OK people, since tigerchik has been elsewise occupied, I noticed that very few of you have been posting your swim meterage. Now is your opportunity to rectify that. The August Swim Challenge is up and awaiting your pledges!
If you want in and have posted there before, add your name on the top right and put in a goal. If you have never posted there before, pm me your e-mail address and I’ll add your e-mail to the to the sheet so that you can sign in. (you will still have to add your name and goal)
It helps to have a google account; some e-mail addresses won’t work.
otherwise occupied, I posted a thread over the weekend.
Glad to see a swim challenge again, I swam 1400 yds this morning. I’ll try to be good about logging it on the spreadsheet but if I miss that at least I’ll post workouts. This morning was a lame 2 x 700 because I didn’t have enough time to dig into anything.
Ah I guess I should put in Monday and Tuesday’s totals
Take reference that I’m a reforming swimmer who just put it together that I was straight arm swimming. It’s going to take a while to get into better habits
Monday
1000 W/U + Stroke Drills
4x50 Perfect form focus but hard
50 drill/50 reinforcement
4x100 ~1:23 on 1:40
50 drill/50 reinforcment
4x100
50 drill/50 reinforcment
4x100
50 drill/50 reinforcment
4x50 Hard
400 kicking/breaststroke/backstroke/cooldown
3300 total–was supposed to be 4x50, 2x100, 1x200, 1x400, 1x200, 2x100, 4x50, but I was dying for oxygen already.
Tuesday
1000 W/U + Stroke Drills
10x50 breath on 5’s, Perfect form focus but hard–~38 on 55
50 drill/50 reinforcement
5x100 1:23 on 1:40
50 drill/50 reinforcement
5x100 1:23 on 1:40
100 cooldown
2800 total
Drills I’m doing are the sewing machine drill (I think) to force me to keep high elbow, one arm swimming (both arm stretched and arm by side), and fist swimming. Any recommendations? I’m still struggling big time with hip rotation at the catch, especially when breathing so I end up nearly straight arming it on a lot of strokes.
Here’s yesterday’s main set (1,800 LCM). The goal of the main set was to have your second 100 faster than the frist 100 in each round. I can’t remember the rest of the workout:
2 x 100 (1:15. 1:35)
2 x 50 on 1:00
2 x 100 (1:15. 1:30)
2 x 50 on 1:00
2 x 100 (1:15. 1:25)
2 x 50 on 1:00
2 x 100 (1:15. 1:20)
2 x 50 on 1:00
2 x 100 (1:15. 1:15)
2 x 50 on 1:00
2 x 100 (1:15. 1:10)
2 x 50 on 1:00
Here’s today’s workout (3,700 LCM)
200 easy
2 x 150 (50 kick, 100 swim)
2 x 150 (50 back, 100 swim)
2 x 150 (150 swim)
8 x 100 (1:30, 1:20, 1:20, 1:30, 1:30, 1:20, 1:20, 1:20)
6 x 150 (50 kick, 100 swim) (2:20, 2:20, 2:10, 2:10, 2:30, 2:30)
8 x 100 (1:45, 1:15, 1:15, 1:45, 1:45, 1:15, 1:15, 1:15)
100 easy
Sorry I haven’t posted any workouts for a while as well.
Yesterday
400 w/u
MS
40x50 fins on a minute, every 5th fly
200 c/d
I don’t like fly too much though the fins definitely help me from drowning.
Today
400 w/u
MS
1000 free negative split
1000 free build each 200
1000 free hard - supposed to be pull and paddles but coach felt we didn’t push hard enough so changed to free hard.
200 c/d
Transition Set (800)
4 x through the following:
2 x 50 kick (1:05, 0.55)
100 (50 fisting / 50 swim) on 1:40
Main** Set (2,400)**
Goal of the main set was to descend each round of 150s
4x 150 (2:10, 2:20, 2:30, 2:40)
4x 150 (2:10, 2:10, 2:30, 2:40)
4x 150 (2:10, 2:10, 2:10, 2:40)
4x 150 (2:10, 2:10, 2:10, 2:10)
Main Set (1,400)
50 on 0.40
100 on 1.40
200 on 2.40
300 on 3.40 (missed this base by about 15 seconds)
100 easy
50 on 0.40
100 on 1.40
200 on 2.40
300 on 3.40 (missed this base by about 5 seconds)
Yesterday I swam
600 warm up
400 drills
12x100 free on 1.30
400 easy.
It was my 3 swim of the week for a total of 8000yds thus far…looks like nothing and I swim slooooooow but after an RC tear in December, I’m quite pleased that I can swim at last!
