The Fastest Shark in the Ocean | Top 10 Sharkdown - Shark Week 2013
Sunday's Swim Report - A Swim League Of Their Own

Easy Breezy Not So Beautiful Swim Workout

Another hot water day called for an easy swim.  I'm actually experiencing really tight leg muscles with my spinning classes so I didn't have much leg  strength to help me today.  Today's workout had me pulling most of it.  Mostly without paddles! 

Warm Up:
Started today's warm up with easy slow 50's.
D-band-pulling-the17thman4x50's on 60 Pulling w/ d-band but w/o paddles.  (200)
1    :45.5     50     1:31
2    :42.6     50     1:25
3    :41.5     50     1:23
4    :40.6     50     1:21
Then 8x25's on 30.  I pulled these and I think with both the d-band and paddles. (200/400)
1    :20.4     25     1:20
2    :19.1     25     1:17
3    :19.1     25     1:17
4    :20.2     25     1:21
5    :19.9     25     1:20
6    :20.5     25     1:22
7    :20.6     25     1:23
8    :20.4     25     1:22
Then a warm up set based on a 30 second interval. (250/650)
1    :22.3     25     1:28
2    :40.3     50     1:21
3    :21.3     25     1:25
4    :39.3     50     1:19
5    :19.1     25     1:17
6    :37.2     50     1:14
7    :18.8     25     1:15
Then a 100 of something.  My Garmin Swim Watch has me swimming breaststroke and I know I didn't swim and it reads a 75.  (100/750)
Then 3x25's off the blocks.  I was killing time.  I was earlier then the rest of the guys so I was killing time to they arrived.  (75/825)
6x50's on 60 Pulling. (300/1125)
1    :39.3     50     1:18
2    :42.2     50     1:25
3    :42.1     50     1:24
4    :41.4     50     1:23
5    :37.1     50     1:14
6    :36.7     50     1:13
Everyone well a small group was warmed up.  We were assigned 3x100's kicking.  After my 2nd 100 I did a 50 of the last one and rested.  (250/1375)
D-band-pulling-feet-the17thman
Main Set:
4x25's on 30
4x50's on 60
4x100's on 2 min
4x50's on 60
4x25's on 30
I did these all free pulling w/ d-band but NO Paddles.  My last 2x25's  I attempted to swim them and kick.  It hurt! (1,000/2,375)
1    :19.3     25     1:16
2    :19.5     25     1:18
3    :19.6     25     1:18
4    :19.8     25     1:19
5    :38.8     50     1:17
6    :36.3     50     1:13
7    :36.2     50     1:12
8    :36.4     50     1:13
9    1:15.1     100     1:15
10    1:13.6     100     1:14
11    1:14.0     100     1:14
12    1:08.8     100     1:09
13    :36.3     50     1:13
14    :35.2     50     1:11
15    :35.7     50     1:11
16    :35.0     50     1:10
17    :18.5     25     1:14
18    :19.0     25     1:16
19    :16.2     25     1:05
20    :16.5     25     1:06

Nothing great but it was a swim.  The good news is that I did feel good even with my dying legs.  I love teaching spinning but some weeks my body doesn't recover as well as other weeks and then I have no legs on the weekend. 

My Progress for Go The Distance 2013
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    13.44 miles (=23,650 yards, =21,626 meters)
Aug    2.43 miles (=4,275 yards, =3,909 meters)
Total    57.80 miles (=101,725 yards, =93,017 meters)

Two swims in the first week and I'm almost at what I swam in March.  This week I'll only get in a few swims and then won't swim again for almost a week.  I have a training session thing on Friday, Saturday and Sunday.  So no swimming and will take Thursday to relax before the weekend.  Next week I'll try to swim whenever I can.  I won't be at IGLA in Seattle but I'll try to swim and keep my spirits up swimming alone.

Note:  In this post I mentioned the d-band and used pictures from the d-band website LINK.  I love my d-band and I'm saying this as someone who purchased it on my own.  It wasn't a gift or a sponsored thing.  For years I was looking for something like this.  As a kid we used small inner tubes around our ankles when pulling.  The d-band works even better since you don't get that extra float.  I recommend all swimmers go out and get the d-band!  Really!

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