What Would Make A Swimmer Happy Workout.

Actually I guess it wasn't happy but the question that was asked of me was "What would make Florida better for you?"  I kept thinking about that while swimming today since I really had a hard time Exact_notgetting myself motivated to swim.  The first 30 minutes of swimming was lot's of stopping and going.  I haven't swam in a week and my body was feeling it.  It felt great in that I could feel my muscles stretching as I swam.

The Never Ending Warm Up:
2x100 Swim
2x100 Pull no paddles.
4x25's.  I messed up the Garmin Swim so it recorded 1x25 but at 3:33.  I forgot what I did here.  I think just pulling. (500)

1st Swim Set:
3x75's 50 Free/25 Stroke (IM Order) on 1:15  (225)
3x50's 25 Free/25 Stroke (IM Order) on 60 (150/375)
3x25's IM Order on 30 (75/450/950)
1    :59.4     75     1:19
2    1:05.0     75     1:27
3    1:07.4     75     1:30
4    :39.7     50     1:20
5    :44.2     50     1:28
6    :45.6     50     1:31
7    :17.7     25     1:11
8    :22.0     25     1:28
9    :24.9     25     1:40

2nd Swim Set:
2x100's on something swimming something.  Was it pull? (200/1150)
1    1:23.5     100     1:23
2    1:23.2     100     1:23

200 Kick (200/1350)
A 50?  I guess so.  (50/1400)  I do think I swam more then that.  I think I messed up the watch and it was a 200 of something.  Oh well. 
8x25's on 30.  I think I did some stroke but don't really remember.  (200/1600)
1    :18.9     25     1:15
2    :23.9     25     1:36
3    :24.5     25     1:38
4    :20.9     25     1:24
5    :17.8     25     1:11
6    :24.2     25     1:37
7    :25.4     25     1:41
8    :21.2     25     1:25

1,000 Pulling w/Paddles.  I was trying to see if I could find a pace and stick with it while negative splitting the 1,000.  At the 500 yard mark I paused my watch in an open turn to get the split. (1,000/2700)
1    7:02.8     500     1:25
2    6:32.2     500     1:18 1000
 At this point my swim mates arrived and finished warm up.  Joined in the 300 kick.  (300/3000)

The Real Main Set:
5 Rounds
50 Free Drill
50 Free Build
100 Swim.  Descending in each round.  (1,000/4,000)
1    :43.4     50     1:26
2    :38.8     50     1:17
3    1:14.6     100     1:15
4    :41.4     50     1:23
5    :37.7     50     1:15
6    1:10.7     100     1:11
7    :39.3     50     1:19
8    :36.7     50     1:13
9    1:16.0     100     1:16  (I f'ed up with the watch.  I hit the wrong button and had to hit six other buttons to get to the screen to pause my swim)
10    :40.4     50     1:21
11    :37.7     50     1:16
12    1:06.8     100     1:07
13    :42.2     50     1:24
14    :37.9     50     1:16
15    1:06.0     75     1:28  (That was a 100 not a 75)

Not too bad considering I haven't swam in a week.  Oy!

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    8.96 miles (=15,775 yards, =14,425 meters)
Total    64.33 miles (=113,225 yards, =103,533 meters)

I really need to step it up this week.  I won't hit June or July numbers but I want to break 10 miles for the month.  But weather and work may not let that happen.  Oh well.  And I don't have an answer to "What Would Make A Swimmer Happy" or "What would make Florida better for you?" I just know I'm at peace when swimming even when I know I'm not at my best.


40 More Miles To Swim!

Delay, delay and delay some more.  That was my morning mode of operation as I tried to get myself into swim gear.  Now I didn't set an alarm last night figuring if I was meant to swim I'd just wake up.  And I did a bit before 7am.  So I slowly got out of bed thinking I could leave around 7:30.  The lap swim opens at 7am and by 7:30am it's usually pretty empty as the 30 minuter's are done.  But then I thought I needed a workout so I went to my computer and looked at old workouts.  A bit of more delay tactic.  Then printed one up and got myself in my swim suit.  Then once at the pool I took my time getting the clock out and getting myself together.  I started swimming at 8:10am.

Here is the Main Set I printed up





Main Set takes about 30 minutes






150 2x75 - 50 free/25 fly 110/115/120
100 2x50 - 25 back/25 free 45/50/55
100 4x25 breast 30/35/40
100 100 IM 130/145/200
100 100 free 130/140/200



150 2x75 - 50 free/25 back 110/115/120
100 2x50 - 25 breast/25 free 50/55/100
100 4x25 fly 25/30/35
100 100 IM 130/145/200
100 100 free 130/140/200



150 2x75 - 50 free/25 breast 115/120/125
100 2x50 - 25 fly/25 free 45/50/55
100 4x25 back 25/30/35
100 100 IM 130/145/200
100 100 free 130/140/200



2750


And here is the workout I swam:

Warm Up:
easy 300 free (300)
4x75's Pulling w/o Paddles on 1:15 breathing every 4 (300/600)
1    1:05.2     75     1:27
2    1:07.1     75     1:29
3    1:07.2     75     1:30
4    1:07.1     75     1:29
4x100's Pulling w/ Paddles on 1:45 (400/1000)
1    1:26.2     100     1:26
2    1:25.0     100     1:25
3    1:25.3     100     1:25
4    1:23.6     100     1:24

Main 1st Set:
2x75's 50 Free/25 Fly on 1:15 (150)
2x50's 25 Back/25 Free on 50 (100/250)
4x25's Breast on 25 (100/350)
100 IM on 1:45 (100/450)
100 Free No Interval (100/550) (took a pee break)
Now people started to arrive at the pool.  I didn't think any of the usual crowd was going to swim today.  But I did one more round of this set…
2x75's 50 Free / 25 Back on 1:15 (150/700)
2x50's 25 Breast / 25 Free on 55 (100/800)
4x25's Fly on 30 (100/900)
100 IM on 1:45 (100/1000)
100 Free on No Interval. (100/1100)
Stopped to continue swimming with my swim mates. (1200/2100)

1    :58.8     75     1:18
2    1:00.3     75     1:20
3    :43.9     50     1:28
4    :42.9     50     1:26
5    :24.9     25     1:39
6    :24.7     25     1:39
7    :25.6     25     1:43
8    :24.9     25     1:39
9    1:30.3     100     1:30
10    1:21.6     100     1:22
11    1:04.1     75     1:26
12    1:02.2     75     1:23
13    :45.4     50     1:31
14    :45.9     50     1:32
15    :17.4     25     1:09
16    :17.0     25     1:08
17    :16.9     25     1:07
18    :17.4     25     1:09
19    1:28.8     100     1:29
20    1:21.9     100     1:22

Warm Up-Ish Set:

6x50's 4 Kick / 2 Drill (300/2400)

Main 2nd Set:

4x25's Free breathing every 5 30  (100)
4x50's Breathing 5/3 vy 25 60 (200/300)
2x75's Drill/Kick/Build (150/450)
4x100's IM (400/850)
2x75's I forget.  Umm..something (150/1000)
4x50's Descend Free (200/1200)
4x25's Any, did FLY. (100/1300/3700)
1    :17.5     25     1:08
2    :18.6     25     1:15
3    :18.1     25     1:12
4    :18.5     25     1:14
5    :36.8     50     1:14
6    :36.3     50     1:13
7    :36.1     50     1:12
8    :35.8     50     1:12
9    1:02.7     50     1:33
10    1:03.9     50     2:08
11    1:27.7     75     1:57
12    1:28.3     100     1:28
13    1:29.5     100     1:30
14    1:30.1     100     1:30
15    1:02.7     75     1:24
16    1:02.7     75     1:24
17    :38.9     50     1:18
18    :35.4     50     1:11
19    :33.4     50     1:07
20    :31.4     50     1:03
21    :16.8     25     1:07
22    :16.9     25     1:07
23    :17.0     25     1:08
24    :16.3     25     1:05

Not bad a 3,700 yard workout.  After all the delay and not feeling like swimming I did feel good once I got going.  Not the best of times but I've swam slower.  I had thought of swimming that last round from the earlier workout but decided I should call it a day. 

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    6.69 miles (=11,775 yards, =10,767 meters)
Total    62.06 miles (=109,225 yards, =99,875 meters)

Ugh.  I got two weeks to double my yardage if I want to keep rolling up every month.  It's hard to be motivated to go swim on my own.  Oh well.  One thing I know is that I got to break 100 miles for the year. 


Another Itty Bitty Swim Workout

Oy!  I overslept this morning and for a minute or two debating on swimming or not.  But I quickly grabbed my stuff and headed to the pool.  Luckily the pool didn't open early like usual so I only missed the warm up section and did my warm up during the kick portion.

Mixed 300.  I put on fins and alternated 50 free and 50 back swim.

4x50's on 60 25 Drill/25 Swim

Main (Only) Set:

8x100's on 1:40

I had to swim at least a 25 of another stroke besides free.  My first two I did the last 25 fly, then the next four the last 25 back and the last two I went back to swimming the last 25 fly.  When I started out to swim I was going to do 2xfly, 2xback, 2xbreast and then 2x100 IM's.  But once swimming the heat of the water was too much.  Also in my rush I didn't drink much water before workout and forgot to bring anything to drink.  So 90F water and no liquid was not a good combination.  So no IM or breast!

1    1:19.3     100     1:19
2    1:18.3     100     1:18
3    1:23.4     100     1:23
4    1:22.7     100     1:23
5    1:21.2     100     1:21
6    1:19.3     100     1:19
7    1:16.6     100     1:17
8    1:13.2     100     1:13

So 1,300 yard easy workout.  I most likely will not swim to the weekend.  I want to do weight training tomorrow after my morning spin classes.  Figure I'll teach at my 5:45 and 7am classes eat something then take Power at 9:30.  I'm subbing two Power classes next week so I need to do some weights.  That and practice Cyntergy to finish my certification.  Going to be busy the next few weeks.

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    4.59 miles (=8,075 yards, =7,384 meters)
Total    59.96 miles (=105,525 yards, =96,492 meters)


91F Swim Workout

It really wasn't a swim workout.  I went to the pool, jumped in the water and just barely moved.  I spent more time chatting then I did swimming.  It was that hot!  So I did some 25's and 50's.  I also 91swimonly had around 30 minutes to swim.

Just did a few laps swiming for a 400 yard warm up.  Some swimming and some pulling with lots of stops to talk.

That 75 yard was a 100 IM.  I was going to swim more but then I started chatting again.

Then 100 kick using the swim snorkel.  I just can't get use to that thing.

10x50's pulling on 60. 

That was it.  1,100 yard swimming.  Not a 1,100 workout just 1,100 swimming.  I'll try and wake up early to go swimming at 7am since I don't work in the morning.  But we shall see.


The Itty Bitty Slow Swim Workout

First swim in a week.  That's right a full week.  Not that I haven't been working out because I have been.  Boy have I been working out.  I guess I've been busy with spinning at work I never got around to swimming last week.  But I'm back, sort of.

ToohotswimThe Itty Bitty Slow Swim Workout -

100 swimming easy

100 pulling w/o paddles easy

Oy!  The water was so warm.  We haven't had any big long rain showers to cool the water at all.  Since the pool has no chillers it's way up in the 80's if not 90's.  Noon time swimming is so not good right now.   

20x25's Pulling w/ paddles on 30

1    :20.4     25     1:20
2    :20.0     25     1:20
3    :19.7     25     1:19
4    :19.9     25     1:20
5    :19.3     25     1:17
6    :19.5     25     1:18
7    :18.8     25     1:15
8    :18.7     25     1:15
9    :18.5     25     1:14
10    :18.8     25     1:15
11    :18.6     25     1:15
12    :19.2     25     1:17
13    :16.9     25     1:08
14    :17.7     25     1:11
15    :17.6     25     1:10
16    :17.9     25     1:11
17    :17.2     25     1:08
18    :17.7     25     1:11
19    :18.6     25     1:15
20    :17.4     25     1:09

Nothing great.  I did 25's cuz' it was just too damn hot!

2x100's Kick on 2 minutes

4x50's Backstroke Pulling w/o paddles on 60

1    :48.4     50     1:36
2    :46.8     50     1:34
3    :47.0     50     1:34
4    :47.8     50     1:36

6x50's Freestyle Pulling w/ paddles on 60

1    :36.4     50     1:12
2    :35.2     50     1:11
3    :34.2     50     1:08
4    :33.9     50     1:08
5    :32.1     50     1:04
6    :33.1     50     1:06

And with that I called it quits at 1,400 yards.  I plan on swimming another short workout tomrrow in between work.  Since the water will still be hot I'll find some easy short distance sets to swim.  I need to really get swimming more often. 

MY GTD:

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    3.22 miles (=5,675 yards, =5,189 meters)
Total    58.59 miles (=103,125 yards, =94,298 meters)

Looking at those numbers I really gotta get in gear this month!  Hello long swim Sunday!


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!


When The Get Up And Go Stays Home Swim Workout.

Swimming this morning was exactly what my body needed.  After a week of teaching spinning my legs and hips were screaming for some down time.  Swimming actually gave them a break.  I wish I could have pulled the whole swim workout but alas I swam it.  Just took it easy.  Which was easy since the water was very warm.  Was never able to get my "get up and go" going.

Warm Up:
Mixed 500 Swimming and Pulling.
Then 200 Kick.

Main Set:
3x175's on 3 Minutes
3x125's on 2:10
3x75's on 1:30
3x25's on 30
In the 175's I was to swim a 75 of stroke, in the 125's a 50 of stroke, in the 75's a 25 stroke and then the 25's were stroke.  I did it all backstroke.
1    2:33.2     175     1:27
2    2:34.8     175     1:29
3    2:32.6     175     1:27
4    1:50.3     125     1:28
5    1:45.9     125     1:25
6    1:48.1     125     1:27
7    1:02.5     75     1:23
8    1:00.7     75     1:21
9    1:05.0     75     1:27
10    :24.0     25     1:36
11    :24.2     25     1:37
12    :25.2     25     1:41
My swimming was all over the place.  I was swimming in between some bigger guys so at times it was swimming in open water.  Choppy waves!  Oy!  At least I got in a swim.  Slow or not it's better then not swimming.  (1200/1900)

So 1,900 yard swim in.  First swim of the month.
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    1.08 miles (=1,900 yards, =1,737 meters)
Total    56.45 miles (=99,350 yards, =90,846 meters)


One More Swim Workout For July and I'm Done!

Another day and another swim going for four in a row.  This week is a rare week in that I pulled back not only to my normal teaching schedule I gave up a shift of just working on the fitness floor at work.  I needed a break after the last few weeks.  Therefore I have some extra time to go swimming.  Yeah! 

After a good nights sleep I was able to wake up at 6am and get ready to swim.  The pool opens at 7 so I had time to wake up before swimming.  Which I really didn't need to do since the water was around 86F.  At that temp my body was ready to go back to sleep.  Oy!

Warm Up
450 Mixed.  I swam a 200 then pulled a 200 w/o paddles.  Then swam another 50.
3x100's Kick on 2 minutes (I think)
1    1:48.4     100     --:--
2    1:41.3     100     --:--
3    1:46.3     100     --:--
Total warm up 750 Yards

Main Set:

4x50's
2x200's
3x50's
2x150's
2x50's
2x100's
50
Base intervals were 55 for the 50's and 1:40 for the rest (3:20, 2:30 and 1:40)  The second distance part was faster then the first (200, 150 and 100.)  I did backstroke for all the distance parts and for the 4 and 3 x 50's.  I did free for the 2x50's and last 50.  The water was hot and my body was not working. 
1    :41.9     50     1:23
2    :43.3     50     1:27
3    :42.6     50     1:25
4    :43.9     50     1:28
5    2:49.2     200     1:25
6    2:48.1     200     1:24
1    :40.5     50     1:20
2    :43.4     50     1:27
3    :42.4     50     1:25
4    2:04.7     150     1:23
5    1:57.7     150     1:18
1    :39.7     50     1:19
2    1:20.9     100     1:21
3    1:14.9     100     1:15
4    :43.7     50     1:28
Had some user issues with my Garmin Swim Watch.  Hit the lane line and it seemed to stop or not.  Ugh!  (1400/2150)  My backstroke technique was horrible.  I really was feeling how bad it was.   I'm blaming the lack of swimming and hot water.  I really couldn't get my rotation and my hand entry right.  It was like I was starting my entry and pull about 2/3's of the what it should have been.  Also I just didn't get to deep.  When I tried to rotate and longer stroke and entry it seemed my body would then hit the lane line or move over to the other side of the lane.  It was a messy swim.  At least I descended! Missing_the_markI'm way off my goal pace for 2013 but at least I'm swimming.  Looking at what's good for me is that I did swim more yardage in July then any other month this year so far.

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)
Total    55.37 miles (=97,450 yards, =89,108 meters)

But down from last year which was -
Jul    17.97 miles (=31,625 yards, =28,918 meters)

Lap by lap I'm slowly coming back.  Not enough to be competing and doing any descent times but I'm feeling a bit better.  Just gotta keep it up.


Going The Short Distance To Get To The GTD

Another day another swim.  After teaching spin this morning I decided to head to the pool from the 12-12:50 lap swim.  I was planning on just pulling a little bit since my legs were tired and sore from spinning. 

Warm Up:
200 Swim

Warm Up Set:
10x50's Pulling No Paddles on 50
1    2:55.3     200     1:28
I started my Garmin Swim but something went wrong.
2    :40.6     50     1:21
I realized I was on my 3rd 50 by now and it was only reading 250 yards.  Note:  I was in one of my custom modes on the watch.
1    :39.4     50     1:18
I swam a few more 50's and nothing on the watch but one 50.  I closed out of custom mode and went into a standard swim mode for the last 4x50's.
1    :39.7     50     1:19
2    :39.1     50     1:18
3    :40.4     50     1:21
4    :40.5     50     1:21
The warm water was getting to me.  (500/700)

Main Set:
6x100's Backstroke on 1:50
1    1:25.6     100     1:26
2    1:25.9     100     1:26
3    1:25.5     100     1:26
4    1:23.0     100     1:23
5    1:18.6     100     1:19
6    1:13.4     100     1:13

Not too bad.  Had a bit too much rest but the water was super hot and the sun was right on top of me so needed cool off time.   My legs were feeling a bit better so I was working the walls seeing how fast I could get off from the push off.   (600/1300)

Now in my head I remembered I needed to swim at least 1,400 yards to match last months total for GTD.  Needed something easy.

Final Set:
6x60's Pulling w/ Paddles on 50
1    :36.3     50     1:12
2    :37.7     50     1:16
3    :38.4     50     1:17
4    :37.9     50     1:16
5    :39.2     50     1:18
6    :39.9     50     1:20

And that was it.  (300/1600)

Go The Distance:

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    12.22 miles (=21,500 yards, =19,660 meters)
Total    54.15 miles (=95,300 yards, =87,142 meters)

Yeah!  It's not much but I feel like I'm back on track.  In fact I'm going to swim tomorrow morning to push it a bit more! 


Finding The Perfect Lunchtime Swim Workout

Since a lot of Masters Swimmers and Lap Lane Swimmers don't swim on a team are then faced with finding lap swims times that fit in with work lives.  I noticed on several swim and triathlon message boards that several people have asked about finding perfect lunch time workouts.  So with my limited availability to pool time I've decided to help find those "perfect lunchtime swim workouts."  Today I start with a 22 minute swim!

This workout is about 22 minutes long taking in the fact that one must change from workout clothes into swimsuit and then after swimming shower and get dressed.  All that plus eat and get back to work in 60 Minutes! 

Warm Up
Easy split 300.  I say split cuz' I'm lazy in warm ups and need to stop.  It's hard for me to just jump in and start swimming.  Which is odd cuz' I do swim the 1500 and 1650 in races. 
1    1:21.3     100     1:21
2    1:18.8     100     1:19
3    1:21.8     100     1:22

Main Set:
Repeat 5x
2x50's
100
My intervals for my 50's were 60, 55, 50, 45 and 40 while my 100's were all on 1:30.  The goal was to descend each round of 100's. 

The goal was just a goal since I messed up using my Garmin Swim Watch and had it going during some rest and stopped during the swims and vice versa.  I was pulling using buoy and paddles and using paddles and trying to touch the buttons on the watch can be challenging.
1    :36.5     50     1:13
2    :37.4     50     1:15
3    1:15.4     100     1:15
4    :37.3     50     1:15
5    :36.0     50     1:12
6    :19.4     25     1:18
reset the watch
1    :35.5     50     1:10
2    :34.8     50     1:10
3    1:10.4     100     1:10

So the whole workout was 1,300 yards in 22 minutes.  Not bad.  Don't know if it's the perfect lunch time swim but it got my heart going.  Also I was paying attention to my hand as it entered.  While listening to Rowdy Gaines talk during Kate Ledecky's 400 yesterday he mention how stiff her wrists were at the beginning of the pull.  Using the paddles I could tell my wrists went soft and I bent them in my pull.  Also I heard Rowdy yet again but this time on breathing position with Sun Yang's 400 swim.  So watching swimming on tv is a good thing!

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    11.31 miles (=19,900 yards, =18,197 meters)
Total    53.24 miles (=93,700 yards, =85,679 meters)

If I don't swim tomorrow I'll get in Wednesday morning but hopefully I'll get in my lunchtime swim on Tuesday.