Monday Morning Swim Workout

After a short relaxing weekend in Palm Springs it was back to reality and back to the pool this morning.  Since I was up way too late watching a certain networks "live" coverage of the swimming events last night I overslept this morning.  So instead of going to the 6am workout I went to the 7:15am workout.  The only difference in these two workouts is that on Monday the 6am workout is a bit easier.   Usually no fast lane swimmers but me show up so I take it down a notch and relax.  But even today the 7:15 wasn't so tough which is a nice way to ease back into a new week. 

Warmed up about a 300 mixed before heading into a very short 100 warm up kick.  After that we did a series of 400 hundreds yards freestyle.  The first one was 50 Drill / 50 Swim.  Our drills were one arm, finger tip drag, catch up and fist.  The second 400 was pulling.  I used my paddles for only half of the 400.  The third 400 was swim.  I was counting my strokes working on my DPS (distance per stroke).

Main Set:
2 Rounds of:
3x100's on 1:50 STROKE as follows 50 Kick / 50 Drill, 50 Kick / 50 Swim, 50 Drill / 50 Swim (or something close to that)
3x100's on 1:45 Rotating a 50 Fast Stroke.  1st 50, Middle 50, 2nd 50 Fast (the non fast 50 was easy free)
3x100's on 1:45 Descend Stroke.
100 Easy Free on 2:00
The first round I did the stroke butterfly while the second round I did the stroke backstroke.  I was a bit stiff this morning so the fly was not so good.  It wasn't to the third 100 at the end that I felt I was getting into a good swim pattern with timing.

After that we did 4x50's on 50 sprint.  I did them reverse IM order.  Finishing up with fly although I didn't get my time I know it was pretty slow.

As for swimming this week and the next few weeks I'll be cutting back.  LCM regionals were the other week and I don't have any Masters Swim Meets for a bit.  Cutting back will hopefully let my body relax for a bit and not let me get burned out.  By cutting back I'll just drop one day of swimming so I'll be down to 4 days instead of 5.  Tuesday night will be my drop night.  We will see how long that lasts.


Friday Morning Swim

Ahhh...Friday.  The end of another week of swimming and working out.  In a few hours I'll be heading for a relaxing trip to Palm Springs for the weekend.  But before I go I had to put in one more swim. 

Warm up was well let's just say a bit of a goof off for me.  I only swam a 200 before we started a warm up kick set.  After the kick set made up of 100's 75's and 50's it was time for the main set.

Main Set:
2x200's Stroke on 3:10.  I did the first one backstroke and the second one butterfly.
3x150's Free on 2:00 (maybe faster but let's say 2 minutes)
4x100's Free on 1:15
stop and regroup
2x150's IM (no free) on ??
3x100's Free on
4x75's Free on 1:55 Descend
2x100's Stroke on 1:30.  Did first one backstroke and second one butterfly.
3x50's Free on 40
4x25's Stroke.  I did them Butterfly on 30.

Warmed down.  I think that was the workout.  It's all a hazy memory now!


Butterfly In The Morning

After swimming last night it was a quick turnaround before hitting the pool again this morning at 6am.  Once on deck I decided to do the stroke workout instead of my usual Wednesday morning distance free workout.  After about a 300 warm up it was time for the warm up set.  4x75 kick/50 drill / 25 swim. 


4x200's on 3:00 rotating a 50 stroke from front to back.  I rotated a 50 fly in.
rest an minute
1x200 Stroke.  I did this butterfly and did about a 2:36.  Pretty slow.

50 easy

Main Set:
3x25's Stroke on 30 I did these backstroke
1x25 Stroke on 40 I did this backstroke
100 Stroke on 1:40 I did this backstroke
1 easy 50 free on 55
2 fast 50's stroke on 55 I did this backstroke
1 easy 50 free on 55
3x25's Stroke on 30 I did this butterfly
1x25 Stroke on 40 I did this butterfly
100 Stroke on 1:40 I did this butterfly
1 easy 50 free on 55
2 fast 50's stroke on 55 I did this butterfly
1 easy 50 free on 55
3x25's Stroke on 30 I did this backstroke
1x25 Stroke on 40 I did this backstroke
100 Stroke on 1:40 I did this backstroke
1 easy 50 free on 55
2 fast 50's stroke on 55 I did this backstroke
1 easy 50 free on 55
Running out of time we cut back to
3x25's Stroke on 30 I did this butterfly
1x25 Stroke on 40 I did this backstroke
100 Stroke on 1:40 I did this butterfly

1x25's freestyle breathing only twice on a minute
1x25 butterfly no breathing

I then warmed down a 150. 

After yesterdays running / weight lifting / swim workouts I was sore today.  Riding my bike home was more of me just coasting home.  At least I'm done with swimming to Friday morning.



Feeling Good Then Some Pain All In One Workout

Before even hitting the water my plan was only to swim an hour tonight.  I ended up swimming a little more almost finishing the main set before a cramp and some ankle pain stopped me in my tracks.  Well I let the cramp stop me in my tracks.   

Workout began with the usual 10 minutes warm up.  Between being lazy and adjusting my new goggles I swam about a 450 in the warm up period.  After that we did a warm up set.  10x50's on 50. 2 Drill / 3 Swim Descending twice around.  First round I did butterfly and the second round I did backstroke.  Still warming up we went into the kick portion of the work out.  2x50's then a 100 twice round. 

Main Set:
50 Free on (hmm...was it 40 seconds) okay let's say 40 seconds
50 Free on 40
100 Stroke on 1:30 (I did this butterfly)
50 Free on 40
100 Stroke on 1:30 (I did this backstroke)
150 Free on 2:00
50  Free on 40
100 Stroke on 1:30
150 Free on 2:00
200 IM on 3:10
100 Stroke on 1:30
150 Free on 2:00
200 IM on 3:10
150 Free on 2:00
200 IM on 3:10
200....CRAMP!  Did a 25 fly and got out. 

Earlier during one of the 200 IM I felt my ankle get a bit sore during the breaststroke kick.  It seemed to become an annoyance soon after.  When I got out I noticed a faint bruise on my ankle.  Since I ran this morning I think it's my sneakers.  I over pronate inwards and I think my sneakers don't have enough ankle support.  So my ankle is getting undo stress.  I don't know for sure but this ankle issue only started before IGLA and after I got my new sneakers.  Never before. 

Anyways so I got out after warming down a 50.  It's a shame that the cramp came during the last 200 IM as I was feeling really strong tonight.  Then again the Tuesday night workouts have been a good workout for me in the past.  Whatever the case during about 95% of the main set I was on fire.  After a weekend of swimming in a long course meters pool swimming tonight in a short course yard pool was a snap.


Monday Morning Quarterback

Another month another new category.  Welcome to Swim Training 2008: August.  This morning I woke up after snoozing a bit then got on the bike and headed to the pool.  Getting up and motivated to swim was a bit more tough than usual.  It's the post swim meet blues.  The body is still recovering from the meet, you mind is in a different place somewhere between wanting to slack off and wanting to get better and faster right now.  In the last 24 hours or so I've had time to reflect on my swims.  Mostly on the 200 Butterfly.

The 200 Butterfly is an interesting event.  It's only a 200 yet its an endurance event.  It just might be the only 200 that you really need to think it through.  How will you pace yourself?  One thing I know from swimming it this weekend is that I felt flat.  That I wasn't getting enough hip movement and that my ass wasn't coming out of the water like it should have been.  My timing was off and it wasn't to the last 50 that I felt comfortable swimming.  Maybe that is why I came from behind the guy in the next lane and powered by him in the last 50.  Either way I know I need to work on my 200 butterfly.  I have to December when the SCM Regionals take place as my guide to how I'll do at Nationals in 2009.  So I have to May to get my timing right.  Not that I plan on neglecting the 1500/1650.  In fact between now and then I hope to do more meets than ever before. 

As for today let's start with my 100 warm up.  Yeah, I was a bit chatty with another swimmer.  After that our coached warm up was 2x300.  First one 50 Kick / 25 Swim.  Second one 50 Drill / 25 Swim.  The drills were the usual One Arm, Finger Tip Drag, Catch Up and Fist.  Catch up drill is something I really need to work on.  Something about keep my right arm in place and my timing with breathing always places a strain on my shoulder.  To alleviate the strain I keep my hand pretty low in the water in front of me.

Next up was 3x200s on 1:40.  First two were pull and the third one was swim.  I only used paddles for the first one.

Main Free Set:
6x100s on 1:10
12x50's.  1-4 on 55 broken kick/swim.  5-8 on 50 rotating a 25 fast.  So the 1st 50 was the first 25 fast.  The 2nd 50 the middle 25 wast fast.  The 3rd 50 the last 25 was fast.  Finishing up all fast.  9-12 same pattern but on 45.

50 recovery

2x300 Stroke.  1st one 50 Kick / 25 Swim.  2nd one 50 Drill / 25 Swim

Main Stroke Set:
200 Stroke on 3:00 (did this an easy butterfly to check my stroke)
4x1oo's IM on 1:30

After I wared down a 200 distance per stroke freestyle.

When doing the 4x100's IM I was getting my splits for the 25 fly and noticed it was 2 seconds slower than my usual sprint 25 and 1 second faster than what I should have been doing for a 25 fly in a 100.  Something is off.  Don't get me wrong I think my time on Saturday was great but I know it should have been a second faster.  Next year I know I'll need more long course workouts before a long course meet!