Post your workouts.
5 mi run 45:20
575 yd swim
4 x 100 on 1:30
150 on 2:00
25 kick c/d
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4300m (25M pool)
400 swim - 400 kick - 400 pull - 400 drills
20 x 100 Pull + Paddles very relax focus on technique pace 1’22-1’25 leaving 1’45
8 x 25 Fast fins on 1’00 pace 13-14sec
4 x 25 Fast fins breathing once pace 13 sec - 25 easy leaving on 1’30
300 easy
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Back up in the high desert for about 10 days, what a difference a real pool with lane lines make!! Of course I was sucking air at the altitude, but that never goes away;
15x100s@1;40(1;23/23/22/22/22/21/21/21/21/20/20/20/19/19/18)
5x100 flutter kick@2;05(1;52/50/47/46/43)
500p@6;30(6;05)
100 dolphin/100 buoy(2;04/1;24)
2700SCY
Back up in the high desert for about 10 days, what a difference a real pool with lane lines make!! Of course I was sucking air at the altitude, but that never goes away;
15x100s@1;40(1;23/23/22/22/22/21/21/21/21/20/20/20/19/19/18)
5x100 flutter kick@2;05(1;52/50/47/46/43)
500p@6;30(6;05)
100 dolphin/100 buoy(2;04/1;24)
2700SCY
Someday I’m going to do THAT set! But, not today…
Warmup:
200ez
2x50
2x100 drills
Ms;
20x100 usrpt @1:43 failed at #9, 14, 19
Cd;
200ez.
Its been a while… And it showed.
6.5 mi easy (1:00:32), 575 yd swim as 550 swim + 25 kick
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Couple of good swim days to end the week. Lots of focus on backstroke form, and Thursday was a couple k of drills / swims working on rotation. We ended with a rolling set of IM 75s as fly-fly-fly, fly-fly-bk, fly-bk-bk, etc until all the freestyle was done.
Sprint Fridays, and at the end we did some band work. Off the blocks and 25 with the resistance growing. Then 10s rest before sprinting back. Never done that before - you really have to windmill those arms on the way back!! We ended with 6x50 (push) on 90s. Swam a 28 free at the end, which is only about 1.5s slower than my meet time from 2 weeks ago. Feeling pretty good about that!!
Last dark swim, at least until near the end of the year. I put strobes on the buoy so we could find it on our return trip. Water was calm and clear and 64°, but I shed the wetsuit and was a little cool but comfy. 2400 some yards.
5.1 mi run (.75 @ 8:41, 1.35 @ 8:34, 2 @ 8:27), 1125 yd swim
10 x 100 on 1:30
125 c/d odd lengths kick, even lengths swim
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A great adventure swim out of Tablerock Beach. Swam south in clear, 66° water along several reefs and amongst a lot of lobster traps. No wetsuit. Felt fine until about 20 minutes afterwards, when the dreaded Drop hit me. But, it’s not bad… a bit of an adrenaline rush! 3100 yards.
I love reading about your swims! It always sounds so cool!
Me? Just another pool swim.
100 WU
5X400 @ 7:45 (7:19,15,10,07,12)
2x100 CD
Trying to go longer on Saturdays. Planning to add another 400 each week. Hoping to build up to 10x400 by January.
4300m (25M pool)
400 swim - 400 kick - 400 pull - 400 drills
20 x 100 Pull + Paddles very relax focus on technique pace 1’22-1’25 leaving 1’45
8 x 25 Fast fins on 1’00 pace 13-14sec
4 x 25 Fast fins breathing once pace 13 sec - 25 easy leaving on 1’30
300 easy
Not that anyone around here would be slave to a log, but I just checked my mileage after today’s work and I am at 998 km for the year. Ideally I would be at 1000 km by Oct 31 to hit the 100 km per month pace, but hey, I came out from under a bus, and lost a lot of of time in rehab and have been piling things on in the last 6 weeks.
Today’s workout was like this:
500m warmup free style750m easy as 100IM+50free five times500m fins kick on back 25m, dolphin kick on side 25 times 102x200m IM easy plus 200m free2x(400IM legs only + 100 free easy)1x400IM + 100 free2x(200IM+50fly hard + 150 free easy)1x200 fly + 300 free200m fins kick on back 25m, dolphin kick on side 25 times 4
I will pile on another solid long day of IM focus and then on Monday I go in for a nerve root block injection into my lumbar spine to see if that can put things over the hump to walk smoothly again and maybe start some jogging again without leg spasms. I will have no swimming Monday to Wed, so after that, I’ll be around 7 days behind pace to hit 1200 km for the year. It looks like I will have 52 days of swimming left in the year to swim the final 200km or so, which means I will need to swim 4km pretty well every time to the pool and average 28 km week to hit the target for the year. Damn, that’s going to be really tough!!! I’ll need to keep up the pressure for the remainder of the year and not slack off. The good news, is that this will be a great push before a lot of the swim meets really get going in Jan to May, so timing for a big push is pretty good.
Dev
I love reading about your swims! It always sounds so cool!
Thanks! I do have fun. Totally enjoy the ocean, especially since my local pool has been closed for months and will be another couple months. But, I certainly don’t miss it. I find the pool to be so much drudgery anyways and that’s why I don’t drive to another pool. Yeah, it’s not exactly optimal training. I’m beyond trying to be the best I can for the next race. It’s all got to be fun, or I’m not doing it.
dev, my fingers are crossed that the nerve block works for you.
four for four of November days!
5k race (23:08, very pleased, 3rd FOV), another 8 miles after to get my long run in - some on the course, some on the treadmill watching NYC. Then 625 yd swim as 4 x and a 25 kick c/d.
dev, my fingers are crossed that the nerve block works for you.
Thanks! Let’s see. If it works it will help my breast stroke as well as my land legs and I should get more force out of my bad leg in free and back. Tomorrow morning is 6K swim and then over to the hospital for the nerve root block…fingers crossed that everything goes OK but mainly that it can put me over a hump…if not, will look into the disc laser spine surgery in Tampa in the spring and fork out $20K…hopefully my key stocks in the market can pick up a bit after the recent trough!
4 mi walk
1225 yd swim
11.2 mi bike
100 + 150 + 100 + 200 + 100 on a 1:30 base w/u
3 x 1:13, 1:12, 1:13
75 c/d kick, free, kick
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No morning swim yesterday as I supported the GF for her half-marathon race. She won overall women and 14 OA, 1:32:12. This course was reasonably flat but had a lot of turns, including 5 180 deg turns. That afternoon we decided to hit the beach as the weather was a perfect summer day. The water, calm and clear, but about 64 deg. I opted for no wetsuit and took my GoPro out to the reefs. Had nothing spectacular to shoot, though. With just goofing around we did about 1400 yards.
The Pod doesn’t swim Monday mornings, so I did a slow 4 mile run, instead. I might pool swim or bike ride at lunch today… depends on if the fog lifts and what I feel like doing.
wow that’s awesome! Congrats to the GF.
Good swim tonight. Kinda liking this alternating morning / evening swim schedule.
Warmup:
325 straight
25 ez
Ms:
30x50 usrpt @46 no failures
Cd:
100ez
Got faster as the set wore on. I was working on reaching today. Finished the last 5 reps as 44,44,44,44,43.
Eta: swimming almost every day is causing my eyes to burn for several hours afterwards. This is the first time in the 2 years I’ve been swimming I’ve had this problem.
Any remedies?