
30s prone plank
50 free
Result - 6:52
*Kind of embarrassing when the swim is significantly easier than the dry land work...oops. Shoulders got pretty tired and I was only able to do 1 round of the push-ups UB and round 1 and 3 UB plank.
+
300 EZ
Total meters - 2,150
Today wasn’t the best day in the pool. Feel for the water was a little off and I just felt kind of uncomfortable throughout the entire session. Tomorrow I think I’m going to try to hit close to 4k. Depends on the window I have available and how it coincides with packing, but I want to try to hit a good amount tomorrow.
Tuesday, November 7, 2017
Tuesday, November 7, 2017
A
700 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
200 kick w/ board + snorkel in streamline
100 body position kick w/ snorkel
+
100 perfect pull w/ snorkel
+
50 EZ to other end of pool w/ working clock + snorkel
B
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 26 / 25 / 26 / 28
Times: between 32-37*
*difficult to get accurate times with 1 working clock at the opposite end of the pool. Asked the lifeguard to help
+
100 EZ
+
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 24 / 26 / 32 (cramp) / 24
Times: other than the 3rd, between 32-35*
*the cramp set me back and I got a little more rest on the 4th. Catch felt really good during these.
+
50 EZ
C
100 EZ back
100 EZ pull w/ snorkel
100 EZ back
100 EZ
Total - 2,500m
Total time - 50 min
Didn’t feel bad today at all, really. It was nice to do some distance/stroke work. I’m going to be limited with what I can do on Friday to Monday, so I’m trying to get in some meters in the small window I have available. I’m really starting to look forward to the 14th.
700 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
200 kick w/ board + snorkel in streamline
100 body position kick w/ snorkel
+
100 perfect pull w/ snorkel
+
50 EZ to other end of pool w/ working clock + snorkel
B
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 26 / 25 / 26 / 28
Times: between 32-37*
*difficult to get accurate times with 1 working clock at the opposite end of the pool. Asked the lifeguard to help
+
100 EZ
+
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 24 / 26 / 32 (cramp) / 24
Times: other than the 3rd, between 32-35*
*the cramp set me back and I got a little more rest on the 4th. Catch felt really good during these.
+
50 EZ
C
100 EZ back
100 EZ pull w/ snorkel
100 EZ back
100 EZ
Total - 2,500m
Total time - 50 min
Didn’t feel bad today at all, really. It was nice to do some distance/stroke work. I’m going to be limited with what I can do on Friday to Monday, so I’m trying to get in some meters in the small window I have available. I’m really starting to look forward to the 14th.
Monday, November 6, 2017
Monday, November 6, 2017
PM Swim Session - LCM
A
1000 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
300 kick w/ board and snorkel in streamline
100 body position kick w/ snorkel
+
200 pull w/ snorkel
4x50 scull w/ buoy and snorkel
-> front, windshield wiper, reverse, human by 50
+
200 loosen
-> free/double-arm back by 50
B
50 EZ to other end w/ working clock
+
3x100 @ 1:45 - sustainable pace
Result - 1:19 / 1:21 / 1:26
+
200 EZ
C
2x100
-> 25 BLAST! + 75 EZ
+
250 EZ
Total - 3,000m
Total time - 63 minutes
Super happy I got 3k tonight in an hour. My goal was to get in 3k by Friday and this was achieved tonight and it actually felt okay. I wanted to do 4x100 sustainable pace tonight but after the 3rd one I was feeling pretty rough and felt my stroke start to go. I don't want to teach myself bad habits early on. On the blasts, I actually felt like I could've broken 30s from a push LCM...first time I've felt like that since 2012. Amazing how the "motivational fire" gets rekindled when you're told your going to be 85% naked in front of a group of people you've never met and trying to help improve their swimming. I'm like a gitty little school girl thinking about it.
A
1000 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
300 kick w/ board and snorkel in streamline
100 body position kick w/ snorkel
+
200 pull w/ snorkel
4x50 scull w/ buoy and snorkel
-> front, windshield wiper, reverse, human by 50
+
200 loosen
-> free/double-arm back by 50
B
50 EZ to other end w/ working clock
+
3x100 @ 1:45 - sustainable pace
Result - 1:19 / 1:21 / 1:26
+
200 EZ
C
2x100
-> 25 BLAST! + 75 EZ
+
250 EZ
Total - 3,000m
Total time - 63 minutes
Super happy I got 3k tonight in an hour. My goal was to get in 3k by Friday and this was achieved tonight and it actually felt okay. I wanted to do 4x100 sustainable pace tonight but after the 3rd one I was feeling pretty rough and felt my stroke start to go. I don't want to teach myself bad habits early on. On the blasts, I actually felt like I could've broken 30s from a push LCM...first time I've felt like that since 2012. Amazing how the "motivational fire" gets rekindled when you're told your going to be 85% naked in front of a group of people you've never met and trying to help improve their swimming. I'm like a gitty little school girl thinking about it.
Saturday, November 4, 2017
Saturday, November 4, 2017
AM Swim Session - Long Course Meters
A
600 loosen
300 kick w/ snorkel + board in streamline
100 body position kick w/ snorkel
200 pull
200 back/breast by 50
B
4x50 scull
- front, windshield wiper, hip, human by 50
+
4x100 @ 30s rest between
- 50 hard/50EZ
C
300 EZ
Total - 2,300m
Total time - 43-46 min
Tried to just keep Long and loose and try to continue to create good feel for the water. I only got about 4 hours of sleep last night so I was pretty foggy. The 600 loosen was definitely a necessity. I’m hoping to get up in the 3k area prior to moving to GA...but that only gives me 6 days...actually that’s probably not unrealistic...it’s only 600-800 more than what I’ve been doing. 3k in under an hour...Fuck it, why not? I can honestly say that this is the most committed to swimming I’ve been since 2011. Feels good.
A
600 loosen
300 kick w/ snorkel + board in streamline
100 body position kick w/ snorkel
200 pull
200 back/breast by 50
B
4x50 scull
- front, windshield wiper, hip, human by 50
+
4x100 @ 30s rest between
- 50 hard/50EZ
C
300 EZ
Total - 2,300m
Total time - 43-46 min
Tried to just keep Long and loose and try to continue to create good feel for the water. I only got about 4 hours of sleep last night so I was pretty foggy. The 600 loosen was definitely a necessity. I’m hoping to get up in the 3k area prior to moving to GA...but that only gives me 6 days...actually that’s probably not unrealistic...it’s only 600-800 more than what I’ve been doing. 3k in under an hour...Fuck it, why not? I can honestly say that this is the most committed to swimming I’ve been since 2011. Feels good.
Friday, November 3, 2017
Friday, November 3, 2017
PM Swim Session
A
400 loosen
200 kick w/ snorkel + streamline w/ board
200 pull w/ snorkel
200 loosen
+
50 EZ to other end of pool where clock is working
B
3x100 @ 1:45 - 1:18 / 1:22 / 1:31
+
150EZ
C
200 kick w/snorkel - build
+
30s rest
+
200 pull w/ snorkel - build
+
100 EZ
D
4x50 scull
- front, windshield wiper, hip, human by 50
+
100 Body Position kick w/ snorkel
+
100EZ
Total - 2,400m
Total time - roughly 50-55 min
Day 3 and I actually felt kind of smooth and connected today. I just tried to get in some laps and I think I’ll continue to follow his pattern for another week before starting to implement VO2 work and sprinting. That said, Golf is going to start playing a large role in the near future.
A
400 loosen
200 kick w/ snorkel + streamline w/ board
200 pull w/ snorkel
200 loosen
+
50 EZ to other end of pool where clock is working
B
3x100 @ 1:45 - 1:18 / 1:22 / 1:31
+
150EZ
C
200 kick w/snorkel - build
+
30s rest
+
200 pull w/ snorkel - build
+
100 EZ
D
4x50 scull
- front, windshield wiper, hip, human by 50
+
100 Body Position kick w/ snorkel
+
100EZ
Total - 2,400m
Total time - roughly 50-55 min
Day 3 and I actually felt kind of smooth and connected today. I just tried to get in some laps and I think I’ll continue to follow his pattern for another week before starting to implement VO2 work and sprinting. That said, Golf is going to start playing a large role in the near future.
Thursday, November 2, 2017
PM Swim Session - LCM
A
200 swim
200 flutter kick
200 pull
200 backstroke/freestyle mix
+
50 EZ to other end of pull with working clock
B
4 x 100 build @ 30-45s rest
+
100 EZ
C
300 UB @ smooth-mod for quality stroke
+
150 EZ
Result - 4:49
Total - 1,800m
This was day 2 of swimming in a LCM pool after more than 2 years of not being in one...needless to say, I was a little sore. Biggest limiters, at the moment, are: connecting kick and pull, connecting pull with rotation, lower body stamina, and staying afloat. I will be receiving my snorkel today, so that will help a lot with finding proper mechanics, again. A LOT of body position kick and 50's Golf are going to be taking place in the immediate future. Luckily, I pick up swimming pretty quickly when I've been out for a long while...I just have to overreach a little bit in the early stages. Scientifically, not the best approach, however, knowing how my body adapts to getting back into the realm of swimming, I know that this method works best.
A
200 swim
200 flutter kick
200 pull
200 backstroke/freestyle mix
+
50 EZ to other end of pull with working clock
B
4 x 100 build @ 30-45s rest
+
100 EZ
C
300 UB @ smooth-mod for quality stroke
+
150 EZ
Result - 4:49
Total - 1,800m
This was day 2 of swimming in a LCM pool after more than 2 years of not being in one...needless to say, I was a little sore. Biggest limiters, at the moment, are: connecting kick and pull, connecting pull with rotation, lower body stamina, and staying afloat. I will be receiving my snorkel today, so that will help a lot with finding proper mechanics, again. A LOT of body position kick and 50's Golf are going to be taking place in the immediate future. Luckily, I pick up swimming pretty quickly when I've been out for a long while...I just have to overreach a little bit in the early stages. Scientifically, not the best approach, however, knowing how my body adapts to getting back into the realm of swimming, I know that this method works best.
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