Super Tuesday

Well not so Super but I did hit the gym for weight training and swam a bit afterwards.  I went to the gym later in the day and it was so hot inside that I sorta rushed my usual circuit routine and skipped any warm up cardio and a few weight stations.  I think it was my quickest workout in ages. 

After that I had a protein shake and a turkey sandwhich and then got to the pool at 7pm.  I biked to the pool which was a pain during rush hour.  Some days riding a bike in WeHo is a challenge.  Double parking in the bike lane makes me dot into rush hour traffic. 

The swim workout was easy but being so close to doing weights it was a bit of a challenge for me and the fact that I was having some neck and shoulder pain.  Too much time in front of my computer is too blame for that. 

Warm Up

400 Swim (400)

4x50's Kick (200/600)

4x100's (50 Drill / 50 Swim) One Arm, Fist, Finger Tip Drag, FAST Fist. (400/1000)

400 Pull (400/1400)

4x50's Kick (200/1600)

Notice a theme yet....

Main Set:

2x200's Free on 2:35 (400)

400 IM (200 IM kick / 200 IM drill) (400/800) rest and regroup

4x100's Free on 1:20 (400/1200)

400 IM (50 Drill / 50 Swim) (400/1600/3200)

And that was it.  I plan on swimming one workout tomorrow in the morning and may hit a lap swim with a future swim mate.  Doing my best to get people to swim! 

Friday Night Easy Easy Workout

After killing myself earlier this week I took Thursday off from swimming and then hit the easiest workout to go to today.  Of course with the holiday weekend I may not get much swimming in.  But I do plan a 8 mile run tomorrow morning.  Then hit the gym for weights on Sunday. 

I did a 500 for warm up before we started our warm up set.

Warm Up Set:

2x100's Kick on 2:05 (200)

3x50's Drill on 55 (150/350)

2x100's Kick on 2:00 (200/550)

3x50's Swim on 50 (150/700/1200)

I mixed it up doing stroke IM order.  

Then we started the main set.  Which was pretty easy

5x50's Free on 45 (250)

4x25's Fly on 25 (100/350)

5x50's Free on 45 (250/600)

4x25's Back on 25 (100/700)

4x50's Free on 40 (200/900)

4x25's Breast on 30 (100/1000)

2x50's Free on 35 (100/1100/2300)

Then came the fun stuff.  We did a two rounds of a relay.  One fifty free the other choice of butter or breast.  It was fun.  Nice way to end a Friday night workout. 

Blech! Over Doing It A Bit!

I woke up this morning about a full minute before my alarm went off.  Right off the bat my first thought was to turn off my alarm and sleep in.  I should have listened to my inner voice.  Instead I got up and slowly got my act together and headed to the pool.  On my way to the pool if I hadn't been paying attention to the road I would have been dead.  A car driven by someone who was most likely high as a kite came way too close for comfort as they were cutting through the iHop parking lot.  Once that was over I took my time riding my bike to the pool.

Once at the pool I took my time getting in the water and starting my warm up.  Once warm up was done I felt okay in the water till the end when I thought I was going to puke.  I stopped and didn't finish the main set.  I'd rather not puke!

Warm Up

400 Swim

300 Pull (700)

6x75's on 1:15 these were mixed drills and kicking. (450/1150)

50 easy (50/1200)

then we did another warm up set.  oh crap.  it's all a blur!

Main Set (All Free):

4x100's on 1:15 (400)

200 FAST on 3:00 (200/600)

3x100's on 1:15 (300/900)

200 FAST on 3:00 (200/1100)

2x100's on 1:15 (200/1300)

200 FAST on 3:00 (200/1500)

1x100 on 1:15 (100/1600)

...well this is where I thought I was going to puke and just did a 100 instead of a 200 FAST.  Enough is enough.  I don't need to push myself that hard.  I could have finished and maybe not throw up but I was already psyching myself out during the last 100 on 1:15.  But for the FAST 200's that I did swim I did them all on 2:12.  I think if i had a little more rest on those 100's I could have finished the set.  I know I've done this set before but I think the 100's were on 1:20.  I could be wrong and I am too lazy to go back and look at months of workouts.  (100/1700/2900 well plus whatever warm up set I can't remember)

MTD Yardage:  6,100

YTD Yardage:  46,875
YTD LCM 5,000

Tuesday Night Fire Condition Swimming

After running this morning I did take a trip to the gym for some weight training.  Then I got on the bike and headed to swim practice at 7pm.  It was the same coach as Monday morning and we did the same workout.  Doh!  Since I did a double yesterday I've now done almost the same workout three times in two days.  I'll be doing it in my sleep! 

400 Swim

3x100's 50 Drill / 50 Swim (One Arm, Swordfish Drag, Fist) (400/700)

400 Pull (400/1100)

4x200's taking 15 seconds rest in between / rotating a 50 back from the beginning to the end (50back/150free, 50 free/50back/100free, 100 free/50back/50free, 150free/50back) (800/1900)

50 easy (50/1950)

Then we did 4x25's back drills.  1 with a penny on the forehead, 1 left arm, 1 right arm, 1 1/2 right / 1/2 left (100/2050)

4x100's 15 seconds rest / rotating a 25 free from beginning to end (same pattern as the 200's but more back this time) (400/2450)

3x50's Kick Freestyle (150/2600)

Two Rounds:
100 Free
4x25's Free
50 Back
2x25's Back
Trying to maintain and underwater streamline to the 1/2 way mark. (600/3200)

I might be missing something.  It seems pretty low in the yardage total.  

MTD Yardage:  3,200

YTD Yardage:  43,975
YTD LCM 5,000