A Little Bit Of This and That Equals A Slacker Swim Workout.

It's Sunday so that means it is a Swimday!  Since I don't have to work on Sunday's I can swim with a f ew swim mates but before that I got in and swam for about an hour.  Nothing to hard.  Mostly 50's on easy intervals. 

Warm Up: was pretty easy.  Basically easy 200(broken at 100) then 6x50's on 60 Pulling. 
1    1:39.3     100     1:39
2    1:32.2     100     1:32
3    :44.2     50     1:28
4    :44.0     50     1:28
5    :43.1     50     1:26
6    :44.3     50     1:29
7    :44.9     50     1:30
8    :46.8     50     1:34

Then 6x50's Kick on 1:10.  (300/800)

1st Set:

2x50's on 50
100 on I think 1:45
4x50's on 50
200 no interval
I pulled w/ paddles.  (600/1400)
1    :36.8     50     1:13
2    :37.3     50     1:15
3    1:17.9     100     1:18
4    :38.6     50     1:17
5    :38.9     50     1:18
6    :38.2     50     1:17
7    :39.3     50     1:19
8    2:37.1     200     1:19

2nd Set:

2x50's on 50
100 on I think 1:45
4x50's on 50
200 no interval
Freestyle swim. (600/2000)
1    :38.7     50     1:17
2    :37.4     50     1:15
3    1:16.4     100     1:16
4    :38.4     50     1:17
5    :38.7     50     1:18
6    :37.8     50     1:16
7    :37.8     50     1:16
8    2:33.2     200     1:17

3rd Set:

2x50's on 60 IM Switches
100 IM
1    :42.7     50     1:25
2    :45.8     50     1:32
3    1:25.4     100     1:25

Then everyone started to slowly arrive and chit chat so I just putz'd around for a bit.  (200/2200)

100 Kick (100/2300)

2x100's Something?  The gamin watch reads it as freestyle.  I think I pulled w/o paddles. (200/2500)

4x25's Butterfly (100/2600)

4x125's on coach's sendoff.  First two all kick then Kick/Swim/Kick/Swim/Kick (500/3100)

4th Set:

8x100's 4 on 2:00 then 4 on 1:45
1    1:21.8     100     1:21
2    1:21.2     75     1:28
3    1:20.6     100     1:21
4    1:21.5     100     1:21
5    1:18.7     100     1:19
6    1:19.5     100     1:20
7    1:27.9     125     1:10
8    1:17.1     100     1:17
I was to swim at least a 25 of another stroke but freestyle.  I know the first two the last 25 I did fly.  The 4th one I did all backstroke.  Then the 5th one I did all Free cuz' I forgot about doing stroke.  The 7th one my first 50 was backstroke.  Finally my last one I did the last 25 fly. (800/3900)  Also during each 100 everyone had to swim at the same pace for the first 75.  So for me I got an easy 75 in each 100.  Which was good since my stomach was bothering me for this part of the swim. 

Damn, I should have warmed down another 100 just to swim a 4,000 yard swim.  Oh well.

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    10.57 miles (=18,600 yards, =17,008 meters)
Total    52.50 miles (=92,400 yards, =84,491 meters)

I had to update my GTD as last Sunday I entered my 3,000 yard workout as a 300 yard workout.  So I jumped a bit in yardage after that edit.  Good news is that I'm going to swim Tuesday in the afternoon (weather depending) then on Wednesday morning.  So July should be a new milestone for yardage for this year!  Yeah!  Now if I could only get back to swimming faster. 

Another Short 30 Minute Swimout

I was debating on swimming or not knowing I only had about 30 minutes and I've had a tough morning already teaching a 60 and a 30 minute spin class then taking a weight training class.  Normally after my spins I am done so I can rest a bit but I'm filling in for someone in the weight training class and needed to take the class again to see which part of the routine I still need to learn a bit more.  So basically I left the gym came home for about 20 minutes then headed to the pool. 

Warmed Up

easy 200 swim

easy 200 pull w/o paddles

Then 2 Quick Sets...

6x50's on 50 Pulling w/ Paddles (300/700)
1    :37.9     50     1:15
2    :34.5     50     1:09
3    :33.6     50     1:07
4    :35.7     50     1:11
5    :34.6     50     1:09
6    :35.9     50     1:12

Rested a bit...

4x100's on 1:30 (400/1100)
1    1:17.8     100     1:17
2    1:16.3     100     1:16
3    1:16.2     100     1:16
4    1:17.9     100     1:18

That was it.  The rain started to fall again and I was like I'm done.  Luckily when I go back to work it's just me walking around showing new folks how to use various weight and cardio machines.  No more working out, phew!

My 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    6.82 miles (=12,000 yards, =10,973 meters)
Total    48.75 miles (=85,800 yards, =78,456 meters)

So last week I really thought I was going to be able to squeeze in a trip to swim at IGLA in Seattle in 3 weeks.  But after thinking it over and looking at work vs swimming in the next few weeks I will not be swimming much.  Also I'll be attending a 3 day training session to get certified in another fitness class the weekend before the meet.  So I'd be working out for 3 days getting little sleep the last night and flying out early the next morning only to swim the 1,500 the next day after that.  It's just too much for me right now.  I can't do everything and I had to decide what was more important.  Oh well that just gives me more time to get back into swim shape.

The 400 IM Workout Till You Die Swim Workout!

Sunday, Sunday, Swimday!  Since I'm working today I had to swim on my own this morning.  I got to the pool pretty early and was in the pool by 6:40am (actually 6:39.)  So I was able to get in an hour workout.  Now I really didn't know what I was going to swim till I started to warm up.  It's been raining so the pool temperature was nice so the vision of 400 IM started to  float around in my head.  All I can say was that was a big big mistake!

Started with 200 swim then 200 pull w/o paddles (don't know why my watch has it at 425 yards.)  Then a 2oo kick.  (600)

8x50's Pulling w/ Paddles
1    :41.0     50     1:22
2    :39.3     50     1:19
3    :40.6     50     1:21
4    :39.3     50     1:18
5    :37.7     50     1:16
6    :38.6     50     1:17
7    :39.5     50     1:19
8    :40.4     50     1:21

About 1,000 yards and it was time to decide what to swim next.  I had a vision of doing some 400 IM's split by 25's, 50's maybe 100's or 200's. 

16x25's on 30 4 Fly, 4 Back, 4 Breast and 4 Free
1    :17.1     25     1:07
2    :17.2     25     1:09
3    :16.8     25     1:07
4    :21.8     25     1:27
5    :20.6     25     1:23
6    :21.8     25     1:27
7    :23.5     25     1:34
8    :25.0     25     1:40
9    :24.2     25     1:37
10    :24.5     25     1:38
11    :24.3     25     1:37
12    :19.1     25     1:16
13    :18.1     25     1:13
14    :17.6     25     1:10
15    :18.3     25     1:13
Once again I don't know how I missed a 25.  Looking at my times I'd guesss a 25 fly vanished from my watch. (400/1,400)

Quick little potty break...

2 Rounds of 4x50's on 60 1 of each stroke IM Order
1    :35.8     50     1:11
2    :41.2     50     1:23
3    :47.6     50     1:35
4    :38.6     50     1:17
5    :35.4     50     1:11
6    :41.4     50     1:23
7    :48.6     50     1:37
8    :38.1     50     1:16
I wanted to rest in between the 2x50's fly so I did them in two rounds. (400/1800)

400 Kick - fly,back and free with fins then finished with breast no fins.  (400/2200)  I figured kicking would give my arms a rest for a bit.

4x100's on 2 minutes.  One of each stroke.
1    1:14.6     100     1:14
2    1:27.2     100     1:27
3    1:44.5     100     1:45
4    1:19.2     100     1:19
Ugh.  I'm so out of shape! (400/2600)

Took a break.

400 IM.

Time:     5:48
Moving Time:     5:47
Elapsed Time:     5:48
Avg Pace:     1:27 min/100 yd
Avg Moving Pace:     1:27 min/100 yd
Best Pace:     :47 min/100 yd

So 3,000 yard workout mostly IM.  After this workout I'm starting to rethink if I can even swim a swim meet right now.  Oy!  Spending money I really can't afford to swim a really slow swim meet.  Tough decision to make this week.

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    6.19 miles (=10,900 yards, =9,967 meters)
Total    48.13 miles (=84,700 yards, =77,450 meters)

In other news I most likely won't have time for a swim report today.  Hopefully I will find some times in the afternoon tomorrow for one.  Till then, keep swimming!

30 Minute Easy Swim Workout

After relaxing after teaching my spin class then taking a tough yoga class I decided to hit the pool.  I guess I'm going to swim in a swim meet in a few weeks so I guess I better try and get into swim shape. 

I didn't feel like swimming to much or to hard but just sorta a swim just to swim.  I'll get up and swim a hard workout in the morning. 

Warmed up pulling a 300 w/o paddles. 
Then 14x50's on 55 Pulling w/ Paddles

Then I kick an easy 200.  I was using my freestyle snorkel keeping my face in the water.  Kicking is boring and just looking at the bottom of the pool had me day dreaming a bit.

4x75's on 1:30 IM NO Free

So 1,500 yard workout in 30 minutes. 

As for the meet I've registered for the 1500 Free, 800 Free, 400 Free, 400 IM and 100 Fly.  What the hell was I thinking.  Now just cuz' I entered the meet doesn't mean I'm going.  Gotta do all the other planning like travel and stay.  But I'm going to do my best to make it all workout.

My 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    6.02 miles (=10,600 yards, =9,693 meters)
Total    47.95 miles (=84,400 yards, =77,175 meters)

The OMG I'm Outta Shape Swim Workout

This is a quick post for a quick swim.  Gotta teach spinning this morning but since it's not the first two classes of the day I got to hit the pool for a 30 minute swim! 

Warmed Up a mixed 450 yards.  I swam easy for a 200 freestyle then pull w/o paddles for a 200 then a 50 backstroke swim.

3x100's 50 Kick / 25 Drill / 25 Swim

Main Set:

2x25's on 30

2x75's on 1:15

2x125's on something (2:30 maybe or was it 2:00?)

2x175's on something

Now this is when I got out the set was that then going back down the pyramid 2x125's, 2x75's and 2x25's.  I had to get out so I could get home to shower and eat before heading to teach spinning. So it was 1,550 yard swim. 

1    :18.8     25     1:13
2    :19.4     25     1:18
3    :55.6     75     1:14
4    :55.4     75     1:14
5    1:31.9     125     1:14
6    1:32.2     125     1:14
7    2:09.3     175     1:14
8    2:09.4     175     1:14

I don't know how I would have done /swam the 2nd half since I knew I wasn't going to finish the set I tried to push myself during the 1st half.   Also I was sharring (or splitting) the lane with a youngish fastish swimmer.  A new swimmer has entered the pool and he's got some speed and once he gets swimming he'll be hard to keep up with.  Basically swimming with him this morning can be summed up in one picture: Which is good for me.  It made me push myself which I don't do when I swim alone.

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    5.17 miles (=9,100 yards, =8,321 meters)
Total    47.10 miles (=82,900 yards, =75,804 meters)

I figure I got two weeks to get to June's yardage mark.  Don't know it that will happen but going to try!  Well off to spinning!  Will try to do a swim report later this afternoon if I can find 30 minutes.

Squeezing In 30 Minutes Of Swim

So I only had about 30 minutes to swim before heading back to work so I headed to the pool.  Mind you I had a long day yesterday and have already taught two spin classes this morning so I wasn't planning anything ground breakingly long or fast in the pool.  Just something to keep the swim muscles alive and somewhat well.  But once in the water I was feeling so tired and just blah that I really just spent more time trying to get a tan swimming backstroke then thinking about swimming.

Well since my Garmin Swim Watch isn't syncing I'll have to try and remember it.

Just an easy 200 something.  More like a few easy 50's swimming I think it was like 100 free then 100 back.

Shit what else?  Some pulling, yeah pulling.  I know I swam a 1,000 yards total.  I know I pulled 8x25's breathing every 3.  I know I swam 8x25's back on 40 then 6x25's fly on 45.   It was to be 8 but hell I was tired.  Really my legs felt like jelly from the morning spin classes.  I know I finished up with 3x50's to round it up to 1,000 yards. 

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    4.29 miles (=7,550 yards, =6,904 meters)
Total    46.22 miles (=81,350 yards, =74,386 meters)

Tomorrow I should get in 30 minutes in the morning.  At least I'll be with a few other swim mates so I'll have to do more then a few 25's like today.  I'll get in an okay workout but then I am going rigth to the gym to teach a spin class.  So hopefully not too much kicking!

An Out Of Muscle Swim Experience Workout

Oy! Today was my first swim in over a week but at least this time I had a good excuse, work.  Last week I was filling in for someone on vacation and I taught 22 spinning classes in 6 days (17 one hour classes and 5 thirty minute classes.)  So no swimming this past week and I took last Sunday off from everything knowing what my week was going to be like.  Since I went to bed knowing I was going to swim I set a few alarms to wake me up.  On Sunday a small group of swim mates swim at around 8:30 so I was thinking I'd swim from 7:30ish to 8:30 on my own so I set the alarms accordingly.   Now as I was going to bed injustice was being served so I stayed up to watch the news a bit longer then I wanted to so waking up this morning was a bit tough.  But I did it and got to the pool before 8am.

Warm Up

Mixed 600.  Think it was 200 swim, 200 pull then 200 pulling with paddles. 

Then 200 Kick followed by broken 200 swim using my freestyle snorkle.  I still have a hard time getting use to using the snorkle.  That is why I just do a 25 and stop to breath and clear my nose then do another 25 and continue like that.  (1000 yard warm up so far)

100 Kick just taking it easy.  (100/1100)

5x100's Pulling w/paddles.  Forgot interval and I was breathing every 3 I think.  Yeah, that sounds about right.  Not too fast.  Just getting comfortable swimming.

1    1:24.1     100     1:24
2    1:25.5     100     1:26
3    1:25.3     100     1:25
4    1:25.1     100     1:25
5    1:24.2     100     1:24

I was starting to think I got to the pool to early and didn't know if I'd be able to hack much more swim time.  (500/1600)

100 IM Drill Work (100/1700)  It was getting to that time when other swimmers should be getting to the pool so I was just killing time.

4x50's Something.  I think I was swimming then but breathing every 4.  I think?  The Garmin Swim Watch says I did freestyle.  (200/1900)

1    :41.5     50     1:22
2    :41.2     50     1:22
3    :41.4     50     1:23
4    :42.3     50     1:25

3x50's Backstroke.  I only did 3 since everyone was ready to start the last part of the warm up. (150/2050)

1    :45.7     50     1:31
2    :45.9     50     1:32
3    :46.0     50     1:32

3x100's Kick (300/2350)

The workout was a somewhat easy workout.  Small crowd of swimmers since there was a Masters Meet in St. Pete's. 

Main Set:  (1050/3,400)

400 Swim pushing laps 4/8/12/16

5x100's 1st 100 - 50 Fast & 50 Easy /  2nd 100 - 50 Easy & 50 Fast / 3rd 100 - Pace / 4th & 5th Fast and Descend. 

3x50's Pace

I was do swim the Pushing or Fast stuff backstroke.

1    5:25.3     400     1:21
1    1:18.4     100     1:18
2    1:19.8     100     1:20
3    1:26.4     100     1:26
4    2:19.9     125     1:39
1    :44.6     50     1:29
2    :39.0     50     1:18
3    :39.0     50     1:18

I messed up and missed the last 100 backstroke with the watch.  I think the deck clock read a 1:12.

Then we cooled down 2x25's and a 50.  (100/3,500)

Not bad for not swimming in a week.  Although towards the end I was feeling that fatigue sensation in my calves and biceps of the muscle floating away from the body.  It's like the muscles are detaching themselves and are just floating and not working.  It's an out of body and muscle experience. 

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    3.72 miles (=6,550 yards, =5,989 meters)
Total    45.65 miles (=80,350 yards, =73,472 meters)

Work this week will calm down to about 13 spin classes.  Only filling in 3 additional classes this week.  That I know of or so far.  But I still may not get much swimming in as the times conflict with lap swim times.  Going to try a few times even if it's just a 30 minute stretch in the pool.  Hey, at least I'm swimming!

The Barely Swimming Swim Workout

In case I needed a reminder of how out of swim shape I am I got a slap in the face of reality this morning in the lap swim.  One of the fast guys should up to swim at the morning lap swim so "coach" put us together in a lane and had me swim the workout with him.  Oy!  Even on a good in shape day it's a challenge to swim with him never mind when I haven't been in the water in almost a week.  Oy! 

Warm UP:
500 loosen
4x100's 25 Pull / 50 Kick / 25 swim w/fins on 1:45 (400/900)

Set #1:
3x300's Swim Neg Split and Descend on 4:20
1    4:00.6     300     1:20
1    3:53.9     300     1:18
2    3:48.8     300     1:16

At least I descended them so I guess it was negative split.  I didn't use fins for these even though we could.  I don't kick so why bother? (900/1800)

3x100's Kick for time, HA!  (300/2100)

Set #2:
4x150's Pulling (w/o paddles) on 2:30 breathing every 5/4/3 by 50. 
1    2:08.8     150     1:26
2    1:17.1     100     1:17
3    1:56.7     150     1:18
4    1:59.8     150     1:20

I was dying after the 1st one and since my goggle strap broke I took a 50 off the 2nd one to regather myself and put on paddles.  No way I was going to finish this without paddles!  (550/2650)

Finishing up
8x50's Alternate Drill then Sprint.  I did the first two fly, second two back, then one breast drill and one fly fast then one free easy and one fly fast.  We had to change the interval to finish the set before getting kicked out for aquafit. 
1    :44.8     50     1:29
2    :32.6     50     1:05
3    :50.2     50     1:40
4    :36.2     50     :57
5    :51.1     50     1:42
6    :32.5     50     1:05
7    :38.9     50     1:18
8    :31.9     50     1:04

A total of 3,050 yards.  A tough swim for someone who rarely swims anymore.   Need to do more workouts with the faster swimmers but that doesn't happen much.

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    1.73 miles (=3,050 yards, =2,789 meters)
Total    43.66 miles (=76,850 yards, =70,272 meters)

Hopefully I'll get a swim in on Sunday, maybe.  Then I won't swim to next Sunday.  I'm busy teaching my spin classes and filling in for another instructor next week so swimming will be not happening.  But no more working on Sunday's so starting next weekend I can really put in a longer swim at least once a week.