the17thman

Rearview Mirror: My August Workouts

Here is August by the numbers:

In August I ran 3 times for  27.23 miles.

Compared to past months:

July I ran 15 times for 66.54 miles

June I ran 12 times for 15.92 miles

May I ran 1 times for 3.08 miles.

April I ran 16 times for 28.23 miles.

March I ran 18 times for 91.35 miles.

February I ran 18 times for 75.14 miles.

January I ran 24 times for 124.97 miles.


August wasn't a big number for running.  I blame it on the heat.  Just didn't want to run and getting up at 5am to run before it got hot out just never happened.  My goal for September is to get back to at least 50 miles for the month.  I'm sure I'll run more then that but that is my goal.
 

As for swimming...

I swam a pitiful total of 25,300 yards. 

Had a lot going on in August and as you can see swimming and running really didn't happen.

Compared to past months:

July I swam 49,900 SCY
June I swam 43,650 SCY and 4,000 LCM
May I swam 55,000 SCY
April I swam 46,050 SCY
February I swam 53,250 SCY
January I swam 46,750 SCY

290,425 SCY for 2010.

And as you can see from my MapMyRide.com cal I've been cycling.  Mostly just to the pool and to work.  Cycled 68.66 miles in the month.


Well that was my August.  September is going to be a different story. Mostly working out is on hold.  I've moved so no gym and mostly no swimming.  Need to settle in then find a swim team.  May do some laps at a local pool but it's 20 yards.  So maybe just some goofing off to keep myself in the pool.  But I will run more.  Keeping fit this month will be a challenge. 

Wednesday Morning Comeback To Swim

Well this morning's swim went better then last nights.  After warming up I felt good in the water making it a redemption workout.  I am actually shocked how well I was swimming this morning.  It wasn't easy and I had a lane full of swimmers pushing me to go faster and faster.

Warm Up

400 Mixed

Then we did a warm up set but I can't remember it all.  Between last nights swimming and this mornings it's all a blur.  I think it was -

3 Rounds (1 Fly / 1 Back / 1 Breast)

100 - 25 kick / 50 Drill / 25 Kick  ( i think)

50 Free Swim

50 Stroke Swim (600/1000)  Don't remember the intervals.  Even though I was leader.

More warming up...

150 Pull breathing 3/5/7 on 2:10????

3x50's Free Descend on 45

150 Pull breathing 3/5/7 again

3x50's Switches on 50 (600/1600)

Main Set:

300 Free  on 3:50

250 (50 Free / 50 Stroke / 50 Free / 50 Stroke / 50 Free) I want to say 3:25

200 Free on 2:30

150 (50 Free / 50 Stroke / 50 Fee) Don't remember interval.

100 Free on 1:20

50 Stroke.  Don't remember the interval but we waited for the next top.

300 Free on 3:50

250 (50 Stroke / 50 Free / 50 Stroke / 50 Free / 50 Stroke) Maybe 3:20 this time

200 Free on 2:30

150 (50 Stroke / 50 Free / 50 Stroke) Have no idea the interval

100 Free on 1:15

50 Stroke

I did backstroke for all the stroke.  Since I was leading the lane I really pushed myself today.  The free/stroke section were a bit more comfortable as my backstroke was stronger and was able to get some distance between me and the person behind me.  But the all free were a challenge.  I really had to work to stay ahead.(2100/3700)  I don't remember the last time  I had to work so hard in a workout.  Glad I lead the fast lane otherwise I would have slacked off.

We finished up with

4x75's. The 1st one was recovery, 2nd one the last 25 was with a 6 beat kick, 3rd one the last 50 was 6 beat kick and the final one was all with a 6 beat kick. (300/4000)

Damn that was a good workout.

 

Crappy Tuesday Night Swim

Last night i set my alarm to get up bright and early to go for a run.  Since my sleep patterns have been messed up since i went off sleeping pills i decided to go back on them last night.  And they sorta worked but not fully.  So this i was too tired to run.  So swimming tonight was a must for me.  Too bad my body wasn't in agreement with that plan.  After work i had a quick snack and cycled to the pool.

Warm Up

400 Mixed

400 im kick

4x100's  50 Drill / 50 Swim (1200)

3x200's at least 6 underwater fly kicks 1st 200 - 100 kick / 100 swim 2nd 2300 - 50 swim /100 kick / 50 swim  3rd 200 - 100 swim / 100 kick (600/100)

6x50's umm..on 55 kicking at least 6 underwater fly kicks off the wall (150/1950)

500 Pull 1st 100 DPS / 2nd 100 -1 stroke cycle / 3rd 100 - 1.5 stroke cycle / 200 breath control 3/5/any/7 by 50 (500/2450)

Already cramps were setting in.  Was going to get out but stayed in.  Should have given up.

3x400's on 5:20 descending.  Swam thew first one slew and felt the cramps coming.   On the 2nd 400 at the 250 full on cramp.  Workout was over for me. (650/3100)

Hopefully tomorrow morning will be better.

 

 

50 Minute Swim Workout

After over sleeping to 5:30 this morning  had to grab my gear and book it to the pool.  Bad luck of course was the order of the morning.  No lifeguards.  They didn't show up to about 6:15.  So by the time they got thew covers off we didn't get in till 6:25.

Warm Up
400

Warm Up Set
16x50's 2 Kick / 1 Drill / 1 swim (i think)

Main Set:
4x100's im on 1:30
4x75'd im no free on 1:10
4x50's fly/back on 50
4x25's fly on 30

easy 50

12x50's on 55 1 easy / 1 build / 1 sprint all choice (1 round fly / 1 round back / 2 rounds free)

easy 25

5 random sprint 25

50 warm down

3000 yard Workout

Thursday PM Workout

Warm Up
550 Mxed

4x150's on 2:20 100 Pull Breathing 3/5/3/7 by 25 / 25 streamline off wall 1/2 way then choice Kick to wall / 25 butterfly Kick on back

3x150's 50 Drill / 50 finger tip drag / 50 swim

Man Free Set:

300 on 4:00 (left early on 3:50)
200 on 2:40
300 on 4:00 in theory  took extra rest to regroup lane mates.
100 on 1:30
200 on 3:00
300 no interval
easy 50 on about 1:20
next top…
4x100's on 1:20 all fast / all out.  my times 1:07/1:07/1:07/1:06. 

50 warm down

Really good workout even though I only swam the one hour.  Total of 3500 yards for the workout.