An Out Of Muscle Swim Experience Workout

Oy! Today was my first swim in over a week but at least this time I had a good excuse, work.  Last week I was filling in for someone on vacation and I taught 22 spinning classes in 6 days (17 one hour classes and 5 thirty minute classes.)  So no swimming this past week and I took last Sunday off from everything knowing what my week was going to be like.  Since I went to bed knowing I was going to swim I set a few alarms to wake me up.  On Sunday a small group of swim mates swim at around 8:30 so I was thinking I'd swim from 7:30ish to 8:30 on my own so I set the alarms accordingly.   Now as I was going to bed injustice was being served so I stayed up to watch the news a bit longer then I wanted to so waking up this morning was a bit tough.  But I did it and got to the pool before 8am.

Warm Up

Mixed 600.  Think it was 200 swim, 200 pull then 200 pulling with paddles. 

Then 200 Kick followed by broken 200 swim using my freestyle snorkle.  I still have a hard time getting use to using the snorkle.  That is why I just do a 25 and stop to breath and clear my nose then do another 25 and continue like that.  (1000 yard warm up so far)

100 Kick just taking it easy.  (100/1100)

5x100's Pulling w/paddles.  Forgot interval and I was breathing every 3 I think.  Yeah, that sounds about right.  Not too fast.  Just getting comfortable swimming.

1    1:24.1     100     1:24
2    1:25.5     100     1:26
3    1:25.3     100     1:25
4    1:25.1     100     1:25
5    1:24.2     100     1:24

I was starting to think I got to the pool to early and didn't know if I'd be able to hack much more swim time.  (500/1600)

100 IM Drill Work (100/1700)  It was getting to that time when other swimmers should be getting to the pool so I was just killing time.

4x50's Something.  I think I was swimming then but breathing every 4.  I think?  The Garmin Swim Watch says I did freestyle.  (200/1900)

1    :41.5     50     1:22
2    :41.2     50     1:22
3    :41.4     50     1:23
4    :42.3     50     1:25

3x50's Backstroke.  I only did 3 since everyone was ready to start the last part of the warm up. (150/2050)

1    :45.7     50     1:31
2    :45.9     50     1:32
3    :46.0     50     1:32

3x100's Kick (300/2350)

The workout was a somewhat easy workout.  Small crowd of swimmers since there was a Masters Meet in St. Pete's. 

Main Set:  (1050/3,400)

400 Swim pushing laps 4/8/12/16

5x100's 1st 100 - 50 Fast & 50 Easy /  2nd 100 - 50 Easy & 50 Fast / 3rd 100 - Pace / 4th & 5th Fast and Descend. 

3x50's Pace

I was do swim the Pushing or Fast stuff backstroke.

1    5:25.3     400     1:21
1    1:18.4     100     1:18
2    1:19.8     100     1:20
3    1:26.4     100     1:26
4    2:19.9     125     1:39
1    :44.6     50     1:29
2    :39.0     50     1:18
3    :39.0     50     1:18

I messed up and missed the last 100 backstroke with the watch.  I think the deck clock read a 1:12.

Then we cooled down 2x25's and a 50.  (100/3,500)

Not bad for not swimming in a week.  Although towards the end I was feeling that fatigue sensation in my calves and biceps of the muscle floating away from the body.  It's like the muscles are detaching themselves and are just floating and not working.  It's an out of body and muscle experience. 

Month    Total Distance
Jan    6.96 miles (=12,250 yards, =11,201 meters)
Feb    6.25 miles (=11,000 yards, =10,058 meters)
Mar    2.50 miles (=4,400 yards, =4,023 meters)
Apr    7.02 miles (=12,350 yards, =11,293 meters)
May    7.10 miles (=12,500 yards, =11,430 meters)
Jun    12.10 miles (=21,300 yards, =19,477 meters)
Jul    3.72 miles (=6,550 yards, =5,989 meters)
Total    45.65 miles (=80,350 yards, =73,472 meters)

Work this week will calm down to about 13 spin classes.  Only filling in 3 additional classes this week.  That I know of or so far.  But I still may not get much swimming in as the times conflict with lap swim times.  Going to try a few times even if it's just a 30 minute stretch in the pool.  Hey, at least I'm swimming!