Perfect Day for an Outside Swim

Perfect day for a swim.  Good thing I slept in as the pool was closed this morning for monthly cleaning and what have you.  I got to the pool for 12pm for the lap swim figured I'd swim an hour before lunch.  I typed up a workout but do to time didn't finish it all.

 

Warm Up

400 Free

Freestyle Set:

3x100's Kick on 2:10 (300)

4x100's Pull w/ Paddles breathing every 4 on 2 (400/700/1100)

3x100's Kick on 2:10 (300/1000/1400)

4x100'sPull w/ Paddles breathing every 4 on 1:45 (400/1400/1800)

The first half I took a bit of extra rest chatting it up with some of the swim regulars. Stayed on intervals but chatted in between kick and pull.

Fly Set:

4x50's Fly kick on back with fins on 60 (200/2000)

4x50's Fly/Free swim on 60 (200/400/2200)

I was going to swim more but it was 1pm and I was hungry.  My fault as I didn't each much for breakfast just two slices of toast with preserves and two cups of coffee.  But 2,200 yards isn't bad.  The water was nice and cool as all the rain yesterday cooled it off.  I've been getting a little more swim time in swimming about a 1,000+ yards three times a week after I work with my clients in aqua therapy.  Since I'm in the pool I stay after while they get dressed then I have time to help them exit the facility with their scooters, wheelchairs or whatever.  

My Progress for Go The Distance 2017

Month	Total Distance
Feb	0.97 miles (=1,700 yards, =1,554 meters)
Mar	4.89 miles (=8,600 yards, =7,864 meters)
Apr	1.99 miles (=3,500 yards, =3,200 meters)
Total	7.84 miles (=13,800 yards, =12,619 meters)

March Was Almost The Month Of The Comeback

I got in the water a few times.  Actually three days a week I have clients that do aquatic exercises so I get to spend some time in the pool and stay a bit longer to get in a quick workout.  So this month I got some swim time in...

My Progress for Go The Distance 2017

Month	Total Distance
Feb	0.97 miles (=1,700 yards, =1,554 meters)
Mar	4.89 miles (=8,600 yards, =7,864 meters)
Total	5.85 miles (=10,300 yards, =9,418 meters)

Gym Swim Blahs

Another day another quick gym swim.  This morning I took Body Pump, had a client in the water for some walking and working out and then stayed right after that for a quick swim.  Very quick.  1,00o yards quick.

Warm Up

300 Swim

200 Kick

10x50's Pull Free on 60 

Being an hour right after Body Pump my arms and shoulders were fried.  So 1,000 yards is enough.  I'll get in a quick post training session swim tomorrow after another client.  At least these clients are getting me in the water so I can stay in after and swim a bit.

My Progress for Go The Distance 2017

Month	Total Distance
Feb	0.97 miles (=1,700 yards, =1,554 meters)
Mar	2.50 miles (=4,400 yards, =4,023 meters)
Total	3.47 miles (=6,100 yards, =5,578 meters)

Yuck, Gym Pool Swim Workout

I had a client doing some aquatherapy today so I decided to stay in the pool and get in a quick swim.  The pool is warm 88F and the chlorine level reminds me when Homer learned he had to treat his swimming pool.  

But alas it's a swim

Warm Up

300 Swim

200 Kick

10x50's Pull Free on 60

Then did 8x50's IM Switches so 1,400 yards total.  Not much but better then nothing.

My Once In 30 Day Swim Workout

Well is consistence is the key I'm right on track of not swimming.  My last swim was exactly 1 month ago on Feb 19th!  So today I had to hit the water.  Mind you I only did 2,000 yards.  I have no excuse not to swim as I have a pool at work.  Mind you it's set at 88F but it's a pool.

I grabbed an old workout given to me by one of the VAST Coaches.

Warm Up

400 Free

8x50's Kick on 60

8x50's Pull on 60 (1,200)

IM Set:

4x50's fly/back, back/breast, breast/free and free/fly on 60 (200)

100 IM on 1:45 (100/300)

2x50's Kick on 60 (100/400)

Rest 30 Seconds

4x50's fly/back, back/breast, breast/free and free/fly on 60 (200/600)

100 IM on 1:45 (100/300/700)

2x50's Kick on 60 (100/400/800/2000)

2,000 is not much but I'm going to use this as my base workout as I'm going to try to get one workout a week at the gym pool.  I'll just give myself more rest or add in more kick to cool down.  But I need to swim again.  I need to reset.  Work is crazy as in hours but not as in busy.  But It's finding the will to get in the pool.  I will admit I don't like gym pools but gotta do it.  Even if I swim at least 30 minutes.  Gotta get in swim shape.  It's my sanity.

My Progress for Go The Distance 2017

Month	Total Distance
Feb	0.97 miles (=1,700 yards, =1,554 meters)
Mar	1.14 miles (=2,000 yards, =1,829 meters)
Total	2.10 miles (=3,700 yards, =3,383 meters)

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Dec	5.74 miles (=10,100 yards, =9,235 meters)
Total	43.24 miles (=76,100 yards, =69,586 meters)

Recovery No Interval Swim Workout

Since the lap pool I swim at is closed for the week I headed down to another lap swim down the road.  Luckily I ran into some of my swim mates and swim a workout with them.  They had just swam at a Senior Games Meet this weekend so it was a recovery workout for them.  I was so good with that.

Warm Up

500 Free

4x100's with Fins Drill/Kick?Kick/Swim Free (400/900)

4x50's Pull Free w/ Paddles (200/1100)

1x200 Easy Back (200/1300)

I guess this was our Main Set. No intervals.  

6x75's Swim/Kick/Swim (450/1750)

5x50's Free (250/2000)

4x75's Drill/Kick/Swim Choice (300/2300) Did some fly.

4 Rounds of 4x25's alt easy / fast (400/2700)  I did the first round free and the other rounds easy free then fast fly.  

Then warmed down an easy 100 for 2,800 yard workout.  

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Dec	5.74 miles (=10,100 yards, =9,235 meters)
Total	43.24 miles (=76,100 yards, =69,586 meters)

Have an early meeting tomorrow so no swimming in the morning.  After that the week is up in the air.  

I Believe I Can Butterfly Swim Set

I Believe I Can Fly Workout

Warm Up:
300 Free
300 Pull
300 Kick (900)

Main Set:
50 Fly on 60 (50)
100 Free on 1:45 (150)
2x50's Fly on 60 (250)
100 Free on 1:45 (350)
3x50's Fly on 60 (500)
100 Free on 1:45 (600)
4x50's Fly on 60 (800)
100 Free on 1:45 (900)
3x50's Fly on 60 (1050)
100 Free on 1:45 (1150)
2x50's Fly on 60 (1250)
100 Free on 1:45 (1350)
50 Fly on 60 (1400/2300)

The fly was meant to swim at endurance pace whatever that may be.  While the free was recovery but not too slow.  I wish I had my Garmin Swim to see my splits but whatever.  Hopefully by the new year I'll have a new watch to get my splits.  

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Dec	4.15 miles (=7,300 yards, =6,675 meters)
Total	41.65 miles (=73,300 yards, =67,026 meters)

I don't know what I was thinking when I wrote the workout last night but I did change the free on 1:30 to 1:45.  I don't think I could have finished the set swimming alone at that interval.  Luckily the heater or one of the heaters seemed to be off this morning which made the water nice and cool.  The heater has been on the fritz and that is why the pool will be closed for at least a  week.  I plan on hitting another pool tomorrow morning.  Tuesday I got a training meeting in Orlando so no swimming.  The rest of the week is up in the air.  With two weeks to the Rowdy Gaines Masters Meet I still don't know if I'm swimming but will train for it just in case.

Quick Sat Lap Swim

I put together a quick morning swim workout.  I gotta admit lap swimming is boring and I keep changing the workout once I hit the water.  But at least I'm swimming.

Warm Up:

300 Swim

Kick Set:

4x100's on 2 minutes one of each stroke

IM Set:

2 Rounds of

4x50's IM Switches on 60

2x100's IM on 1:45

2x50's easy kick on 60 (500/1000/1700)

Pull Set:

5x100's on 1:30 Free pulling (500/2200)

This wasn't the workout that I wrote down but it's the one I did.  

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Dec	2.84 miles (=5,000 yards, =4,572 meters)
Total	40.34 miles (=71,000 yards, =64,922 meters)

Hey two swims in the first week of December and I'm ahead of a few months already.  With the closest pool being closed starting on Monday and my new job starting I really don't know what the month will be for swimming.  I am signed up for the R0wdy Gaines Meet in two weeks but I doubt I'll be able to go.  But we shall see.  I plan on doing a bunch of garbage yardage tomorrow to get my yardage up there.  Need to research a longer workout that won't bore me to tears.  

First Swim of the First Week of the Last Month of the Year.

It's December.  I got my first ssim in for the month this morning.  It wasn't much but it was a swim.

Warm Up:

400 Swim

400 Kick

Pull Set:

8x100's on 1:30 (800/1600)

IM Set:

4 Rounds of 4x50's IM Switches on 60 Fly/Back, Back/Breast, Breast/Free and Free/Fly (800/2400)

Fly Set:

4x50's Fly on 60 (200)

rest

4x50's Flyon 60 (200)

2,800 yards?   I'm putting the ? mark do to the fact I can't remember if I did all 4 rounds of IM Switches.  I was debating stopping after the 3rd round.  It's all a blur.  Let's just say 2,800 yards.  The last 4x50's Fly felt like 2,800 yards.  

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Dec	1.59 miles (=2,800 yards, =2,560 meters)
Total	39.09 miles (=68,800 yards, =62,911 meters)

I'm going to try to swim Saturday and Sunday as the pool will close on Monday for two weeks.  Don't know when I start a new job which falls in the two weeks so swimming may happen but when and where is up in the air.

A Little Swim from A Few Days Ago

Didn't post this before I left on Sunday...

SUNDAY SWIM

Warm Up

300 Swim

300 Kick

300 Pull

First Set:

9x100's with Kick Recovery

1-3 Free on 1:30

2x50's Kick on 60

30 Seconds Rest (400)

4-6 Back on 1:45

2x50's Kick on 60

30 Seconds Rest (400/800)

7-9 IM on 1:45

2x50's Kick on 60

30 Seconds Rest (400/1200/2100)

IM Set:

4x50's Fly on 60 (200/2300)

My Progress for Go The Distance 2016

Month	Total Distance
Jan	0.99 miles (=1,750 yards, =1,600 meters)
Mar	2.73 miles (=4,800 yards, =4,389 meters)
Aug	5.20 miles (=9,150 yards, =8,367 meters)
Sep	8.38 miles (=14,750 yards, =13,487 meters)
Oct	8.38 miles (=14,750 yards, =13,487 meters)
Nov	11.82 miles (=20,800 yards, =19,020 meters)
Total	37.50 miles (=66,000 yards, =60,350 meters)

And now on to a new month...