Thursday Night Pink Disco Night

Since I got my new Splish suits yesterday I've been itching to go swimming.  So I packed my pink shimmer suit LINK and headed to the pool.  People seemed really to MB-PSHM_large like my new suit.   Asking me if I was going to a disco, was that my circuit party suit and what have you.  I can only imagine what it looked like as darkness hit and the pool lights shimmered off the suit. 

I got into the fast lane by the wall and warmed up.  I started off with a 200 pull followed by a 100 Kick/Drill.  That basically meant I kicked for about 6 kicks on my side then did a stroke to the other side.  Then I did a 100 catch up drill.  Another 100 Pull freestyle.  And a 100 backstroke.  I think I'm missing a 100 in there.  By the end of warmup one fast lane had 5 people and the wall lane which I was in was about to have 4 people.  But in the two medium lanes they only had 2 people in each lane.  So I moved over to the medium lanes.  People asked me why I was in the medium lanes and I told them that I wasn't swimming in the wall lane with 4 people when this lane has only 2 people.  Which was sorta not fair as some people in the fast lane should probally be in the medium lane but whatever.  I was happy to have lots of rest.  And I was out of the lane that had two people that annoy me in workout.   Well for a little bit anyways.  I did feel bad later on during the main set for the medium lane swimmers as I lapped them in the 400.  Warm up was a total of 600 although I thought I did a 700,  Whatever.  600 it is.

Warm Up Set:
100 Free on 1:30
3x50's on 60 Stroke
Round One the last 50 was fast
Round Two the last 2 50's were fast
Round Three all the 50's were fast (750/1350)

Next Warm Up Set:
4x100's (50 kick / 25 Drill / 25 Swim) 1 of each stroke.  10 secs. rest (400/1750)

Main Set:
400 Free
100 IM on 1:50
300 Free
200 IM on 3:50
200 Free on 3:00
300 IM (don't remember the interval but I did it on 4:09)
100 Free
400 IM
I almost moved over back to the fast lane.  As one of the fast lane swimmers moved down to the medium lane with me.  The guy is nice and all but he is one of those people who can't swim distance free or any stroke besides free.  He swims freestyle in the butterfly parts and what not.  Which normally just bugs the shit of out me.  Luckily by the 300 IM I had my own lane and he had his own lane.  I swam the 300 IM while he kicked a 200.  I had my own lane so I was happy.  I think in the 300 Free he only did like a 200 of it which was no biggie except he left on my fee at the 250 mark.  Ugh!  I hate that.  But I still wasn't in the fast lane with the guy who pulls freestyle for 90% of the workout with paddles the size of a VW  Bug.  I don't think people should use paddles in the wall lane.  But that is just me.  As for the intervals I don't remember them all.  But I was getting so much rest as it was the medium lane.  I sorta like getting over a minute rest on just about everything.  (2000/3750)

I was dying but I did a 50 warmdown.  Lifting earlier today was paying me a heavy toll.  So the workout was an even 4,000 yards.  I plan on swimming tomorrow but maybe not in the morning.  Maybe I'll just do a lap swim later in the day.  Give the body time to recover.  Don't think I'll be ready for a 6am swim.

MTD Yardage:  8,000

YTD Yardage: 282,575
YTD LCM 2,000

Middle Distance Free Workout

Ahh...Wednesday morning workouts.  I can't remember the last time I swam on a Wednesday morning.  I think it was a taper workout the week of USMS Nationals.  I love Wednesday morning workouts!  It's one of the few workouts that you can swim middle distance freestyle.  It gives me the chance to work on my pacing for my middle and distance swim events.  Or if I want I can pick the stroke lane and work on either butterfly or backstroke.  Since I haven't swam any distance freestyle since Nationals I jumped into the free lane.  And since as usual more people go into the shorter non-distance stroke lanes we only had two freestyle lanes and we each only had 2 swimmers. 

Warmed Up
100 Free swim
200 Free pull
100 Back swim
150 kick (550)
This wasn't the given warm up but it's what I did. Well at least what I think I did.

500 Pull (200 breath control breathing by 50 every 3/5/any/7 then descend each 100 in the last 300) (500/1050)

Main Set:
1x500 i think it was on 7 mins.  Had plenty of rest.  Maybe a bit too much.  I lapped my lane mate at the last 50. (500)
2x400 I think these were on 5:45.  Descend.  I think 5;45 was the interval. I just know I had lot's of rest.  I caught up to my lane mate each time also.  He didn't have as much rest as me.  My first 400 my 200 splits were 2:28 then a 2:22.  While my second 400 I split 2:30 and a 2:18.  Not all that fast but not bad either. (800/1300)
3x300's  The last 25 of each 100 was fast. (900/2200)
3x200's on 3 minutes.  So much rest!  Descend each 200.  It was 4x200's but we ran out of time.  Well at least the coach said we didn't have the time.  I think we could have.  But that is another story.  I stretched out the first one coming in at about 2:36.  The second was still streched out at about a 2:29.  Then I finished up with a 2:16.  I've gone much faster in a 200 during workout but I just didn't have it today.  Plus I had no one to pace off of or push me.  (600/2800/3850)

I then just did a 50 easy.  I should have warmed down more but everyone was getting out of the water.  And since no 7:15 workout people were warming up I just got out.  Making today's workout 4,000 short course yards.  The last four workouts really have been great at getting me back on track in the water.  I need to stay on track and push myself a bit over the summer.  Since this workout was the first time I thought about pacing in some time I had difficulty judging my swims.  Normally I can nail the same pace for every 100 in a set.  Today it was all over the place.  Each 100 that I looked at the clock really was a shock.  Figure a few more Wednesday freestyle workouts and I'll be able to judge my pacing again. 

MTD Yardage:  4,000

YTD Yardage: 278,575
YTD LCM 2,000

June Gloom Morning

It's normal for June to have a heavy marine layer over the city which we call June Gloom.  But this week we will be having a very heavy layer of this marine layer.  So much so that it's misting outside and we will actually have a rare chance of rain later this week.  Just in time for Wednesday morning swim.  Ugh!  Mind you I've swam in the rain in the past but it's just hard to get up and head to the pool when it's so blah outside.  So swimming today was important just in case I sleep in on Wednesday. 

Warmed Up
200 Swim
300 Kick (I was trying to squeeze in a 400 reverse IM kick) (500)

Kick Set:
2x25's on 45
1x50 on 60
This was freestyle without a board (200/700)

3x150's 10 secs rest 50 Drill / 100 DPS (distance per stroke) the drills were one arm, 3 strokes and finger tip drag. (450/1150)

Free Set:
400 Pull
4x100's Descend on 1:25
100 Pull
2x100's Descend on 1:30
Yes these intervals were way too easy for me.  I was okay with it.  It was either swim on a slower interval with others or swim by myself.  (1100/2150)

50 easy (50/2200)

Stroke - I did backstroke for the rest of the workout

50 Kick / 50 Drill (100/2300)

2x100's on 1:45
4x50's on 60
8x25's on 35 (600/2900)

50 easy (2950)

2x25's One underwater no breathing / One swimming no breathing (3000)

MTD Yardage:  3,000

YTD Yardage: 274,575
YTD LCM 2,000