What's For Lunch? A 1,600 Yard Quick Swim Workout

Since I had a class at 7am I wasn't able to get to the pool to lunch time.  The good part is that I get some sun time the bad news is that I'm lazy on my own and it's getting a bit warm in the pool with the sun on my back.  But a swim is a swim!

Warm Up

200 Swim

200 Kick

Pull Set:

4x100's Free Pulling w/paddles on 1:40

1    1:20.8     100     1:21
2    1:18.4     100     1:18
3    1:18.9     100     1:19
4    1:19.6     100     1:20

IM  Set:

3x200's IM on 3:15

1    2:51.6     200     1:26
2    2:49.7     200     1:25
3    2:50.1     200     1:25

200 Kick

So 1,600 yards in about 30 minutes.  Better then nothing!  I don't know if it's because I'm out of shape or swimming unmotivated by myself but those 200 IM's killed 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)
Total    20.14 miles (=35,450 yards, =32,415 meters)

Hoping to get one more swim in tomorrow.  But we shall see.  April at least  was/is my best swim month yet.  Gotta keep rolling along.  Now back to work.  Teaching Group Power tonight.  Wahoo!

Back In The Water Swim Workout

It's been a bit of a crazy week but I'm back.  I actually even got back into the pool today.  I had planned on swimming with the gang at 7am but after my week I needed to rest up.  I taught a total of 17 classes last week at the gym.  I was beat.  Yesterday alone I taught 4 classes pretty much all back to back.  After that morning all I did was lay down and watch tv on Netflix.  Today if I didn't swim at 7am I told myself I'd use today as a recovery day but I got restless and headed to the pool from the noon time lap swim hour.  I'm so glad I did.  I was a bit sore and rough in the beginning but towards the end I felt strong again.  It was a fast swim  but my swim edurance is getting back. 

Warm Up

300 swim

300 Kick.

The 300 swim was a bit rough.  I was super tired and a bit sore.  I just had to get it down.  I was about to give up.  But then the next set started to feel good if a bit slow.

5x200's Pull w/ Paddles on 3:00 (1000/1600)

1    2:34.7     200     1:17
2    2:35.4     200     1:18
3    2:30.7     200     1:15
4    2:33.8     200     1:17
5    2:30.4     200     1:15

Those times are slow but it wasn't the times it was how I felt.  Those times should be 2:20's but at least it isn't even slower.  I do think if I wasn't swimming alone I may have pushed myself a bit more. 

The sun was out so I decided to work on my tan and do some backstroke.

10X50's Backstroke on 60 (500/2100)

1    :44.3     50     1:28
2    :44.5     50     1:29
3    :44.2     50     1:28
4    :41.2     50     1:23
5    :42.8     50     1:26
6    :43.5     50     1:27
7    :42.7     50     1:26
8    :41.5     50     1:23
9    :40.7     50     1:21
10    :45.3     50     1:31

Once again nothing fast. 

5x100's IM on 1:50 (500/2600)

1    1:26.3     100     1:26
2    1:27.3     75     1:56
3    1:25.2     100     1:25
4    1:25.4     125     1:08
5    1:25.5     100     1:26

Those times, oy!  So so slow.  They should be at least 10 seconds faster.  But once again I felt great.  The butterfly felt strong yet relaxed.  I was happy with this set.  The whole workout felt good for a change. Don't know if cuz' other parts of my life are easing up so that this allowed me to swim in peace.  EIther way I felt good today.  I'll try to get a swim in tomorrow.  Then after the next two weeks my work load will change and I should be able to get more swims in during the week.  In thoery at least.

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    6.51 miles (=11,450 yards, =10,470 meters)
Total    19.23 miles (=33,850 yards, =30,952 meters)

At least Im sorta on a roll in my Go The Distance.  Of course I'm more then 1/2 to a 1/3 of what I use to swim in a month but I'm slowly building each month of this year. 

Almost On A Roll With This Swim Thing Workout

Typepad Up, Typepad Down.  Typepad has been under DOS attacks for the last 6 days or so.  Therefore the17thman has been up and down and I've been unable to post anything.  So while it's up now here is a swim workout from earlier today.

Didn't know if I was going to get any swim time in but a water pipe issue closed work for a few hours so it was swim time.

Warm Up
100 Free Swim
100 Back Swim
4x100's Pull Free (forgot interval)
1    2:56.0     200     1:28
2    1:23.2     100     1:23
3    1:21.2     100     1:21
4    1:21.5     100     1:22
5    1:25.6     100     1:26

Main Set
Part I
200 back kick with fins
4x50's Back w/fins on 60
4x50's Back w/o fins on 60
1    :41.6     50     1:23
2    :42.1     50     1:24
3    :42.6     50     1:25
4    :42.8     50     1:26
5    :43.3     50     1:27
6    :43.5     50     1:27
7    :44.6     50     1:29
8    :46.3     50     1:33

Part II
200 fly kick with fins
4x50's Fly w/fins on 60
take 15 seconds rest
4x50's Fly w/o fins on 60
1    :36.2     50     1:12
2    :36.0     25     2:24
3    :34.6     50     1:09
4    :35.9     50     1:12
5    :37.0     50     1:14
6    :37.2     50     1:14
7    :36.8     50     1:14
8    :37.0     25     2:28

That was it and I called it day.  I was beat.  I taught two spin classes this morning and have a Power class tonight.  Maybe I will try to get a swim in tomorrow afternoon.  A really short one.

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    5.03 miles (=8,850 yards, =8,092 meters)
Total    17.76 miles (=31,250 yards, =28,575 meters)

You Want Me To Swim Breaststroke In A Workout?

Oy!  After a night of just watching tv I went to bed somewhat early so I could get up and swim this morning.  I need to get some pool time in if I want to swim a LCM (Long Course Meters) Meet next month.  Haven't been to a meet in almost two years.  I'm so out of swim shape that I got a month to get into something of a swimming shape and time. 

Warm Up

100 Free / 100 Pull / 100 Kick (No fins) / 100 Swim (400)

300 Free Push laps 3/5/9/12 (300/700)

Distance:     300 yd
Pool Length:     25 yd
Time:     4:10
Avg Pace:     1:23 min/100 yd

Main Set:

3 Rounds (900/1600

100 Free on 1:40

100 Breast on 2

100 IM on 2

I hit the wrong button and missed my first 100 breast on the watch.  I swam it just no time.

1    1:20.0     100     1:20
2    1:29.5     100     1:30
3    1:22.0     100     1:22
4    1:42.4     100     1:42
5    1:27.4     100     1:27
6    1:17.7     100     1:18
7    1:37.3     100     1:37
8    1:24.6     100     1:25

Not great times but hey, I'm just starting my swimming reboot.  I think by now I'm on like 1,000 reboot but hopefully this one will stick.

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    2.56 miles (=4,500 yards, =4,115 meters)
Total    15.28 miles (=26,900 yards, =24,597 meters)

At least in the first week of the month I'm almost at Jan yards.  But I look at the year total and I'm like that use to be a monthly total for me.  A slow month.  Gotta take it one small stroke at the time.

Lunch Time Splash Swim

Well a quick lunch time swim.  I got to the pool a little late so I didn' t have much time to swim.  Water Volleyball starts at 1 so lap swimming ends at 12:50. 

Warm Up

100 easy (I have a new toy that I was trying out.  It took a few minutes to get it on right.)

Pulling:

2x200's on 3 minutes (400/500)

1    2:35.9     200     1:18
2    2:35.6     200     1:18

Kicking:

4x50's on 60 (200/700)

Pulling:

12x50's on 55.  I was going to do 10 but ran out of time. (600/1300)

1    :39.0     50     1:18
2    :38.3     50     1:17
3    :39.2     50     1:18
4    :38.6     50     1:17
5    :38.3     50     1:17
6    :39.8     50     1:20
7    :40.2     50     1:20
8    :40.0     50     1:20
9    :40.1     50     1:20
10    :40.7     50     1:21
11    :38.6     50     1:17
12    :37.7     50     1:15

1,300 yards is better then nothing.  Plus I got to play with my new toys.  Can't talk about them  yet but soon...

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    1.65 miles (=2,900 yards, =2,652 meters)
Total    14.38 miles (=25,300 yards, =23,134 meters)

Getting Back Into The Swim of Things Workout #garminswim #swim

Ugh, technology.  When it works it's great when it doesn't it sucks.  But more on that in a bit.  This past week swimming has been put on the back burner.  I've been battling a really deep in the chest winter cold so getting to the pool has not been in the cards.  That and another long week at work.  I taught 19 classes last week with 7 one hour spin classes, 8 thirty minute spin classes, 2 one hour Group Power (Body Pump, weight training) and 2 thirty minute Core classes.  Yeah, I coughed my share during those classes but a lot easier breathing on deck then in the pool.  But I slept in today and went for a later 30 minute swim.

Warm Up
100 Swim

Pull Set:
10x50's Free on 50 (500/600)
1    :37.5     50     1:15
2    :36.3     50     1:13
3    :36.9     50     1:14
4    :36.8     50     1:14
5    :38.6     50     1:17
6    :37.1     50     1:14
7    :36.1     50     1:12
8    :36.3     50     1:13
9    :35.5     50     1:11
10    :37.0     50     1:14

Kick Set:
10x50's Free on 60 (500/1100)

Stroke:
4x25's Fly on 30 (100/1200)
4x25's Back on 30 (100/1300)
1    :18.0     25     1:11
2    :17.3     25     1:09
3    :17.0     25     1:08
4    :17.3     25     1:09
5    :21.4     25     1:26
6    :21.9     25     1:28
7    :21.6     25     1:27
8    :23.6     25     1:34

Pulling:
4x75's on 1:15 (300/1600)
1    :53.3     75     1:11
2    :54.0     75     1:12
3    :53.8     75     1:12
4    :57.3     75     1:16

That was it.  I called it a day.  Cough!  Burning lungs!  The butterfly really did me in even if it was only 4x25's.  So 1,600 yards in about 30 minutes.  I was really inspired to swim today after volunteering as a timer yesterday at the local Senior Games (50+). (me and the other timers.)

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    0.91 miles (=1,600 yards, =1,463 meters)
Total    13.64 miles (=24,000 yards, =21,946 meters)

Technology…I swam with my Garmin Swim today and was hoping to try out my new Garmin Vivofit.  I preorder the Vivofit and got it earlier this week.  But when setting it up it just stopped working.  I emailed tech support and two days later I got the advice to unscrew the device and take the batteries out and put them back in.  So I've been too busy or sick the last two days to do anything.  So today I attempted to fix it.  It took about 30 minutes to unscrew the screws.  They are itty bitty little screws.  I put it back together and got it to sync with my iPad.  Then it froze on the Step Screen and couldn't get it to do anything.  So it's now just sitting on my desk apart and ready for me to try it again.  So not happy.  I might just return it.  I thought it would be great since I can use my heart rate monitor from my Garmin whatever watch with the Vivofit.  But whatever.  After my swim I synced my Garmin Swim but got the new Garmin Connect page which doesn't break down Garmin Swim splits.  Luckily the offer the CLASSIC view which had all my info.  Like I said technology is great when it works but sometimes new doesn't mean better.  In Garmin's case they are very close to losing a loyal fan.  Maybe a Finis Swimsense is in my future swim kit and my Garmin may end up on Ebay.