Arena Pure & Pure Mirror Racing Goggles
Saturday's Swim Report - Out Of The Pool Yet Still Swimming Towards Rio

The Barely Swimming Swim Workout

In case I needed a reminder of how out of swim shape I am I got a slap in the face of reality this morning in the lap swim.  One of the fast guys should up to swim at the morning lap swim so "coach" put us together in a lane and had me swim the workout with him.  Oy!  Even on a good in shape day it's a challenge to swim with him never mind when I haven't been in the water in almost a week.  Oy! 

Warm UP:
500 loosen
4x100's 25 Pull / 50 Kick / 25 swim w/fins on 1:45 (400/900)

Set #1:
3x300's Swim Neg Split and Descend on 4:20
1    4:00.6     300     1:20
1    3:53.9     300     1:18
2    3:48.8     300     1:16

At least I descended them so I guess it was negative split.  I didn't use fins for these even though we could.  I don't kick so why bother? (900/1800)

3x100's Kick for time, HA!  (300/2100)

Set #2:
4x150's Pulling (w/o paddles) on 2:30 breathing every 5/4/3 by 50. 
1    2:08.8     150     1:26
2    1:17.1     100     1:17
3    1:56.7     150     1:18
4    1:59.8     150     1:20

I was dying after the 1st one and since my goggle strap broke I took a 50 off the 2nd one to regather myself and put on paddles.  No way I was going to finish this without paddles!  (550/2650)

Finishing up
8x50's Alternate Drill then Sprint.  I did the first two fly, second two back, then one breast drill and one fly fast then one free easy and one fly fast.  We had to change the interval to finish the set before getting kicked out for aquafit. 
1    :44.8     50     1:29
2    :32.6     50     1:05
3    :50.2     50     1:40
4    :36.2     50     :57
5    :51.1     50     1:42
6    :32.5     50     1:05
7    :38.9     50     1:18
8    :31.9     50     1:04

A total of 3,050 yards.  A tough swim for someone who rarely swims anymore.   Need to do more workouts with the faster swimmers but that doesn't happen much.

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    1.73 miles (=3,050 yards, =2,789 meters)
Total    43.66 miles (=76,850 yards, =70,272 meters)

Hopefully I'll get a swim in on Sunday, maybe.  Then I won't swim to next Sunday.  I'm busy teaching my spin classes and filling in for another instructor next week so swimming will be not happening.  But no more working on Sunday's so starting next weekend I can really put in a longer swim at least once a week. 


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