the17thman

Warmer Weather, Cooler Pool Makes For A Good Swim

It's Friday!  I have the day off so it's workout day!  I worked till' midnight last night so another night of sleeping four hours before waking up to go swimming.  Actually since I overslept got in almost five hours!  Woah!  Plus I got in a 30 minute nap yesterday before work when I nodded off in front of my computer!  As I said I overslept this morning and woke up at 6:42am.  Swimming starts at 6:50 so by the time I got my stuff together and get to the pool it was 7:00am-ish.  Doh!  So I only got in a 100 yards warmup.

Just in time for the kick set...4x50's kick on 1:05 followed by 2x50's kick/swim (300/400)

6x125's IM on 2:20 (fly/fly/back/breast/free, fly/bakc/back/breast/free and fly/back/breast/breatst/free and repeat) (750/1150)

50 easy (50/1200)

then we did umm...4x50's Fast on 1:30 one of each stroke (200/1400)

then some 50's pull.  I think it was 4 and I forgot the interval (200/1600)

I then warmed down a 200 pull followed by a broken easy 200 (400/2000)

I think 2,000 yards is the workout.  I actually was going to do a free set after but was too lazy.  Once everyone gets out it's hard to motivate myself to swim more.  Although Sunday I will be swimming on my own since I'll be running in the morning so I'll miss the group swim.  I'm using Sunday as my long weekend run since I'll miss the Team In Training run due to the fact I have to work at 7am tomorrow and couldn't get anyone to switch with me.  F'in retards know I run on Saturdays and this is two weeks they have scheaduled me.  A pox on them!  Well besides work being shitty at least I'm swimming and running a little bit.  Really need to ramp up the training.  Disney is less then a month away and will be swimming a SCY meet in Feb.  So look forward to those two events!

Slippery When Iced - Workout

Not swimming for a week really sucks!  Some of it is my own fault but weather and work has also played into my not swimming.  Monday I worked at 7am and Tuesday at 6am.  Then yesterday it was record cold so I wasn't getting out of bed.  Plus the pool 5 minutes away was closed for repairs but it reopened today.  Even though I worked to midnight and only had about 4 hours sleep I was ready to swim today.  Well sorta ready but at least I wanted to swim.  When I got to the pool I undressed on deck down to my suit and ran as fast as I could into the pool.  Yikes!  The air is soooooooooo cold!  Love 40's I'd guess.  But wowser was the pool warm.  I was told the water was 86F which doesn't sound right.  I mean 86 is way too hot and it was too hot but 86F?  Hmmm.  Two other mates were there so I warmed up till they finished so I got in a 250 swim and a 50 pull.  We then did a 200 Kick.  So I got in a 500 for warm up.

Warm Up Set:

4x50's kick/swim on 60(200)

we rested 30 seconds

4x200's Free on 3:10 (800/1000)

6x100's on 1:35 (600/1600/2100)

My two 200's were okay as I was keeping a 1:14ish pace.  Then the 100's I tried to descend but the fourth one I did a 1:07 while the fifth and sixth were about 1:08's.  Not all that great but whatever.  I haven't been swimming so I'm glad that I am doing a 100 at all.  And add in 86F water then it's okay.

Then I did 4x50's drill/swim (200/2300)

we all chatted a bit.  seriously i could feel my hair almost freeze.  then I did a 200 warmdown (200/2500.)  Not a big workout but hey I had a week off.  I'm never going to get back in shape at this rate so I really need to work my ass off!  At least tomorrow I have been warned I have a good set to do.  Hmmm....sleep in?  Nah, I so can't.  Plus next week we'll have 20F morning temps.  Really, is that even possible?  I miss LA weather!  Hopefully next week my work scheadule will allow me to swim more. 

It's December Time, Let's Swim In Ice!

The weather twitter update says it is 61 F but there is no way it's 61 here.  To me it feels like 16 but I'm guessing maybe the 50's.  The dog woke me up so when we went outside it was raining.  Not Los Angeles rain but a cold cold rain.  Brrr...and to think today is a warm morning compared to what is forecast for tomorrow!  The weather folks keep saying morning highs in the 30's.   Luckily UPS is on it's way with my running tights.  I may go out today and buy running gloves.  Or maybe just sleep in and forget running to the temps rise again.  As for this morning getting into the pool was easy but getting out was another story.  Once the clouds started to drift away the temps seemed to plummet.  Brrr...I hate winter.

Warm Up

200 Swim

300 Pull

200 Kick (700)

Then we did 3x100's 25 right arm / 25 left arm / 25 kick / 25 swim.  I think we did 3 or was it 4?  Let's say 3.  (300/1000)

Then it was time for my set of 300's on 4:30.

3x300's on 4:30.  1st one pace of a 1:20 which I was right on, 2nd one pace of 1:15 which again I was right on and the 3rd one faster.  I did my 3rd one with a pace of 1:10.  I felt pretty good even with the temp of the water being a bit warm.  (900/1900)

50 easy (50/1950)

Then we did 4x75's IM on 1:30 (300/2250)

Then just a 50 easy (50/2300.)  So 2300 yards?  Don't think I missed anything.  Still it was a quality workout working on pace.  Oh and after the 75 IM's during that 50 easy I worked on my breaststroke pull.  Maybe the 400 IM dream is going to be reality in 2011.  Sometime this month I'll look at my 2010 goals and make some new ones for 2011.  One thing that will happen in 2011 will be a meet in Feb so I need to get in shape quick!

Rearview Mirror: My November Workouts

Well I didn't run tonight as I had planned.  My plan was to go out about now for a run but it's raining pretty hard out so guess I'm staying put for the night.  Enjoying a Kit Kat as I'm typing this instead. 

Looking back at October and all I can say is that I'm so off my trianing program.  So bad!  First the fact that I only ran 8 times is horrible.  Really am I that unmotivated to run?  Yes.  Grrr...but that is going to change in December.  I have a heavy running month on the way to running the Walt Disney World Marathon.  For the month I ran a total of 49.73 miles.  Down from October and September.  The opposite of the way it should be.  Of course I had just moved to Florida in September and running was my excuse just to get outside of these four walls.  Then in October I started to work.  No matter how unmottivated I am I know that I must run in December. November I ran 8 times for 49.73 miles. 

October I ran 10 times for 62.35 miles

September I ran 16 times for 105.21 miles

August I ran 3 times for 27.23 miles.

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.

On the flip side I am swimming again!  Wahoo!  I started off with a few lap swims on my own till I found a few swim mates one of which is a swim coach.  So a few mornings a week I go over and swim for an hour.  I'm really focuses on my swimming and my speed is coming back.  But I'm not letting intervals and speed get to me yet as I am really working on the basics of my strokes and turns.  Oh and when I say strokes I mean the everything but breaststroke.  That is just a lost cause.  Since I only swim an hour in these workouts my yardage is down from the rest of the year.  But that is okay.  That is something I'll slowly add week by week.  For November I swam 34,375 yards.

Compared to other months...

October I swam 2,700 yards.

September I swam zip, nada, nothing

August I swam 25,000 SCY

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

329,500 SCY's for 2010.

So that was November. I'm a little behind in yardage from 2009 which I swam over 344,000 yards.  Craziness!  Even with almost not swimming for two months!  I am so going to swim so much this month to crush 2009! 

I got some swimming and running to do in November.  Hopefully next month about this time when I'm writting My December Workouts I'll be bragging how well I've done in 2010. Since you've read this far now is the time that I ask you to support my run with Team In Training by clicking HERE and donate.  Thank You!

Last Chance Swim Workout

The last day of another month is here.  I just can't believe that tomorrow will be December 1st!  It feels like just yesterday I was baking my Gingerbread Swimmer Cookies but that was almost one full year ago.  This year I'm going to try and make a Gingerbread Swim Pool!  Stay tuned for that.

This morning I woke up before the alarm did which is a shocker.  I use to wake up every morning before the alarm but that hasn't happened in months.  I guess my body is getting use to my morning swimming and running again.  My plan for today was to do an early morning run but yesterday my plans for today changed so I decided to get in one last swim for November.  I figure I can squeeze in a run later today.  So I got up and met the gang for a quick swim.  Since everyone else is training or tapering for a meet the workout was quick and easy.

Warmed Up

200 Swim

300 Pull

3x100's Kick (800)

Then we did 4x50's.  First two were 25 kick / 25 swim. Second two were swim but pace.  I did these backtroke.  In fact I did the workout mostly backstroke. (200/1000)

3x100's Pace / Descend.  The point was to figure out how you wanted to swim your last 100 and the pace then add 10 seconds for the first one with the second one 5 seconds in between.  I failed at that.  I was like two 17's then a 14 or something like that.  A descend but not the way it was to be swum. (400/1400)

50 easy (50/1450)

2x50's.  First one getting some speed. Second one fast (100/1550)

Then we did 3x25's pull / kick /swim for 3 rounds.  I did them fly/back/free then a 25 easy (250/1700)

1700 yards for today.  Not too bad for a quick unplanned workout.