Morning workout: 25 yards
Neither Steve nor I was in the mood for swimming.
600 warm up = 600 yards
8 X 75s pull on 1:10 = 600 yards
4 X 50s (drill down/swim back) followed by 3 X 100s swim descending = 500 yards
Only did 1,700 yards. Take Wed and Fri mornings off so yea for tomorrow!!
Evening workout : 25 yards
Wavy outdoor pool for this week then its back to 50 meters.
800 warm-up = 800 yards
12 X 75s pull on 1:20 = 900 yards
8 X 75s kick on ?? = 600 yards
12 X 75s - 50 hard at 200 pace then 10 seconds rest, then 25 fast. - 1:45 = 900 yards
8 X 25s - no breather. long and easy. = 200 yards
5 X 50s on 2:30. ALL OUT. = 250 yards
total yards = 3,650 yards + cool down
50hard/25fast felt good. Was supposed to hold 200 pace. I was averaging 29s which isn't too bad. The 25s I came in around 13/14 seconds. With the wavy pool that isn't too bad.
The final set was good. I All my 50s ranged from 26.5 to 27.0. I kicked the last 15 yards harder than I have ever. I may have finally found that 6th gear that is sometimes unreachable.
Tuesday, August 31, 2004
Monday, August 30, 2004
Monday, August 30th
Morning workout :
600 warm- up = 600 yards
12 X 100s pull on 1:20 = 1,200 yards
400 kick = 400 yards
Only did 2,200 yards this morning.
Evening workout :
I coach on Mondays.
600 warm- up = 600 yards
12 X 100s pull on 1:20 = 1,200 yards
400 kick = 400 yards
Only did 2,200 yards this morning.
Evening workout :
I coach on Mondays.
Sunday, August 29, 2004
Sunday, August 29th
Morning workout:
Standard 800 warm- up 800 meters
pulled - 12 X 50s - worked on extending my stroke with controlled breathing. = 600 meters
main set - 4 X 50s on 1 minute followed by a 200. Do this set 4 times. = 1,600 meters
supposed to keep heart rate at 26 - 28 for 10 seconds but maintain 400-800 pace. I averaged between 33 and 35 high with my heart rate never going over 27.
400 cool down = 400 meters
total - 3,400 meters
I was happy with this set, although my stroke felt a little off. I think the new diet and doubles are helping but keep posted and we will see.
Standard 800 warm- up 800 meters
pulled - 12 X 50s - worked on extending my stroke with controlled breathing. = 600 meters
main set - 4 X 50s on 1 minute followed by a 200. Do this set 4 times. = 1,600 meters
supposed to keep heart rate at 26 - 28 for 10 seconds but maintain 400-800 pace. I averaged between 33 and 35 high with my heart rate never going over 27.
400 cool down = 400 meters
total - 3,400 meters
I was happy with this set, although my stroke felt a little off. I think the new diet and doubles are helping but keep posted and we will see.
Saturday, August 28, 2004
Saturday August 28th
Morning workout :
Shoulder was feeling somewhat sore so I thought it would be best to emphasize kicking today.
800 warm-up = 800 yards
8 X 100s kick - 2 of each stroke - 800 yards
main set - 3 sets of the following:
10 X 25s - first 6 drill, last 4 all out sprint - keep same stroke = 750 yards
total = 2,350
Shoulder was feeling somewhat sore so I thought it would be best to emphasize kicking today.
800 warm-up = 800 yards
8 X 100s kick - 2 of each stroke - 800 yards
main set - 3 sets of the following:
10 X 25s - first 6 drill, last 4 all out sprint - keep same stroke = 750 yards
total = 2,350
Friday, August 27, 2004
Friday August 27th
No morning workout. Yeah!!!
Friday at 5 PM.
800 warm up = 800 yards
4 X 50s fly followed by 2 X 200 IMs
4 X 50s back followed by 2 X 200 IMs
4 X 50s breast followed by 2 X 200 IMs
4 X 50s free followed by 2 X 200 IMs = 2,400 yards
total = 3,200 yards
This was also a great set. I feared that my stroke was going to disappear after yesterday but it didn't. I held my 200 IMs just under 2:30 and that wasn't working them too hard. Nice and controlled. I got my final 200 IM down to 2:23. My breast felt great as I tried to go long and stong.
Friday at 5 PM.
800 warm up = 800 yards
4 X 50s fly followed by 2 X 200 IMs
4 X 50s back followed by 2 X 200 IMs
4 X 50s breast followed by 2 X 200 IMs
4 X 50s free followed by 2 X 200 IMs = 2,400 yards
total = 3,200 yards
This was also a great set. I feared that my stroke was going to disappear after yesterday but it didn't. I held my 200 IMs just under 2:30 and that wasn't working them too hard. Nice and controlled. I got my final 200 IM down to 2:23. My breast felt great as I tried to go long and stong.
Thursday, August 26, 2004
Thursday August 26th
Morning workout :
600 warm-up = 600 yards
swam 11-10-9-8-7-6-5-4-3-2-1 = 1,650 yards
total = 2,250 yards
Evening workout :
800 warm-up = 800 yards
main set - 20 X 50s in order by 25s - FAST-MEDIUM-EASY = 1,000 yards
8 X 25s no breather but slow and smooth = 200 yards
100 cool down = 100 yards
total yards = 2,100 yards
There might have been another set before the main set. This main set was great. My stroke felt the best ever and not a minute too late. My rapid turn over is BAAACK after 14 years. It was tricky to swim and remember what 25 was what.
600 warm-up = 600 yards
swam 11-10-9-8-7-6-5-4-3-2-1 = 1,650 yards
total = 2,250 yards
Evening workout :
800 warm-up = 800 yards
main set - 20 X 50s in order by 25s - FAST-MEDIUM-EASY = 1,000 yards
8 X 25s no breather but slow and smooth = 200 yards
100 cool down = 100 yards
total yards = 2,100 yards
There might have been another set before the main set. This main set was great. My stroke felt the best ever and not a minute too late. My rapid turn over is BAAACK after 14 years. It was tricky to swim and remember what 25 was what.
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