Quick 30ish Minute Freestyle Swim Workout

It's seems Typepad is back up after another day of being down.  Don't worry I didn't go anywhere!  On to the swim...

A little more sun time or swim time during lunch.  After the swim meet on Sunday I feel more motivated to swim.  Although yesterday teaching spin was very painful the day after a meet.  Oy!  Today I decided to go it easy at the pool.  Just wake the body up a little.  I was going to do just 2,000 yards but after 1,700 my body said "no mas".

Started off by pulling which isn't a smart thing to do but I did...

5x100's Pulling on 1:45

1    1:30.2     100     1:30
2    1:25.3     100     1:25
3    1:25.5     100     1:25
4    1:23.6     100     1:24
5    1:21.7     100     1:22

Then I kicked 5x100's on 2 minutes.  (500/1000)

10x50's Swim Free on 60 (500/1500)

1    :38.8     50     1:17
2    :39.0     50     1:18
3    :38.2     50     1:16
4    :38.0     50     1:16
5    :36.6     50     1:13
6    :36.7     50     1:13
7    :35.7     50     1:11
8    :36.4     50     1:13
9    :36.8     50     1:14
10    :36.9     50     1:14

I had planned on swimming 5 more 100's or puling them.  I did 2 of them on 1:30 and I just gave up.  I could have pushed myself but I do gotta work and teach spin still later.  So 1,700 yards is better then nothing.  Hoping to get an afternoon swim in tomorrow but don't know.  Timewise this week is tough so the next swim might not be to Saturday.

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    9.65 miles (=16,976 yards, =15,523 meters)
Total    29.79 miles (=52,426 yards, =47,939 meters)

Don't Call It A Callback Swim Meet. My Ocala LCM Partial Swim Results

My first Masters Swim Meet in two years wasn't so pretty today.  I barely swimming so what was I thinking of jumping into the pool today?  I entered the 200 LCM Free, 50 LCM fly, 100 LCM fly, 200 LCM Back and barely finished the day with the 200 LCM fly.  It was a killer day!

The meet was in Ocala at some local college.  Not the greatest pool in the world but hey it's a pool. I think I swam more today then I have in some of my lap swims.  Ouchie!

First Event:

200 Freestyle: It's a blurry pix but my time was 2:29.52 (it looks like a .52)  I went easy the first 100 yards and the guy blew me away but I started to close in on the last 50.  I was holding back since I hadn't swam long course in ages.  I was full of self-doubt.  This is the first time I've done the 200 LCM Freestyle so I have nothing to compare it with.

Second Event:

50 Butterfly: I did a 32.15 two years ago at the same meet so it wasn't so bad. 

Third Event:

100 Butterfly:

I don't have my results.  I don't have a previous time to compare to.  Hopefully the results will be up tomorrow.

Fourth Event:

200 Backstroke: I've swum this event three times in the past.

2:36.90      
2:37.10      
2:39.25 

So that was a pretty bad swim today!

Fifth Event:

200 Buttefly:

No results yet.  We left the meet before they were posted.  In the past for this age group I've swum this event with

2:35.72
2:35.80    

So I know today was slower then that.  My arms were killing me!  I really didn't know if I was going to finish swimming the event.  Luckily it was my last event of the day. 

Out Of Swim Shape Workout

Yeah, it's the weekend.  Boo, I had to work today.  I had a client at 6:30am then nothing to a class at 10:30am so I had a bit of time to go swimming.  Since the pool closest to me lap swim ends at 7:50 I headed to another pool.  It's an outdoor 25 yard pool.  It's not a bad pool as it's used for Senior Games and the local high school team but it's the temp is pretty warm.  That and for some reason they never put in the backstroke flags.

I was able to get in 54-50 minutes in the pool.  Didn't want to push myself too hard as I have my first masters swim meet in like two years.  Ugh!  I'm so out of swim shape.  I'm using tomorrow as just a fast swim workout.

Warm Up

300 Swim

300 Kick

5x100's Pulling with Paddles on 1:40 (I think) (500/1100)

1    1:21.8     100     1:21
2    1:20.6     100     1:21
3    1:16.8     100     1:17
4    1:18.7     100     1:19
5    1:11.6     100     1:12

Stroke Set:

12x25's (300/1400):

4 Fly on 30

4 Back on 30

4 Breast on 40

1    :18.0     25     1:11
2    :17.2     25     1:09
3    :17.1     25     1:09
4    :17.8     25     1:11
5    :23.1     25     1:32
6    :24.4     25     1:38
7    :24.7     25     1:39
8    :23.7     25     1:35
9    :25.9     25     1:44
10    :24.6     25     1:38
11    :24.4     25     1:38
12    :25.8     25     1:44

200 Easy Kick (200/1600)

6x50's (300/1900):

2 Fly on 60

2 Back on 60

2 Breast on 60

1    :36.5     50     1:13
2    :36.9     50     1:14
3    :44.9     50     1:30
4    :47.0     50     1:34
5    :52.8     50     1:46
6    :51.6     50     1:43

100 Easy Kick (100/2000)

3x100's (300/2300)

1 Fly on 2 minutes

1 Back on 2 minutes

1 Breast

1    1:15.9     100     1:16
2    1:30.5     100     1:31
3    1:45.6     100     1:46

S0 2,300 yards.  I did stroke today because I know I'm swimming a 200 backstroke and a 200 butterfly tomorrow.  Other then that I have no idea what I'm entered in.  There was no online entry, no online psych sheets or anything online.  Guess I'll find out tomorrow! 

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    7.84 miles (=13,800 yards, =12,619 meters)
Total    27.98 miles (=49,250 yards, =45,034 meters)

Lookie, lookie!  I'm on a swim roll!  Hopefully tomorrow won't be so bad I won't give up swimming! 

Quick 20 Minute Swim Workout

I only got 4 Minutes to save the world or maybe just get ready for work but here is this mornings short short swim..

Warm Up

600 (swam 250 of it pulled w/o paddles the rest)

4x50's Kick / 2x50's Kick/Swim (300/900)

Main Set:

4x25's on coach send off to set pace.

3x100's on 1:30

1    :18.7     25     1:14
2    :20.1     25     1:20
3    :19.3     25     1:17
4    :19.2     25     1:17
5    1:14.7     100     1:15
6    1:12.5     100     1:12
7    1:11.2     100     1

Now that really wasn't the set but I ran out of time it was already 7:20am.  I knew I had to get home, eat, shower and be ready to leave for work by 8:10ish am.  So 1,300 yards in about 20 minutes give or take a minute or two.  But I worked harder during the kicking and the swim set.  I had the fast swimmers with me so it made me push harder then I do on my own.  I'm hoping to make Wednesday a regular thing but swim the full 40-50 minutes starting next week. 

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    6.53 miles (=11,500 yards, =10,516 meters)
Total    26.68 miles (=46,950 yards, =42,931 meters)

Quick 20 Minute Swim Workout

I only got 4 Minutes to save the world or maybe just get ready for work but here is this mornings short short swim..

Warm Up

600 (swam 250 of it pulled w/o paddles the rest)

4x50's Kick / 2x50's Kick/Swim (300/900)

Main Set:

4x25's on coach send off to set pace.

3x100's on 1:30

1    :18.7     25     1:14
2    :20.1     25     1:20
3    :19.3     25     1:17
4    :19.2     25     1:17
5    1:14.7     100     1:15
6    1:12.5     100     1:12
7    1:11.2     100     1

Now that really wasn't the set but I ran out of time it was already 7:20am.  I knew I had to get home, eat, shower and be ready to leave for work by 8:10ish am.  So 1,300 yards in about 20 minutes give or take a minute or two.  But I worked harder during the kicking and the swim set.  I had the fast swimmers with me so it made me push harder then I do on my own.  I'm hoping to make Wednesday a regular thing but swim the full 40-50 minutes starting next week. 

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    6.53 miles (=11,500 yards, =10,516 meters)
Total    26.68 miles (=46,950 yards, =42,931 meters)

My Three Years Of Tappering Should Work!?!

I was on a swim roll then I hit the breaks but I'm trying to get a regular schedule that will work with swim lap times.  It's tough.  This was the first week I no longer teach Tues/Thurs classes at 5:45 and 7am figuring I'd go swimming.  But then I picked up a personal training client who likes early am so 6:30 it is.  So no 7am lap swim and back to 12-1 on Tuesdays at least.  Thursday's I work on the fitness floor after my client to about 12 so no go then.  I could do the 3pm I guess.  Ugh!

At least I got a swim in this afternoon.

Warm Up

300 Swim (100 free / 200 back)  Swimming backstroke helped open up some tight chest muscles.

300 Kick.

Pulling Set:

10x100's Pulling w/Paddles.  I screwed up my watch so the first one was on 2 minutes but the rest on 1:45

1    1:26.5     100     1:26
2    1:25.3     100     1:25
3    1:24.9     100     1:25
4    1:26.3     100     1:26
5    1:24.7     100     1:25
6    1:23.4     100     1:23
7    1:24.5     100     1:25
8    1:24.7     100     1:25
9    1:21.4     100     1:21
10    1:24.8     100     1:25

Then an easy 200 kick free and back.

5x100's IM on 2 minutes.  Lot's of rest.  I was going to swim a few more but was running out of lap time.  S0 2,300 yards in 45 minutes. 

1    1:33.4     100     1:33
2    1:31.3     100     1:31
3    1:31.5     100     1:32
4    1:31.0     100     1:31
5    1:31.0     100     1:31

The whole workout was a swim just to swim.  Some garbage yardage.  Just trying to keep some sor t of swim form.  I'm going to compete in my first meet in like 2 years.  And it's LCM which I haven't swam in 2 years.  I signed up for a bunch of 200's.  Back, Fly, IM maybe Free and the 100 Fly.  I'm not going to worry about it and just think of it as a swim practice.  Thinking of my lack of swimming as just a very long several year long taper.

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    5.80 miles (=10,200 yards, =9,327 meters)
Total    25.94 miles (=45,650 yards, =41,742 meters)

So far so good swim yard wise in May.  Sort of sad when you look at those totals.  The grand total is like one old month of swimming for me. 

The Speed Tan Workout! 2,300 Yard 50 Minute Workout

Yeah, another swim!  This is starting to become a swimming blog again!  After teaching 2 spin classes I was able to get away from work to get in to a lap swim.  It's nice to get away from the gym and get a swim in.  It's becoming more of a therapy thing for me then a swim thing.  I get to get away from the gym and the music and just let my mind think about me.  I never realized how important swimming is to me till very recently.  Before it was about trying to be faster but now it's my one hour therapy session.  All my classes are taking a toll on my body and it's nice to jump in the pool and just float.  My body loves me for it.  Since my legs were dead today after my two classes I decided to pull my entire swim today.

Warm Up

100 Swim, yup that's it!

Pulling Set #1:

10x100's Pulling on 1:45 NO Paddles

1    1:22.3     100     1:22
2    1:21.4     100     1:21
3    1:22.2     100     1:22
4    1:18.9     100     1:19
5    1:21.5     100     1:22
6    1:20.8     100     1:21
7    1:20.1     100     1:20
8    1:18.6     100     1:19
9    1:21.9     100     1:22
10    1:21.0     100     1:21

Kick Set:

200 Backstroke Kick With Fins.  Okay, this was more of what I call my "Speedo Tan Line" time.  The first 25 felt nice but I could feel leg muscles getting crampy and very sore. 

Pulling Set #2:

10x100's Pulling on 1:45 With Paddles

1    1:20.0     100     1:20
2    1:21.0     100     1:21
3    1:22.5     100     1:22
4    1:23.8     100     1:24
5    1:20.6     100     1:21
6    1:23.4     100     1:23
7    1:22.3     100     1:22
8    1:21.9     100     1:22
9    1:21.5     100     1:21
10    1:18.5     100     1:19

That was it!  I was out of time anyways as the water volleyballers were arriving.  Plus I was tr.ying to avoid running into a creepy guy in the locker room.  2,300 yards!  Not to bad.
I gotta swim more!  But May looks to be a good month for this year swim wise.  I am actually going to swim a LCM meet in a few weeks but I'm only considering it a workout as I'm not in swim shape right now.

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    4.49 miles (=7,900 yards, =7,224 meters)
Total    24.63 miles (=43,350 yards, =39,639 meters)

I Really Am Getting Slower and Slower By The Day.

Another day and another swim.  Twice in one week, I'm on a roll.  I've cut back the number of classes I'm teaching so I have less excuses to swim in the lunch time lap swim.  I'm telling or promising myself now that I'm going to wake up and swim tomorrow with the gang!  Of course tonight after work I may not feel so motivated to wake up at 6am instead of sleeping in to 8am.  Oh well.

The Lap Swim:

Warm Up

200 Free

200 Back.  It's so sunny and nice right now I do more backstroke so I can work on my speedo tan! 

200 Kick. (600)

Okay so then I decided to play with my Garmin Swim and set up a new custom screen.  I was debating on swimming or pulling a distance and was going to pause and unpause quickily at the turns.  I was hoping to see my ongoing time, my time at the pause and my yardage.  Some how I failed at setting it right so I stopped and went back to the way I had it.

200 Pulling (200/800)

reset the watch

4x100's Pull on 1:30 (400/1200)

1    1:19.4     100     1:19
2    1:19.7     100     1:20
3    1:19.0     100     1:19
4    1:21.2     100     1:21

then a 200 kick some fly and back on my back.  Two words "Speedo Tan" (200/1400)

4x100's IM on 1:45 (400/1800)

1    1:30.3     100     1:30
2    1:30.2     100     1:30
3    1:29.2     100     1:29
4    1:26.4     75     1:55

I don't know why the last one readed a 75 but whatever.  Not the best of times.  I can't believe how slow I'm getting.  I know it's partly fatigue from teaching spin so much and some of it is lack of swimming hard or even at all.  That is why I need to wake up and swim with the gang.  Just to get a little more real swimming in.  1,800 yards in for the swim.  I could have swam more since I had 10 more minutes of lap swim (12-12:50) but told myself I got one more spin class today and I'm swimming tomorrow so go home and eat lunch.

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    3.18 miles (=5,600 yards, =5,121 meters)
Total    23.32 miles (=41,050 yards, =37,536 meters)

At least I'm getting past Jan!  In other news I've been swimming with my Garmin Vivofit.  The swim gave me another 1200 steps for the day!  I'm down to just wearing my Fitbit Flex and the Garmin Vivofit.  I've ditched the Nike+ Fuelband.  The button no longer was respoding but it was recording. I had to sync it via USB and not Bluetooth.  Considering Nike is killing the Fuelband and going to include Nike+ in the iWatch I'll just wait to the iWatch comes out.  As for the Vivofit I do like how I can use it as a watch as the screen is on all the time.  Now I mostly got it to use at work instead of my Garmin 210 but I somehow lost my HR monitor since getting it.  So I gotta buy a new strap and monitor so I can use the Vivofit as my HR Monitor. Ugh! 

May The Swim Be With You Workout.

Decided to sleep in and swim on my own.  Of course I don't push myself when I swim alone but I need the rest.  Being a spin instructor and personal trainer means I get up early during the week to workout others so come the weekened I like my sleep.  I need to break the sleep in cycle at least one day a weekend to swim with the gang.  But at least I swam...

Warm Up

200 Swim

200 Pull

400 Kick.

Stroke Set:

4x50's Back on 60

1    :48.2     50     1:36
2    :48.0     50     1:36
3    :47.5     50     1:35
4    :46.0     50     1:32

Nothing too fast. Then...

4x200's IM on 3:30

1    3:01.9     200     1:31
2    3:00.6     200     1:30
3    2:58.8     200     1:29
4    2:55.7     200     1:28

Not super fast here but I did descend.  My aches and pains seem to away but then the fatigue set's in.  Or is it boredom of swimming alone? 

4x50's Butterfly on 60

1    :37.1     50     1:14
2    :36.4     25     2:26
3    :35.9     50     1:12
4    :36.9     50     1:14

That last 50 my stroke just fell apart.  Fatigue set in. 

You MAY have noticed lot's of 4's.  It is May 4th which is Star Wars Day.  May the 4th Be With You!  It wasn't in my swim but alas "at least I'm swimming." 

2,000 yards.  I really wanted to swim 4,000 yards but just didn't have it in me.

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    2.16 miles (=3,800 yards, =3,475 meters)
Total    22.30 miles (=39,250 yards, =35,890 meters)

Easy Afternoon Swim Workout

I slept in this morning so I headed to an afternoon lap swim in between the rain showers.  Luckily I was able to get in a quick swim.  Just a basic swim but it's still a swim.

Warm Up:

3 easy 200's.  (600)

1    3:03.6     200     1:32
2    2:50.0     200     1:25
3    2:47.0     200     1:24

400 Kick (400/1000)

Main Set:

All freestyle pulling

200 on 3:15

2x100's on 1:30

4x50's on 60

2x100's on 1:30

I had planned on doing another 200 but 1.) I wasnt' motivated and 2.) dark clouds started to roll in so I called it quits. (800/1800)

1    2:51.2     200     1:25
2    1:26.0     100     1:26
3    1:14.6     100     1:15
4    :34.7     50     1:09
5    :36.3     50     1:13
6    :36.3     50     1:13
7    :38.0     50     1:16
8    1:11.7     100     1:12
9    1:14.7     100    

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    1.02 miles (=1,800 yards, =1,646 meters)
Total    21.16 miles (=37,250 yards, =34,061 meters)

At least it's a swim.  Hopefully the storm will pass and I can get a real workout in the morning with the gang tomorrow.