The Poached Swimmer Workout

Back in the pool after an almost 2 week break.  Work, work and other shit keep me outta the pool.  A few afternoons I wanted to swim but we had thunderstorms.  I know I'm not going to get much swimming in during July so gotta get in the pool when ever I can.

The pool water temp today was 88.5F!

Warm Up
400 Swim

10x50's Pulling with Paddles on 60
1    :42.2     50     1:24
2    :42.0     50     1:24
3    :38.9     50     1:18
4    :40.7     50     1:22
5    :41.2     50     1:23
6    :41.1     50     1:22
7    :40.9     50     1:22
8    :42.2     50     1:24
9    :42.6     50     1:25
10    :43.1     50     1:26

6x50's Kick on 60

Main Set:
8x100's IM on 2 Minutes.  I took an extra 30 seconds after the 4th one to cool down on deck.
1    1:34.2     100     1:34
2    1:32.4     100     1:32
3    1:31.1     100     1:31
4    1:31.2     100     1:31
5    1:27.2     100     1:27
6    1:28.3     100     1:28
7    1:27.6     100     1:28
8    1:24.7     100     1:25

And that was that.  2,000 yards in about 45 minutes.  Chatted it up a bit in between.  Hey I haven't seen these folks in weeks.

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Jun    5.60 miles (=9,850 yards, =9,007 meters)
Total    39.33 miles (=69,226 yards, =63,301 meters)

Hopefully I can get another swim in or two this month.  I'd like to at least beat March 5.82.  Looking at my work schedule for July I can already see very little swimming.  Oh well I'll swim when I can just to keep a base going.  Any swim is better then no swim.


Sunday Easy Day Swim Day

Well the Sunday Swim Gang wasn't getting together this morning at 7:30 so I slept in and headed to the pool around noon.  I wasn't very motivated to swim actually I was tired and still am tired.  But I needed to get a swim on.  It wasn't much of a workout as it was about 45 minutes and only 2500 2500yards.  Warm up a 1000 then kick 500 and pull a 1000 more.  Since I broke my Garmin Swim last week I had to buy a new swim watch.  I debated and debated on which watch to get.  Do I get another Garmin Swim, a Finis Swimsense or the Swimovate Watch?  I've been looking at my fellow swimmers Facebook and Twitter posts and it seems most people mention the Garmin or Finis.  So I went to Amazon to check out reviews.  One thing I noticed was low supplies in stock of the Finis which in tech products that usually means a new one is coming soon.  So I decided to go with another Garmin Swim.  I already own the Garmin Forerunner and the Garmin Vivofit so it made sense, sort of.

Warm Up:

3x200's Free on 3 minutes

4x100's Free on 1:30.

1    2:50.0     200     1:25
2    2:45.9     200     1:23
3    2:46.1     200     1:23
4    1:21.0     100     1:21
5    1:20.4     100     1:20
6    1:19.7     100     1:20
7    1:20.7     100     1:21

Figured it was enough rest but not too much.  Kept me moving a bit even at my slow pace. (1,000)

I then did a 10x50's easy kick on 60.  (500/1000)

5x100's Pulling w/ paddles on 1:40

10x50's Pulling w/paddles on 45

    1:22.1     100     1:22
2    1:20.7     100     1:21
3    1:22.9     100     1:23
4    1:19.9     100     1:20
5    1:20.3     100     1:20
6    :39.4     50     1:19
7    :37.9     50     1:16
8    :38.2     50     1:16
9    :37.5     50     1:15
10    :36.1     50     1:12
11    :35.8     50     1:11
12    :36.9     50     1:14
13    :37.1     50     1:14
14    :37.5     50     1:15
15    :38.1     50     1:16

Once again enough rest to keep me working hard but not crazy.  (1000/2500)  As I was getting ready for swimming I kept thinking of the various swim wearables like the Garmin Swim and how I love my charts.  Then I remembered the Instabeat that was crowdfunded last summer.  According to the last update 2 months ago it should be shipping soon.  These crowdfunded products always take forever.  I put up money for a Yoga mat company and that alone took 8 months so something a bit more technical like a heartrate monitor for goggles should take longer.  Starting tomorrow SwimOutlet.com is going to be launching a new swim portable for swim wearables at Swim.com.  I'll be putting up a boiler plate press release later today on Swim.com and will be posting my swims on here and there and talking about various aspects of Swim.com.  I have a few ideas of what I'd like to see on it so it'll be interesting to see what Swim.com will bring to the web.

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Jun    4.46 miles (=7,850 yards, =7,178 meters)
Total    38.20 miles (=67,226 yards, =61,472 meters)


The Rain Interruptus

Ugh.  Tried to swim but then the thunderstorms started.  Got in 350 yards.  I also may have fried my Garmin Swim.  After two years the battery was low so I practiced taking the battery out and put the old one back in.  Well water got in the battery area.  Ugh!  Going to let it dry and see what happens.  Damn It!

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Jun    3.04 miles (=5,350 yards, =4,892 meters)
Total    36.78 miles (=64,726 yards, =59,186 meters)
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 44.66 miles required as of today to reach my goal by the end of the event
My actual current pace: 36.78 miles as of today

Looking at the storm right now I don't think I'll make it back to the pool.  Was hoping to head back before my spin class tonight.  Oh well.  I have a dentist appointment on Friday for my broken tooth so no swim to Saturday.


It's Too Darn Hot To Swim With My Baby Workout

For some reason I had the Cole Porter song in my head after my workout.  Mainly because the pool was too darn hot and the sun was right above me.  My scalp started to feel like I was being fried by the Tuesun so I gave up swimming after 30 minutes.  The air is in the 90's, humidity is up there and the pool water is mid-80's F.  At least I got a swim.  Don't know if I'll swim again before Saturday.

Warm Up

200 Swim

200 Kick

Pull Set:

2x50's on 60

2x75's on 1:15

2x100's on 2 minutes (or was it faster?)

2x75's on 1:15

2x50's on 60

Oh!  I was going to do a longer or bigger pryamid but it was too hot.  (700/1100)

1    :39.3     50     1:18
2    :38.3     50     1:17
3    :57.4     75     1:17
4    :59.5     75     1:19
5    1:18.3     100     1:18
6    1:18.3     100     1:18
7    :59.8     75     1:20
8    1:00.6     75     1:21
9    :39.2     50     1:18
10    :40.7     50     1:21

8x25's easy kick on 30 to attempt to cool offf.  (200/1300)

4x25's IM order on 30

100 IM.

Once again I was going to do a ladder but the pool was making me ill and started to feel a leg cramp coming.  I figured I'd call it a day.  I did 4 spin classes yesterday and I have 1 later today so I'm getting enough cardio.  I just need to work on my swim technique and speed.  Hopefully Sunday mornings will do it. (200/1500)

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Jun    2.84 miles (=5,000 yards, =4,572 meters)
Total    36.58 miles (=64,376 yards, =58,866 meters)

Got to step up my yardage but at least I'm a head of Jan!  Although I did look at some of the yardage of my swim folks on my old team and while I'm at 36 miles they are already past 100.  I'm way behind! 


That Felt Better Swim Workout

I got to admit this morning's swim felt a lot better.  My muscles were sore but I swam a bit faster.  I was with the swim gang for the lap swim and even though we did different strokes the set was the same and it force me to swim faster.

SunswimGot in the pool before most of the gang and just swam a little bit of pulling and swimming with some backstroke.  Not to much.  I kept stopping to stretch my shoulder.  Yesterday in between swimming and my spin class I did some overhead presses in my upper body workout.  I was feeling it this morning. 

Warm Up

500 yards at least but I think it was more.  I was playing with my Garmin Swim.  The low battery indicator came on also.  First time for that.  Guess it's time to replace the battery. (500)

Drill Set:

6x75's 25 Pull/25 Kick/25 Swim I think it was 2 Free, 2 back and 2 breast.  (450/950)

Main Set:

4 Rounds -

4x25's on 30 for pace.

100 Fast.  I forget the interval I know the last two were to be on 2:20 but we messed up the interval.  I did everything IM with 25's of each stroke the 100 IM.  They did the first 2 rounds back and the second 2 rounds breaststroke.  (800/1,750)

1    :16.6     25     1:06
2    :21.8     25     1:28
3    :26.0     25     1:44
4    :18.9     25     1:16
5    1:22.5     100     1:23
6    :17.2     25     1:09
7    :21.3     25     1:26
8    :24.4     25     1:37
9    :17.6     25     1:11
10    1:19.8     100     1:20
11    :16.4     25     1:06
12    :20.4     25     1:22
13    :23.3     25     1:33
14    :18.3     25     1:14
15    1:20.2     100     1:20
16    :15.9     25     1:04
17    :20.8     25     1:23
18    :23.3     25     1:33
19    :24.4     25     1:38
20    1:16.6     100     1:17

That last 100 IM is what I should be swimming them every single time!  I was happy with my swim today.  Just having the little added pressure of swimming with other folks makes such a great difference.  I need to do this every Sunday.  It made my mindset so different then yesterday.  Yesterday I was depressed and mad at my swimming and today I'm like yeah, it's not so bad.  The only thing about swimming on Sunday is that I'm not really letting my body recovery.  I'm way overtraining with my spin classes at work.  Oh well, at least I'm still swimming and am fit.

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Jun    1.99 miles (=3,500 yards, =3,200 meters)
Total    35.73 miles (=62,876 yards, =57,494 meters)


Blah Blah Blah Swim Blah Blah Blah Sorta Workout

Swimming this past week hasn't been a thing at all this past week.  Work has taken over trying to Swmmingmake hours with classes, personal training and other shifts at the gym.  Getting to the pool at the various lap swims just didn't happen.  But today I sorta made it for a bit.  I gotta admit I wasn't very motivated and after a week of not swimming I was even less  motivated.  I just putz'ed around for 40 minutes.  I had an early client at 6:30am then after that hit the pool.  I knew I had to teach a class later and work a shift at the gym so I didn't want to kill myself.

Warm Up:

20o Swim

200 Pull No Paddles

200 Kick

I knew I wasn't feeling it so I putz'ed around some more...this is when I fucked up using my watch to keep track of what I was doing

Pulling 50's with paddles on 50

1    :38.5     50     1:17
2    :35.8     50     1:12
3    :36.3     50     1:13
4    :36.3     50     1:13
5    :37.6     50     1:15

I think I did 7 of them.  I gave up once I realized I fucked up the watch. (350/950)

4x50's Backstroke swim on 60 (200/1150)

1    :43.9     50     1:27
2    :43.7     50     1:28
3    :44.0     50     1:28
4    :42.1     50     1:24

This lap pool didn't have backstroke flags up, so annoying.

3x100's IM on 2 minutes (300/1450)

1    1:25.9     100     1:26
2    1:24.9     100     1:25
3    1:27.0     100     1:27

This is one random workout....

4x50's Pulling Free with paddles (200/1650)

1    :39.7     50     1:19
2    :40.3     50     1:20
3    :39.5     50     1:19
4    :40.4     50     1:21

4x25's Fly on 30 (100/1750)

1    :17.7     25     1:10
2    :17.5     25     1:11
3    :17.2     25     1:09
4    :17.8     25     1:11

So at least I swam, right?  Ugh!  I'm sorta thinking of swimming with the few senior folks for the sorta workout tomorrow.  But Sunday is the one day I can sleep past 5am.  I need the swim but I'd rather sleep in and relax for one day.  Oy!

My Progress for Go The Distance 2014

MonthTotal Distance
Jan 2.76 miles (=4,850 yards, =4,435 meters)
Feb 4.15 miles (=7,300 yards, =6,675 meters)
Mar 5.82 miles (=10,250 yards, =9,373 meters)
Apr 7.41 miles (=13,050 yards, =11,933 meters)
May 13.59 miles (=23,926 yards, =21,878 meters)
Jun 0.99 miles (=1,750 yards, =1,600 meters)
Total

34.73 miles (=61,126 yards, =55,894 meters)

 

 


Quick Swim & A Nap Workout

Quick lunchtime swim workout.  Yawn!  I had a personal training client at 6:30am so no morning swim and after that taught a spin class.  In between I was reading and having a hard time keeping my eyes open.  After the class I made it home in time for the lap swim.  Got to the pool right at noon.  I don't know why I was still a bit tired but had a horrible warm up.  The pool water was pretty warm, ugh, summer.  No chillers means horrible swims for a few months.

Warm Up:

200 Swim

200 Pull

300 Kick (700)

I was planning a main set that wasn't long but not to easy.  Then I meesed up with my watch and called it quits.

Main Set: (sort of)

4x75's Pulling w/Paddles on 1:15 (300/1000)

2x50's Pulling w/ Paddles on 55 (100/1100).  That is when I stopped.  It was to be 6x50's.  Then I was going to do some IM. 

1    1:01.6     75     1:22
2    1:02.3     75     1:23
3    1:01.5     75     1:22
4    1:00.7     75     1:21

300 IM Kick (2x25 Free / 25 Breast, 2x25 Free / 25 Back, 2x25 25 Free / 25 fly) (300/1400)

3x100's IM on 1:50.  I called it quits after 3.  I was going to do 5 but my laziness and the warm water got the best of me.  I'm not good swimming alone.  (300/1700)

1    1:27.6     100     1:28
2    1:25.6     100     1:26
3    1:25.6     100     1:26

Not the greatest swim workout but it was a workout.  I took a quick nap after the swim. 

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    13.59 miles (=23,926 yards, =21,878 meters)
Total    33.74 miles (=59,376 yards, =54,294 meters)

Hopefully I can get one or two more swims this month. We shall see with work.  Hopefully I can get a few swim reports out this week but we shall see with work.  Keep swimming...

 


More Of A Warmup Then A Workout Swim

Ahh...a holiday weekend which means I have two days off in a row.  I decided to use Sunday as my recovery or rest day and then swim on Monday (today.)  I set my alarm last night then decided to turn it off.  I could swim in the afternoon by myself was my reasoning.  But then I woke up this morning on time without an alarm.  So I decided to go swimming but thought it was Sunday and the gang meets at 7:30am not 6:45am.  So about 7:00ish I realized it was Monday and rushed to the pool.  Only to find every lane filled but not much of the gang was swimming.  A few were doing there own thing or previous workouts given.  I just jumped in and putz'ed around.  I wasn't motivated to push myself without the gang around.

Warm Up:

200 Swim

10x50's Pulling w/o Paddles on 60 (500/700)
1    :41.1     50     1:21
2    :41.3     50     1:23
3    :41.7     50     1:23
4    :42.1     50     1:24
5    :41.6     50     1:23
6    :42.8     50     1:26
7    :43.0     50     1:26
8    :43.0     50     1:26
9    :42.4     50     1:25
10    :41.6     50     1:23

6x50's Kick on 60 (300/1000)

5x50's Pulling w/ Paddles No Buoy on 60.  My legs almost sank me as they dragged behind. (250/1250)
1    :43.8     50     1:28
2    :43.9     50     1:28
3    :43.4     50     1:27
4    :43.0     50     1:26
5    :41.8     50     1:24

4x50's Pulling w/Paddles and buoy on 50. (200/1450)
1    :36.3     50     1:12
2    :36.9     50     1:14
3    :38.5     50     1:17
4    :38.0     50     1:16

2x50's 25 fly / 25 free (100/1550)

So a 35 minute unmovited 1,550 yard swim. A swim is a swim so at least I swam.  I got the day off to watch bad tv!  Tomorrow I may try to swim in the afternoon on my break from work.  We shall see.  I may not swim to the weekend otherwise.

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    12.63 miles (=22,226 yards, =20,324 meters)
Total    32.77 miles (=57,676 yards, =52,739 meters) GtdMy goal for 2014 is low enough that I may be able to catch up and make it.  100 miles isn't much!  At least that could motivate to get more short swims in. 

My official times from last weekends swim meet are in.  My times aren't great but hey, I got times:

200 Free 2:29.52
200 Back 2:48.13
50 Fly   32.28
100 Fly  1:11.40
200 Fly  2:50.18

Pretty slow even for LCM standards.  Three years ago I was a 2:35 in the 200 fly and 2:37/39 in the 200 back.

             
               

3,700 Yard Almost There Workout

I had to trek to the other side of earth or at least The Villages to work this morning so I was lucky enough to swim in one of the newer pools here.  A little background on this area that I live in is a retirement community called The Villages and is in Florida.  As a resident here I can swim in any of Eisnehowerthe Sport Pools which are 25 yards.  Now some of these sport pools are like bath water for the older folks aqua fitness classes.  A few of them are actually used for swimmers and aren't as hot.  Mind you none of them have chillers so come July and August they are all hot.  I have one of the better pools right by the house but the pool by the gym I work out isn't so great.  But today I was working at our other gym location about 30 minutes south of where I live and boy they are lucky!  They have a decent pool 3 minutes from the gym.  Since that area is only just starting to build up I pretty much had the pool all to myself.  After teaching at 5:45 Group Power I headed to the pool and swim about 1 hour and 20 minutes. 

Warm Up:

500 Swim

10x50's Kick on 60 (500/1000)

Pull Set:

20x50's Pulling w/ Paddles on 60 (1000/2000)
1    :43.8     50     1:27
2    :42.4     50     1:25
3    :43.1     50     1:26
4    :42.2     50     1:24
5    :43.6     50     1:27
6    :42.8     50     1:26
7    :42.6     50     1:25
8    :42.9     50     1:26
9    :41.2     50     1:22
10    :40.9     50     1:22
11    :41.1     50     1:22
12    :40.9     50     1:22
13    :42.5     50     1:25
14    :40.9     50     1:22
15    :41.7     50     1:23
16    :41.0     50     1:22
17    :41.6     50     1:23
18    :42.5     50     1:25
19    :42.3     50     1:25
20    :42.7     50     1:25

Stroke Kick Set:

10x50's on 60 (500/2500)

3 Fly

3 Back

10374924_10152258524134737_7349929518802965733_n3 Breast

1 Free

Stroke Set:

20x25's on 30 5 Rounds 25 Fly/ 25 Back/ 25 Breast/ 25 Free (500/3000)

1    :17.1     25     1:07
2    :22.9     25     1:32
3    :26.0     25     1:44
4    :19.3     25     1:17
5    :16.9     25     1:07
6    :23.0     25     1:32
7    :26.0     25     1:44
8    :19.0     25     1:16
9    :17.4     25     1:10
10    :22.0     25     1:28
11    :25.5     25     1:42
12    :19.2     25     1:17
13    :16.7     25     1:07
14    :23.2     25     1:33
15    :25.6     25     1:42
16    :19.2     25     1:17
17    :17.5     25     1:10
18    :23.6     25     1:34
19    :25.6     25     1:43
20    :19.2     25     1:17

Pull Free Set:

5x100's Free Pulling W/o Paddles on 1:40 (500/3500)
1    1:23.0     100     1:23
2    1:21.3     100     1:21
3    1:20.5     100     1:20
4    1:21.7     100     1:22
5    1:24.4     100     1:24

IM Set:

2x100's on 2 Minutes (300/3700)
1    1:27.9     100     1:28
2    1:25.5     100     1:26

I really wanted to swim 5x100's but my body was telling me to stop.  It would have been nice to do 4,000 yards but 3,700 isn't so bad.  It's the most I've swam in one swim in a while.  Not bad for after a Power Class.  I then went for breakfast, relaxed and taught a 30 minute spin class. 

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    7.41 miles (=13,050 yards, =11,933 meters)
May    11.75 miles (=20,676 yards, =18,906 meters)
Total    31.89 miles (=56,126 yards, =51,322 meters)

May is really become a great swim month for me.  I should be getting two swims over the holiday weekend!