New month, new goals. My big low desert pool was a very nice 82 today, coolers working full time in this everyday is 105 to 113 temps..Not a great feeling before, but cold water just brings me back to life, pay that price later;
100/200/300/300/200/100 sm paddle@1;30 base(1;24/2;48/3;06/3;00/2;33/1;10)300frog@6;00(5;46)
3x(3x50p@1;00/100frog@2;30/50stroke fast@1;30)pulls(37 to 31)flys(35+/33+)back(38+)frogs(1;51’s)
6x100p easy@1;40(1;20 to 1;14)3x50dolphin@1;30(63/61/58)50SD
did my swim today and there is a guy who swims at my pool who i couldnt drop yesterday. so had some extra pasta last night so i could give him the flick. we never talk about racing each other, but we are always racing!
Are you guys in the same lane, or side by side in different ones? And I always thought you were like me, just making up workouts on the fly, are you doing coached prepared swims??
We are never in the same lane. Always one or two apart. He is just a person like me, goes and does his laps whatever he likes. But sometimes we start something close together and then we might race out for a 400 or so.
A really nice and do-able change of pace. I didn’t push any sendoffs, but you could for a more strenuous workout. Biggest takeaway: learning about a bunch of new stroke drills since I’ve been a freestyle-only guy since the 80’s. Foot-touch breaststroke kicking drill was high comedy.
–200 swim choice + 100 kick choice + 200 individual medley drill to warm-up
–16×25 alternating drill and swim build to fast [4 butterfly, 4 backstroke, 4 breaststroke, 4 freestyle] – Take 20-25 seconds rest after each repetition.
–8×100 alternating freestyle smooth and IM fast – Take 30 seconds rest after each repetition.
–100 easy
–8×50 alternating freestyle smooth and IM-order fast – Take 20-25 seconds rest after each repetition.
–100 easy
–200 IM swim fast!
–100 easy
I made a few modifications to this workout: I did all drills for 25s backstroke, because I just cannot pick it back up in this era of my training. I used to be pretty competent at it. I also did 16x50s freestyle/stroke at the end of the workout. Otherwise, this is a copy of a workout that’s online. I credited the folks below in a way that I hope satisfies Slowtwitch and SwimSwam.
The workout is from SwimSwam dot com and is called “10. The Full-Body Medley Workout (60 minutes)”
my standard warmup, always a variation of swim w/fins, kick, and pull. Today was 300/300/300
Follow by 12 x 25 desc 1-4 on 40, finishing around 200 pace. Came in around 15.high for those
10 x 75 on 1:20 as kick with the brick kick board, 50 swim
main set
2 rounds, desc 1-3 to a high tempo pace
3 x 100
3 x 75
3 x 50
3 x 25
cool down
2nd round reps were about the same as the first 3rd rep of each set was as follows:
1:22
1:04
36
16
this was my biggest swim in several months. Last week did 14,000 yds in 5 swims, will look to ramp up to around 22-25,000 for this week. Have some big time goals I’d like to hit for everything 500 and under in the next 3 months. My sprinting is decent for how little I’ve been swimming, but am lacking a lot of conditioning. I have faith that will return with consistent weeks of load
Did my hardest and best swim of the year today, sick of being a soft and whiny little This word is not allowed which means I'm not being very nice at the moment.
swim warm up easy for 10 minutes - 100 200 300 400 500 600 on 120 cycle long course. (400 was 514 and 500 was 635). not as good as last year but still getting there.
going on holiday this weekend for 10 days, to samoa. will get nice and tapered and do some swimming but no hard training, wanted to do a see where i am at before the trip away
That’s great news, good to go out on vacation on a high note. I was on the other end of that today, 4 days dry in the mountains, did get in 3 high altitude runs though. Felt a bit tapered today, but 84+ water temp at my high pool put a stop to that shit quick. Broke up my big warm up with kicks between, few fast 25 flys to call it a day;
500/400/@1;30 base/200frog@4;00/300@1;30base/200frog@4;30/200@1;30 base/100frog@2;30/100 sm paddles for swims–(6;51/5;18/3;58/2;33/1;11)
2x(5x50p@1;00/100frog@2;30/2x25 fly@1;00) pulls(39 to 37’s) flys(14+/15–14+/15)
Hey where is the low desert? Asking as an ex-Arizonan.
Crap session. Half a pyramid with 25 yd steps: 25 - 200, and abandoned 50s after. Leftover fatigue from a big week last week? A waste of a brilliant day with sun streaming into the pool area and Steely Dan playing for the water aerobics folks.
Low desert is the Coachella valley, lots of O2 but often the hottest place in the country!!!
I was cramping all this morning, so went with the idea of a nice aerobic swim today, mission accomplished, with a few fast 25 flys for desert..THink yesterdays hot pool had some residual affects, was a bit cooler today;
10x200@3;00, 5 sm paddle(2;50 to 2;45)5 big paddle(2;42 to 2;37) 200frog@4;00(3;48)
Looking for some recommendations for swim stroke analysis. What/who have people used here, and what is the process like? There’s nothing in my area, so I’d be filming and sending off.
110 outside here in Vegas and hopped into my usual Henderson pool, and bam 81 degrees!! It was heaven, so I went for it today, blasted my arms to pieces”
6x100buoy@1;40(1;25 to 1;17)2x200frog@4;00(3;45/42)