Finishing Up The Swim Year With One Itty Bitty Workout

Earlier today I headed to the pool for probably my last swim of 2013.  Ugh!  

Warm Up
200 Swim

Then
5x100's Pull on 1:40
1    1:21.0     100     1:21
2    1:22.0     100     1:22
3    1:21.8     100     1:22
4    1:24.9     100     1:25
5    1:23.7     100     1:24

THe
500 easy kick.  Was sorta working things out in my head so I was thinking more then kicking.

2x100's IM on 1:45

1,400 yards.  I really wasn't in the mood to swim but force myself.  By the time I got to the IM I was over swimming.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Dec    6.28 miles (=11,050 yards, =10,104 meters)
Total    94.53 miles (=166,375 yards, =152,133 meters)

So I failed to make it to 100 miles.  Really really sad state of my swimming.  I won't swim tomorrow as I got 4 spin classes to teach.  I may go Tuesday afternoon but I doubt it.  So that ends my swim year.   After this weekend the pool will be shut down for at least two weeks.  I can go to other pools but if I can barely make it to the one 5 minutes away how will I ever make it to one 30 minutes away.  Oh well.  Happy New Swim Year.


56 Minute Swim Workout

Wahoo!  Swim Time!  The gym is closed today and tomorrow so I was able to sleep in to 6am and head to the pool this morning.  Normally I teach a 5:45am spin class on Tuesday's and Thursday's but today I got to swim instead.  I made up my own little workout that was a slight challenge but doable.  I am out of swim shape so I didn't want to kill myself.

Warm Up:

300 Swim

300 Swim/Kick/Drill

Main Set:

3 Rounds -

200 Free on 3 Minutes

4x50's Free on 50

4x100's IM on 2 Minutes

No extra break in between sets.  Just keep swimming.  The intervals for the IM gave me lots of rest but that was okay as I was just trying to hold some sort of technique in my stroke. 

1    2:45.1     200     1:22
2    :39.8     50     1:20
3    :39.3     50     1:19
4    :39.9     50     1:20
5    :38.4     50     1:17
6    1:28.6     100     1:29
7    1:27.8     100     1:28
8    1:26.7     100     1:27
9    1:29.0     100     1:29
10    2:43.5     200     1:22
11    :39.6     50     1:19
12    :40.2     50     1:20
13    :39.9     50     1:20
14    :40.1     50     1:20
15    1:29.4     100     1:29
16    1:27.2     100     1:27
17    1:27.5     100     1:28
18    1:28.3     100     1:28
19    2:40.6     200     1:20
20    :40.1     50     1:20
21    :39.6     50     1:19
22    :39.5     50     1:19
23    :40.3     50     1:21
24    1:28.0     100     1:28
25    1:27.9     100     1:28
26    1:29.7     100     1:30
27    1:20.3     100     1:20

Not great times but that is okay.  Like I said I was just trying to hold myself together and finish the set.  The whole workout was 3,000 yards in 56 minutes.  I should have warmed down to make it an even 60 minutes.  Bad me!

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Dec    5.48 miles (=9,650 yards, =8,824 meters)
Total    93.74 miles (=164,975 yards, =150,853 meters)

So I'm not going to break 100 miles.  I could if I really wanted to but with the Holiday and my sister visiting I know I won't be getting up early to swim.  I'd have to swim over 12,000 yards to make it and even with a week that would be tough.  I'm beat after just one 3,000 yard workout but four more this year?


Back To Breast Then Back To Back Again Workout

It wasn't the 12 Days of Christmas just 12 Day of No Swimming!  But I forced myself to the pool this morning.  It wasn't till after a long battle with the snooze button but I made it.  I printed up Joe's 12workout from earlier this week with the intention of swimming it.  That didn't happen but I did some of it, the warm up and end!

Warmup:
300 free
300 rev IM kick-drill-swim by 25

Pre-set:
4 x 50s free on :55
odds: strong turns
evens: six underwater fly kicks off each wall

Then I skipped his main set...

Final set
1 x 300 pull, lungbuster (breathe 3-5-3-7 by 25)

Then I kicked a 600 which was slow and I chatted with another swimmer the whole thing. (1,700)

Oh wait...something else...4x50's then 2x100's Free and fast.  (400/2,100)

50 Pull (2,150)

Then it was time to join the others...

300 Back Stroke..umm..100 something, 100 something then 100 build.  Maybe kick then drill.

Umm..100 Breaststroke kick, pee break then 100 Drill Breaststroke

300 Backstroke I think it was building each 100.  (800/2,950)

Then to finish it off...

3 Rounds 4x50's on 1:30.  1 Kick / 1 Drill / 2x Race Pace.  Back/Breast/Free by Round.  (600/3,550)

Thought it was more then that.  Thought I did around 4,000 yards.  Must have missed somthing.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Dec    3.78 miles (=6,650 yards, =6,081 meters)
Total    92.03 miles (=161,975 yards, =148,110 meters)

Ugh...I need to swim about 15,000 yards by the end of the month to make 100 miles for the year.  I might be able to do it if I make it at least 5 more times.  But that is a big IF!


1,000 Yards Swimming With Toys

I sorta did a swim workout in that I got in the pool and did 1,000 yards of something.  First I had goggle issues then just issues.  But at least I swam.

100 Yards stopping to fix goggles and adjust them at every 25.   Then I pulled a 100 without paddles using the Headstrong Posture Trainer.    (200)

4x100's on 1:30 Pulling with paddles (400/600)

1    1:18.8     100     1:18
2    1:16.8     100     1:17
3    1:16.1     100     1:16
4    1:18.8     100     1:19

100 kick then another 100 kick using my swim snorkle and the headstrong posture trainer.  Trying to keep my head aligned. (200/800)

4x50's using the swim snorkel and the headstrong posture trainer.  (200/1,000)

I knew I was only swimming for a short time so I used it to work on technique with the toys.  I just can't get use to swimming or kicking with the swim snorkel.  It's annoying but since I bought it I really should use it.  Same for the posture thingy.  It's pretty damn clear that I keep my head way up too high.  Oh well, at least I swam.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Dec    1.76 miles (=3,100 yards, =2,835 meters)
Total    90.01 miles (=158,425 yards, =144,864 meters)

Hopefully I can get in a swim tomorrow morning.  That is up in the air and then I might not swim again to Sunday.  As long as I swim more then March I'll be happy!


2100 Yard So Called "Easy" Workout

It should have been an easy workout but when you haven't been swimming at all any sort of swim workout is not an easy one.  Luckily some of the swimmers are going to a Senior Swim Meet next weekend so it was a taper-ish workout.  

Warm Up:

1000 Yards anyway you want but a 300 of it must be kick.  I used this chance to play with my Sporti Fins.  I started with like a 100 swim then pulled with paddles for a 300.  Then 300 kick 50 fly/50back/100free/50back/50fly.  Then I did a 100 drill with fins.  Then some 50's back with fins.   I started before everyone so I did 1,200 yards.

Main Set:

6 Rounds -

75 Drill/Kick/Swim by 25

25 Swim on your 200 pace

25 Swim on your 100 pace

25 Swim on your 50 pace

Rounds 1-3 one stroke then switch for 4-6.  We were at the coaches sendoff I'm guestimating that the the 75's were on 1:30 and 25's on 30 based on the rest I got.  (900/2,100) 

I did butterfly for my first round and back for the last.  OUCH!  I'm outta shape but at least I got in a swim.  Pretty much I don't see myself swimming that much in the next two months.  Between work, cold weather and the pool being closed for 2 weeks next month I just won't be swimming.  I'll just swim whenever I get a chance.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Dec    1.19 miles (=2,100 yards, =1,920 meters)
Total    89.45 miles (=157,425 yards, =143,949 meters)

I really wanted to break 100 miles for the years but that seems far off right now.  I'll have to make a Sunday of garbage yardage to even come close.  Maybe two garbage yardage swims!


Brrr, and So Winter Swimming Begins Workout

I know for most people 60F isn't too cold but for Florida it's chilly!  Grab your winter jackets and earmuffs cold!  It was a bit chilly on the pool deck plus we had light rain and heavy winds making it feel cooler.  It's only going to get colder with 38F forecasted for tomorrrow.

The Workout:

250 Swim

250 Pull w/ Paddles

6x50's on 60 3 kick and 3 kick/swim) (300/800)

Main Set:

2x200's on 3:20 (400)

2x150's on 2:30 (300/700)

4x100's on 1:40 (400/1100)

The 2nd 200 faster then the 1st, same for the 150's then descending the 100's.  This was the set that showed me how out of swim shape I am.  OUCHIE! (1100/1900)

1    2:45.5     200     1:23
2    1:57.3     150     1:18
3    1:53.6     150     1:16
4    1:16.5     100     1:17
5    1:14.2     100     1:14
6    1:13.1     100     1:13
7    1:13.1     100     1:13

I hit the wrong button for my 2nd 200 but it was faster!  Those times are really slow but I haven't been swimming so anything is better then nothing.  My lane mate got to use fins which is always a bit frustrating.  I feel I have to work harder which is a good thing but being out of shape was taking it's toll on my technique or lack thereof.  I was just thrasing my arms all over.  Since we split the lane the odd lengths my left arm with the Garmin Swim Watch kept bumping up against the lane line. 

I warmed down a 50 to make it 1,950 yard workout.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    8.61 miles (=15,150 yards, =13,853 meters)
Total    88.25 miles (=155,325 yards, =142,029 meters)

I'm going to do my best to brave the 38F and get out of bed on my day off to go swimming but don't bet on it. 


30 Minutes To The Leg Cramps Swim Workout

My legs!  In case you didn't know I teach spin classes, many spin classes every week.  I teach 6 one hour and 6 thirty minute spin classes each week.  That and I also sub teaching other classes both spinning and other fitness classes.  So my legs from time to time get a bit fatigued.  So it didn't come as a shock to me when my legs started to cramp up when I attempted to swim.  Hey, I taught 1 one hour and 1 thirty minute class this morning. 

Warm Up

400 Swim

400 Pull

300 Kick.  Well it was broken as I cramped up pushing off the wall after the first 75 yards.  I worked out the cramps and continued kicking but taking it slow.  The cramps were in both of my hamstrings.  Not good!

4x75's Puling on 1:15

That was it.  I called it a day. 1,400 yards in 30 minutes.  At least I got in a swim.  Haven't swam in a week.  Hopefully I can swim tomorrow if not Thursday.  Although it's going to be 38F on Thursday morning, brrrr!  Haven't been swimming much at all.

Nov    7.50 miles (=13,200 yards, =12,070 meters)

Ugh!  Friday I'm teaching 5 different classes Spinning, Core, Bootcamp and more spinning.  So no swimming on Friday.  Might sleep in on Saturday to recover.


6,150 Yard Sunday Swimmania Workout

Sunday, Sunday, Sunday.  With my crazy work week it seems if I'm going to swim I gotta make it on WorkoutSunday.  So it was early to bed and early to wake to go swimming.  And if my calculations are right I swam 6,150 yards this morning.

Warm Up
200 Swim
4x100's easy on 2:00
1    1:25.5     100     1:25
2    1:23.7     100     1:24
3    1:22.1     100     1:22
4    1:21.4     100     1:21
500 Yard Kick  (1,110)

Then it was time to have some fun...

1650 Pulling w/Paddles.
Distance:     1,650 yd
Pool Length:     25 yd
Time:     22:39
Avg Pace:     1:22 min/100 yd
Calories:     330 C
Avg Efficiency :     31
Avg SWOLF :     28
It wasn't fast but I did it.  I'm a bit out of shape and only swim once a week so I'm okay with that average pace.  (1,650/2,750)

Took a break then kicked an easy 400 (400/3,150)

6x50's on 1:15 (I think) Fly/Free, Back/Free, Breast/Free and Repeat
1    :40.5     50     1:21
2    :44.3     50     1:29
3    :47.5     50     1:35
4    :40.5     50     1:21
5    :44.2     50     1:28
6    :50.9     50     1:42

(300/3,450)

8x100's Swim.  Just swim them.  Noting Special.
1    1:26.1     100     1:26
2    1:24.1     100     1:24
3    1:24.8     100     1:25
4    1:23.5     100     1:24
5    1:22.5     100     1:23
6    1:22.7     100     1:23
7    1:22.5     100     1:23
8    1:22.4     100     1:22

I was getting fatigued.  I could feel my arms and legs getting tired.  I was going to call it quits but kept going.  (800/4,250)

4x50's Something.  I don't remember.  I think it was backstroke but the Garmin Swim says breaststroke which I know it wasn't.  Oh it was backstroke with fins.  (200/4,450)

200 Kick.  Now I'm killing time to everyone gets to the pool for the Sunday Swim. (200/4,650)

300 Kick 100 Free/100Back/100Breast (300/4,950)

300 something.  It looks like 100 Free, 100 Back and 100 Breast.  But I can't remember what it was.  Oh, wait, 50's maybe.  I had the watch on drill mode so I don't got anymore info.   (300/5,250)

12x75's on 1:45 4 Free / 4 Back / 4 Breast Each round as follows 1x75 Drill/Kick/Swim, 2nd 75 Sprint first 25, 3rd 75 sprint the middle 25 and the 4th 75 sprint the last 25.  (900/6,150)

Yes, a good chunk of yardage for the day.  6,150 yards!  I can't recall if I've swam that much in at least 20 years! 

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    6.70 miles (=11,800 yards, =10,790 meters)
Total    86.35 miles (=151,975 yards, =138,966 meters)

That workout made me feel a little better about my YTD Go The Distance.  With hopefully one more swim this month or more I will at least get to 7 miles this month.  Which is nothing to what I use to swim but hey a swim is a swim.  I swam more today then I did in the whole month of October.  That is sad!


1,950 Yards On The Wall

So I attempted that swim thing again.  I was really tired this afternoon but I really needed a mental break so I headed to the pool.  I really didn't think I'd swim more then a 1,000 yards but just felt like my body needed the swim.

Warm Up
200 easy easy swim
4x75's on 1:15 Free pull no paddles
1    1:02.6     75     1:23
2    1:01.9     75     1:23
3    1:03.0     75     1:24
4    1:03.2     75     1:24
8x50's Kick on 60  
So a slow and easy 900 yard warm up.

Now what to swim?  Call it a day?  I decided to try to do a few 100's ended up doing 10x100's on 1:30 pulling with paddles.  I was slow but just felt I needed to get to 10 to accomplish something today.  It wasn't a Bench Test Set exactly even though we use to swim 10x100's all out for Bench Test.  It was more just to finish something. 10x100sAs you can tell it wasn't fast.  I had a few good 100's but really had nothing left at the end.  I really had to talk myself into swimming those last 2x100's.  But I finished.  I then did a 50 warm down I was going to do a 100 but why swim 2,000 yards when I can just swim 1,950 yards instead.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    3.21 miles (=5,650 yards, =5,166 meters)
Total    82.86 miles (=145,825 yards, =133,342 meters

Well I gotta at least swim 50 more yards to beat October.  Damn why didn't I swim that last 50.  I will swim on Sunday.  I can get in at least, the very least, three more swims.  At least I beat March!


The All New Adventures Of Flipper Man & Other Sad Swim Workout Tales

Wahoo!  I swam again, slow and bad but I swam.  Now mind you a might have a had a glass or two of wine last night so I overslept and really didn't feel like swimming but I forced myself to the pool.  I brought my new swim "toys" tools and did a mixed 600 warm up.  I swam with paddles and sometimes with fins.  Just to get a feel for the new toys.   Once the swim gang arrived we did an easy warm up set.

8x50's 4 Kick then 4 Drill/Swim.  I used my flippers for all of them.  The other week I received Sporti Training Swim Fins (Color)  http://www.swimoutlet.com/product_p/23088.htm  from SwimOutlet.com and I gotta say I'm loving them.  I'll be doing a full review in two weeks but so far I'm turning my hate for all things kicking to a love affair.  (400/1000)

Now the worst part of swimming...breaststroke.

8x100's Alternating Backstroke and Breaststroke by 100!  OUCH! 

1    1:26.6     100     1:27
2    1:42.8     100     1:43
3    1:25.2     100     1:25
4    1:38.0     100     1:38
5    1:23.6     100     1:24
6    1:39.3     100     1:39
7    1:24.9     100     1:25
8    1:40.7     100     1:41

Those times are sad but I gotta remember I haven't been swimming at all.  And I had to swim Breaststroke.  That last 100 I was falling apart.  Ouchie!  But I did it.  (800/1,800)

Then 6x50's on 1:20 Back/Breast.  Odd's push the back / Even's push the breast.

1    :44.1     50     1:28
2    :44.4     50     1:29
3    :42.9     50     1:26
4    :45.7     50     1:32
5    :42.3     50     1:25
6    :45.8     50     1:32

That was it for me at least.  (300/2100)  I really need to make a point of swimming more.  Now that I'm loving my new fins I can even kick a bit more.

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)
Sep    12.07 miles (=21,250 yards, =19,431 meters)
Oct    3.24 miles (=5,700 yards, =5,212 meters)
Nov    2.10 miles (=3,700 yards, =3,383 meters)
Total    81.75 miles (=143,875 yards, =131,559 meters)

At the very least I gotta swim a bit more to beat March.  I mean 4,400 yards in a month?  WTF that is like one old swim workout.  Oh well at least I'm swimming something.