back by popular demand.
You know the drill (hehe) — Spreadsheet is here
http://spreadsheets.google.com/ccc?key=0AmCP44AEgco9cFUtYnoxVkNvQm51d3lndnBwa0tDUHc&hl=en
PM me (or Axles of Evil) for access to edit it
Have at it! official Swim Challenge Threads will begin in November, call this pre season…
Grad school is treating me well so far.
Ran 6.75 mi with 2 x 2 mi @ 5k pace. Stretched and went to the pool. Swam 3000 scy + baby weights.
600 w/u
4 x 100 slrs
4 x 75 kdb
4 x 150 middle 50 fist
5 x 200 on 3:00
100 c/d
Two down 
I’m going to cheat and sneak on last workout from August in here since I forgot to post it earlier.
08/31/09 (3,500 LCM)
Warm-up (500)
2 x through:
200 free / 50 drill
Transition Set (900)
3 x through the following:
1 x 100 kick on 2:00
1 x 100 (50 kick / 50 free) on 1:45
1 x 100 free on 1:30
Main Set (2,000)
2 x 300 on 4:00
1 x 100 easy on 1:45
4 x 150 on 2:00
1 x 100 easy on 2:00
6 x 100 (1:15, 1:15, 1:45, 1:15, 1:15, 1:45)
Cool Down (100)
100 easy
Here’s todays:
**09/03/09 (3,500 LCM) **
Warm-up (500)
500 easy
Transition (600)
6 x 100 (25 non-free stroke / 75 free)
Main Set Part 1 (1,800)
3 x through (150 on 2:15 / 50 on 0:45)
3 x through (150 on 2:05 / 50 on 0:55)
3 x through (150 on 1:55 / 50 on 1:05)
Main Set Part 2 (400)
50 kick on 0:55
50 swim on 0:50
50 swim on 0:50
50 kick on 1:00
50 kick on 1:05
50 swim on 0:50
50 swim on 0:50
50 kick on 1:10
Cool Down (200)
200 easy
yay! glad you found the thread.
I didn’t swim yesterday, and probably won’t get a chance today. 5 mi run + 95 min bike yesterday… today 2:30 bike + 0:43 run.
09/04/09 (3,800 LCM in 82.8 degree water (yuck))
Warm-up (600)
2 x through:
200 free
100 kick
Transition (500)
500 (250 easy 250 build)
Main Set (2,400)
Main Set Round 1
300 on 1:20/100
400 on 1:30/100
300 on 1:20/100
200 on 1:30/100
Main Set Round 2
300 on 1:40/100
400 on 1:15/100
300 on 1:40/100
200 on 1:15/100
Cool Down (300)
300 free
.
~1400 m open water swimming, warmup then race.
Backtracking to Sept. 3… A day late but not the least bit short…
Birthday set!!
200 kick
36x100 @ 2:00 (mixed it up with kicking, pulling, IMing, all sorts of stuff)
200 down
4,000 SCY
Happy belated b-day, Kaka.
AM - 85 minute run
PM - 30 min bike, 1k open water swim.
I ran this morning then got in the Rec Center pool (2 lap lanes ) and found the water to be way too warm. 900 yds, hopefully more later.
Thanks.
By the way, we started a Masters group on campus and had our first workout yesterday. Water in the main pool (the one a Division I team uses) was 91 because of a faulty boiler. They ran a hose spewing cold water into the diving well and I doused myself toward the end of the workout. Damn near impossible to want to swim in that crap.
09/10/09 (3,300 LCM)
Warm-up (300)
300 free
Transition Set (800)
8 x through:
50 fisting on 1:10
50 on 0:35
Main Set (2,100)
3 x through:
50 on 1:10
50 on 0:40
50 on 1:10
100 on 1:20
50 on 1:10
150 on 2:00
50 on 1:10
200 on 2:40
Cool Down (100)
100 easy
.
My month has been slacking in swimming so far. I ran 10k this morning then swam an entire - hold your breath -
1100 yds.
someone give me a virtual kick and tell me to stop being lazy!
09/11/09 (3,400 LCM)
Warm-up (900)
300 swim
100 kick
200 swim
100 kick
100 swim
100 kick
Main Set (2,400)
2 x 150 on 2:15
400 on 1:25/100
300 on 1:20/100
2 x 150 on 2:15
300 on 1:20/100
200 on 1:15/100
2 x 150 on 2:15
200 on 1:15/100
100 on 1:10/100
Cool Down (100)
100 easy
.
4100 yds, swim workout developed by desert dude
450s200k200p
3x(300s :20, 2x100 :15, 4x50 :10)
50ez
4x250p band buoy :15
100 alt ks c/d
.
OK, I’ll play since the orthopedic surgeon said to get back in the pool post-op. First swim today in 6 months which was a whopping 1,500 meters including 9x100 at a peppy pace (which isn’t as peppy as it used to be). It’s a start. Knee felt OK, just can’t push off with two feet or do flip turns (and have to use the ladder to get in/out of the pool).
clm
09/14/09 (3,300)
Warm-up (600)
4 x through:
100 swim
50 kick
Transition (800)
2 x through the following
200 swim on 3:00
200 (50 swim / 50 drill / 50 swim / 50 drill) on 3:20
Main Set (1,800)
600 on 1:20/100
100 on 1:40
500 on 1:20/100
100 on 1:40
400 on 1:20/100
100 on 1:40
Cool Down (100)
100 easy
.
10 min. in cycling to/from gym
8.5 mi @ 69 min
1900 yd swim.
R shoulder kinda sore,watching it.
09/15/09 (2,900)
Warm-up (1,200)
300 easy
300 (3 x (50 fist / 50 swim))
100 breast kick
200 swim
100 breast kick
100 swim
100 breast kick
Main Set (1,600)
4 x through the following
100 (50 back / 50 breast)
100 (50 breast / 50 free)
100 free
100 breast
Cool Down (200)
200 easy
.
here is the last pool workout I did
warm up:
400s
200k
200p
Main set 1
3x(300s on 4:15 + 2x100 on 1:30 + 4x50 on :50)
100ez
Main set 2:
4x250 pull w/band and buoy on :15 rest.
100 alt drill/swim cool down
Ran 11 miles ---- swam 1500 yds, mostly as a warmup to do shoulder weights. The swim felt good; minimal pain. I noticed some differences in an external rotation exercise: it feels wildly different on the left than on the right — so I need to figure out if this is significant. I think there’s some biomechanical abnormality with the right one that’s causing the pain.
Ah, I am rather cranky today 
I woke up happy and had a good run, now I am tired and cranky.