Sunday Gym and Swim

This morning I woke up and hit the gym for an hour of circuit weight training.  Later in the afternoon it was swim time.  And boy was it swim time.  Not only was it a sunny warm day in Los Angeles it was one hell of a workout.  Several times during the main set I kept telling myself I don't have to swim the whole thing.  I can just get out.  But I stayed in and had a good rally at the end of the freestyle set.  Between Long Beach Pride and a teammate having a Sunday birthday party the very same time as the workout the attendance was pretty low.  I had my own lane!  Wahoo

The Workout:

200 swim
200 pull
150 kick (well more like a 125 as i was kicking the coach said hold up so i turned back so let's say 125) (425)

4x
75 kick
100 IM drill
25 kick
50 swim
I don't remember the intervals.  I took my time with the drills and kicking, took a pee break, goofed off and missed a bit of this.  Let's say I missed a 150 of it all.  (1000/1425)

Stroke Set:
I think we did this 3x or was it 4x  Hmmm...let's just say 4
100 IM 1:30
25 easy on 30
50 fast on 50
25 easy on 50
(800/2225)

Free Set:
This was a doozie of a set.  By the end of the set the lanes cleared down to one per person in all the lanes.
1x25 on 25
1x75 on 60
1x100 on 1:15
2x25
2x75
2x100
3x25
3x75
3x100
4x25
4x75
4x100
Keeping the same intervals with no breaks.  (2050/4275)

Finishing Up Set:
3x
4x25's as follows
1 butterfly kick on back on 30
1 butterfly swim on 30
1 freestyle easy on 40
1 underwater no breathing on 40
(300/4575)

Damn that workout kicked my ass.  It felt good.  That rally I had at the last round of 100's was great.  I was faster than the early rounds of 1, 2 or 3x100's. 

Coughing, Swimming and Gasping For Air

The headline says it all about this mornings swim practice.  I was coughing, swimming and gasping for air.  After thinking I was over my cold the chlorine somehow allowed my cough to come back.  Damn!  I came to workout already a bit tired and a little worried that I havn't been to a workout in a week.  Yes, I did a lap swim on my own on Wednesday but I took it pretty easy.  Luckily we had two fast lanes so I jumped in the slower of the two.  Every so often during workout I coughed.  Not too much but an annoyance to say the least.  For warmup I took my time getting in the water so I only got in a 200 before we started the warm up set.

SCY

Warm Up Set:
2x100 Free on 1:25
2x50's Free on 45
100 Kick on 2:00
8x25's Kick on 30

With little warm up and feeling a bit under the weather I actually held my own during the warm up set.  In fact even with last nights run my kicking was a bit stronger than normal.

Main Set:
4x200 Free on 2:40
75 Drill on 1:20
4x150's on 2:10 (1 - freestyle, 2- 100 free / 50 stroke, 3- 50 free / 100 stroke, 4- all stroke.  (I did backstroke for the stroke as it was choice.  With my coughing I didn't want to even try to do it fly)
75 Drill on 1:20 (did a 25 and took a pee break, came back and waited for the next 60 (top of the clock) to begin the next part)
5x100's IM on 1:45
50 easy

The main set was on way too slow of an intervals for me.  I was getting too much rest.  But considering how I felt I thought the extra rest was important.  It was pretty clear during the 4x200's free that even if I was coughing I was in pretty good shape for the workout today.  Every 200 I was doing under 2:20.  The other fast lane told me I should be swimming with them.  But I really wanted the extra rest in case my cough got worse or I just got tired.  As for my lane, well normally I'd be pissed at them for sitting out a lot of the set like they did but since I decided to go in the slower fast lane it was my choice to swim with them.  I was nearly lapping them anyways. 

Pull Set:
200 Free breathing every 3/5/57 by 50
8x50's on 55 Freestyle 1&5 good technique stretched out, 2/3/6/7 breathing every 5, 4 & 8 breathing 3 down and 1 back.  I was using paddles so this was pretty easy.

Overall it was a good workout.  I felt strong even with all the coughing.  Oh and I still believe that a length of a pool is a lap. 

Lap Swimming

It might not seem like it's been too long but I havn't swam since Friday morning!  That seems like an eternity to me.  So after missing this mornings swim practice I decided to hit the lap swim.  I kept debating on going to the lunch time lap swim or the early evening one.  Or maybe just swim at the gym.  Swimming at the gym was easily decided against as the water is pretty nasty and way too warm.  Once I settled on going to the 11:30-1:30 swim I just had to get myself going.  

Once at the pool I jumped in one of the two fast lanes.  Each lane already had two swimmers so I jumped in the lane that seemed a bit faster.  Mind you "fast" during lap swims is a whole new category compared to 'fast" lanes swim practice.  Because of that I tossed out the written workout I had jotted down and started off just swimming.

First I warmed up with an easy 400 swim freestyle.  I pretty much kept lapping the other swimmers but they stayed in my lane.  Then I did a 400 pull with buoy but no paddles.  Then 2x100's swim.  No interval.  Doing intervals in lap swimming doesn't work.  I just stopped and waited to give room between myself and the other swimmers so I wouldn't lap them in the first 50 of a 100.

After that I did 1x300 pul with paddles.  Another 300 pull without paddles.  Followed by a 400 swim.  So now I was up to 2,000 yards for the workout.

Next I went back to the workout I had jotted down earlier as now the lane was down to just two of us.  I did a 100 drill butterfly, 100 kick butterfly both on 2 minutes followed by 4x50's fly on 55.  By the end of the fly I had the lane all to myself.  Butterfly scares lap swimmers!  I then did the same set but backstroke this time.

Now that I had some stroke down I did 4x100's IM on 1:45.  Lots of rest.  But some guy jumped in my lane during the third 100.  He held me up for the last 100 IM.  I was trying to descend them but I caught up to him and slowed down.  Note:  If my breaststroke is as fast as your freestyle you are not a fast lane swimmer.  Move over.  I didn't care as after that I just did a 50 warmdown and got out.  

A 3250 yard workout.  Not too bad.  It was easy on easy intervals.  Perfect for just getting back in the water.  After this week the pool will be closed due to pride which I don't understand.  They don't use the pool for pride so why close it?  I know they build a tent city around the pool at the park but a whole week?  I'll need to swim at the gym for a week or find another lap swim pool.  Ugh!  What a pain next week is going to be.  A whole week of swimming with lap swimmers or gym swimmers.  

Friday Swim

typing this on my iPhone on the slow edge network as I can't get on the internet even on neighboring networks. Must be an Internet/Cable outage in my neighborhood. After last weeks heat wave it really has cooled down here in Los Angeles.

Hell, tornados popped up in Riverside County. It was a bit cold today swimming outdoors. I was cold in between sets today. Of course the pool water was warmer than I like so it was a balancing act.

Warmed up a mixed 450 yards.

Warm up set: 100 dril 200 kick 100 drill 2x100's kick on 1:55 100 drill 4x50's kick on 50

Main Set:
3x50's IM on 55
3x100's IM on 1:25
50 easy on 60
200 fast IM
50 easy

3x50's
Stroke on 55 (did these fly)
3x100's on 1:25 descend (free, free/fly, fly)
50 easy on 60
200 fast (did this fly)
50 easy

3x50's free on 50
3x100's free on 1:20
50 easy on 60
200 fast free

50 easy Last Set:
8x25's
1 & 5 easy on 30 all the others fast stroke on 20 2-4
I did backstroke 6-8 I did fly

Internet is back up at home if a bit slow so I reformated this post from the iPhone odd format.  One big run on paragraph. 

As for my knee problem it seems not as bad today.  The day of rest did it good.  The pain is right below the actual knee so I'm guess shin splint. 

Another Day, Another Morning, Another Swim

Ahh...the weekend is almost here and I plan on going away out of town so I won't be swimming for three days in a row.  So after swimming last night I made myself get up at 5:10am so I could swim again this morning.  Normally we have our choice on Wednesday between a somewhat distance free workout or a stroke workout.  I had planned on swimming a distance free workout.  In fact since I knew a lane mate was going to be at the 6am practice I knew that would be possible.  See sometimes I am the only fast lane swimmer at 6am who wants to do the free workout so I end up either swimming at slower intervals lapping people or just swim in the stroke lane  I had planned on switching to the 7:15am workout to jump in the crowded free fast lane but since someone told me last night they'd swim today too I decided to hit the 6am workout.  Too bad the coach had different ideas for workout  We all did a taper workout for IGLA.  IGLA is about a month away, which is way too early to be tapering.  Ugh!  Too soon!  Of course after yesterday of gym, running and swimming it was sorta nice but not really what I needed.

Warmed up a 400 swim.

We then did a Distance Per Stroke (DPS) 100 freestyle.

Warm up set:
4x
damn what was it  I just know I did 2 rounds free and 2 round butterfly.  oh wait it was 150's
50 kick
25 drill
25 swim
25 drill
25 swim


Main Set:
3x
3x75's stroke/free/stroke on 1:30
75 easy free on 1:20
4x25's stroke fast on 45
The intervals were really slow.  My lane was made up of slower swimmers.  I did round one fly, round two backstroke and finished up with round three of breaststroke.  I hate breaststroke

Then we did 4x50's.  Build 1/2 way. the sprint to and away from the wall with an easy free to the wall about the last 1/2.  I did these fly.  They were on a very easy intervals. 

Then we did 3x25's off the blocks sprinting.

A pretty easy workout.  I was tempted to stay in and swim with the 7:15 for a double workout but I didn't. 

Tuesday Night Swim

Just a quick post of tonight's swim before I head to bed.

Warm Up
400 Swim
300 Pull
200 Kick
100 Swim

Warm Up Set:
4x
2x75's Kikc
1x75 Drill
1x75 Swim

Main Set:
4x100's Free on 1:20
4x50's Choice (Backstroke) on 50
4x100's Free on 1:20
4x50's Fly on 50
Rest
4x100's Free on 1:20
4x50's Back on 60
4x100's Free on 1:20
4x50's Fly on 60
I got a leg cramp in my last round of fly so I ended up pulling it still doing butterfly.

8x25's on 30 easy down / fast sprint back.  i did butterfly for the sprints as my cramp was better.

I was going to rant about an annoyance about tonights workout but I need to shower and get to bed. 

Monday Night Swim

After running earlier today it was time to bike to swim practice tonight.  Warmup was a mixed 800. 

Warm Up Set:
200 IM Drill
100 butterfly kick
50 Freestyle DPS
100 backstroke kick
50 Freestyle DPS
200 IM 25 Drill / 25 Swim
100 Breaststroke Kick
50 Freestyle DPS
100 Freestyle Kick
200 IM
I don't remember the intervals.

Main Set:
400 Pull on 5:00
100 Stroke on 2:00
300 Freestyle 3:50
2x100's Stroke on 1:55
200 Freestyle on 2:40
3x100's Stroke on 1:50
100 Freestyle on 1:30
4x100's Stroke on 1:45
Then we had some recovery time.  The workout called for a 400 swim but due to time the coach made it a 300 swim.  But during my last 4x100's Stroke I was cramping up so I just did a 100 and got out.  I did all my stroke in this set backstroke.

I was tired and really just didn't have anything left so once I started to cramp up the workout was over for me.  I ended up getting out 10 minutes early of a 90 minute workout. 

Too Hot Even To Swim

I skipped running today as I woke up too late to go running.  It's really hot in LA.  It feels like a typical August day not a day in May.  After hiding in the dark corners of my apartment I headed to swim for the 3pm practice.  As usual I get in one of the sunnier lanes.  Normally I love the feeling of the sun on me when I'm swimming but today it was too much.  The water was slightly warm and with the hot sun beating down on us and the air being hot it was a bitch swimming today.  It was the most difficult swim for me in some time. 

Warmed Up a 350 mixed.

Warm Up Set of 6x75's broken 50 drill / 25 swim.  I did a few fly, back and one free.

Main Set:
100 Drill on 1:25
6x50's Kick on 55
25 Fly on 25
3x100's Free on 1:15
50 Fly on 50
2x100's Free on 1:15
75 Fly on 1:10
1x100 Free Fast

Take some rest.

100 Dril on 1:25
6x50's Kick on 55
25 Back on 25
3x100's Free on 1:15
50 Back on 50
2x100's Free on 1:15
75 Back on 1:10
1x100 Free Fast

Take some rest.

100 Drill on 1:25
6x50's Kick on 55 (i actually pulled two of these.  screw kickin)
25 fly on 30
3x100's Free on 1:15
50 fly on 60
2x100's free on 1:15
75 fly on 1:15
1x100 Free

I skipped a bit of the kicking.  I just couldn't get in the kicking mood.  I'd just make or miss the intervals of the kicking then scramble in the swimming to get back in the game.  The guy in my lane was using fins for the kicking and then the  second round he used fins the whole time.  He got out during the last round so I changed the intervals to get some extra rest.  All the 100's Free I was getting 2-3 seconds rest.  Not so good on a hot day!  I swore I was going to puke.  Never did but felt like I was.

8x50's Pulling Breath Control.  3/5, 5/5, 5/7, 7/7 repeat.

I can feel some sun burn on my head.  Don't know how I could have prevented that.  I didn't put any sunblock on anywhere.  I know pretty stupid.  But to be honest while swimming today I could see so much sunblock floating around in the water.  During warm up at the turns when I slowed up I could see little flecks of sunblock just floating in the water.  Considering how much of the sunblock was already in the water I didn't feel like adding to the slimy mess.

The Wall

Every so often due to over training one hit's the wall.  The wall being the point in which the body can only do so much.  This morning during swim practice my body hit the wall.  At least I had planed on taking some recovery time after today's swim.  Some of my lack of energy is due to lack of sleep as I had another night of tossing and turning.  But still it's time for recovery. 

I warmed up a 350 taking it very very easy.  After that we did a warm up set of kicking, drilling and swimming.  Yeah I can't even remember what we did I'm that beat!

Main Set:
200 IM on 3:00
2x50 Free on 40
2x150's stroke on ???
2x100's Free on 1:10
3x100's Stroke (did fly/back/fly)
2x150's Free
4x50's Stroke (i only did 3 as I needed a break / did them fly/fly/back)
2x200's on 2:20 (only made the first one and just swam easy the last one)

Final Set
6x
75 (kick/drill/swim) on 1:10
25 fast on 25 (did these all sprint fly)

I'm glad I swam this morning even if it was a struggle.  Now I can sit back and let the body recover and get ready for another week of pushing myself.

UPDATE: Trevr asked about rest in between the various swims in the main set.  Well Trevr the answer is No.  IT was right into each part.  I don't even remember some of the intervals but it was touch and go for me at best.  I just wasn't havin it.  I am still sore and tired all these hours later

Tuesday Night Swim

I biked over to the pool for practice tonight only to have forgotten to pack my swim suit.  Luckily I was able to borrow one from someone else.  I warmed up a 400 swim  and a 300 pull.  After that we did a long kick set.  Oy!  Not so fun after my earlier run today.  I don't remember how much we did someone said it was a 1,000 yard kick set.  It was made up of 50's.  Oh wait doing a quick scan of my memory it would have been a 1,000 kick if I had warmed up the usual 200 kick in warm up.  As I type this I'm sorta remembering it.  First round of 50's were 4x3 50's.  One easy, one build and one fast.  Then we did 6x50's one easy / one fast.  Or something like that.  After our long kick set we did 6x75's broken 50 drill / 25 swim.  At about 7:50 we finally got to our main set.  Oy!

4x100's Free on 1:20 descend
200 IM on 3:10
3x100's Free on 1:20 descend
200 IM on 3:10
2x100's Free on 1:20 descend
200 IM on 3:10
100 Free on 1:20
200 IM

100 warmdown.

Hopefully I will wake up and make the 6am swim.  And double hopefully I'll get to do a distance free workout.  During the 200 IM's I was lapping the last person in my lane.  I could have moved over to the "faster" fast lane but that lane fell apart during the 3x100's.  Everyone in that lane started taking 50's off and gave up.  They were on 1:15 for the 100's free.  But I enjoyed my 10-14 seconds rest on each 100!  I'm not a mind reader but I think sometimes people bite off more than they can chew.  Stupid macho behavior.  I'd rather be at a more reasonable pace and actually do the whole workout.  I could rant on and on about that but I wont.  At least not tonight.  I need to eat!