Just Keep Swimmin (2/19/07 - 2/25/07)

MONDAY - SCM - 60 mins

Morning workout again. 5:30 am. I debated about swimming since I have the day off but chose to get it out of the way. Here was the workout:

w/u - 7 X 50s - 350 meters

Main Set:
11 lengths - breath every 5
10 - breath 4
9 - breath 5
8 - (200 IM - 2:50 - 2:32 yards)
7 - breath 5
6 - breath 4
5 - breath 5
4 - (100 IM - 1:19 - 1:10 yards)
3 - breath 5
2 - breath 4
1 - breath 5 - total - 1,650 meters)

Pull Set:
4 X 75s on 1:15
4 X 75s on 1:10
4 X 75s on 1:05
4 X 75s on 1:00 - total 1,200 meters

200 cool down
Total - 3,400 meters

I was tight this morning. I think its the effects of the meet and not really warming down afterwards. The IMs were more done just to keep me going on all the strokes. The pool was extra warm (85 degrees) so it was difficult to really work as hard as I wanted to. The pull set got better as I went on. Round 1 and 2 I was goin around :58s, which for 100s in yards is about 1:08s. Round 3 I dropped down to :53s which for 100s in yards is about 1:02s. The final set I picked it up and went :50s and :51s, which put me right around :59s high. So as the workout went on I got better, but now I am pooped and am going to go watch the movie, The Departed and take a nap. After that, I think I will do something productive around the house. Not sure what yet.

TUESDAY - NO SWIM / NO WORKOUT

After seeing some pictures from me at the swim meet, I realized I am a fat cow! Ugh. I need to watch my diet better, so today I am back on weight watchers. It will be hard, but the key is for me write down everything I am eating or else I will not be on top of it as I can be. I am currently 190, so I have a goal of being 182 one month from today, March 20th. Then by April 20th, I want to be 178 and then by May 20th (when I leave for Europe, I want to be 175 or better).

I saw my splits from the meet. My 100 free where I died, I went out in 25.97, back in 28.75. I should have been out int 25.9 and back in 27 at the slowest, but my first 25 was too fast. My 100 IM which immediately followed the 100 free was better. I was out in 28.15, back in 32.60 for a 1:00.79. When I went 59.54, I was actually out right about the same speed, but came home faster. I think the 100 free might have taken out a little of my coming home. My 100 fly I was also out in 28.19 and back in 31.40. I think I should have been back in the 30s and need to figure out what happened.

Wedneday - SCM morning workout

The coach showed up late so we got in a little late. I wasn't feeling too great this morning as my back and shins were hurting. I could tell he wasn't really prepared for workout and new we wouldn't get more than 2000 meters in. Oh well, swimming is swimming.

8 X 50s w/u
4 X 50s kick

Set # 1
200 IM - 2:43 (about a 2:26 yards)
2 X 100 IMs - 1:25s (1:16s)
75 (50 fly / 25 back) - 1:00
75 (50 back / 25 breast) - 1:00
75 (50 breast / 25 free) - 1:00

50 EZ

Then something here I can't remember

4 X 75s fly drills/kicks

Set #2
4 X 50s - 25 easy free, 25 sprint IM order (no free, repeat fly)

200 cool down
Total - just over 2000 meters

The pool was hot and wavy and I was tired and in pain. The 200 IM was ok but it took some out of me for the 100 IMs. Everything else was a mess and I just sort of was just there. I did my best to stay motivated.

THURSDAY -

Boo its raining. So hard to motivate one's self when you know one of the heaters is broken at the pool AND that its pooring rain. So instead of swimming, I decided to hit the gym and spin for an hour. The workout was great, especially at the end where I really started to pick it up. Nothing really to report aside from I sweat a lot and hopefully shed some lbs!!

FRIDAY - LCM

Since I missed swimming last night, I made certain that tonight I would go swim. As always, the biggest issue was getting in the water. The temperature of the pool has been increasing, but it still wasn't that warm. Also, with the winds really going crazy, I screamed like a little girl as I was entering the water!! As I swam the first 100, my body was warm in the water and cold on top of the water. That wasn't a good sign. My rotator cuff was sore and so was my back. I think the majority of it was just the cold. Here was the workout:

200 swim / 200 kick / 200 pull / 400 build to 80% = 1000 meters

2 X 400s (100 kick/100 drill / 100 pull / 100 swim = 800 meters

Main Set - Pull 4 X 800s on 11:00 (went 10:30s, which is about 11:36s 1000s, or averaging 1:09s or 1:10s yards).

100 cool down

Total: 5,100 meters

After the 1800 initial warm-up, the next sent was a lot of IM. It was a 1600 IM however you want. Straight through, 16 X 100 IMs, 8 X 200 IMs. I felt really burned out on IM, so I decided tonight I would just do some long, mindless freestyle pulling and get some meters in. I wanted to crack the 4000 meter mark tonight. Originally, my pull set was going to be 800, 600, 400, 200, 100. After the first 800, I decided to switch it to 3 X 800s. It was fun to do long distance again and I had a blast. As I was approaching the end of my third 800, I realized that it put me at 4200, and that if I did one more I could crack the 5000 meter mark and not run over in time in the pool. I started the 800s at 7:44, so it was easy to know when to leave. 7:55, 8:06, 8:17 and then finish around 8:28.

This workout is dedicated to my buddy Marc, who stated that he has one up on me since since he trains a lot further in distance. You like that Marc? It converts to about 5600 yards!! Booo YA!!

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SATURDAY - 25 YARDS

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After a great workout last night, I wanted to follow it up with a good morning workout. Since I chose not to do any stroke on Friday, I was more open for it today. Here was the workout:

Standard 500 w/u - 500 yards

Extened w/u - 10 X 25s (odd drill, evens build) - 250 yards

Main Set:

5 X 100s free on 1:20 descend

5 X 50s stroke on :50 descend

3 X 50s kick easy

5 X 200s (#4 and #5 pull) on 2:30- hold same pace

3 X 50s kick easy

5 X 50s stroke on :50 - hold same pace

5 X 100s free on 1:20 - hold same pace

= total for main set - 2800 yards

2nd Set:

10 X 25s sprint on 1:30 (did all fly)

200 cool down

Total : 4,000 yards

Good workout. Drew stepped it up today which made me work harder. Tha Main Set was great since the coach provided intervals that didn't have much rest. The first 5 X 100s were descend. I went 1:10, 1:08. 1:06, 1:04, 1:02 high. Nice job. The 50s were all back and solid. When the 200s came around, my primary goal was to be under 2:20s. Since we were only able to pull two of them, I saved those for the last 2. #1 I went 2:18. #2 I went 2:14. #3 I went 2:12. I was really happy with those since I wasn't pulling. The last two that I pulled were 2:13s. The final 5X100s, I ended up going 1:07s for the first three and 1:06s for the final two. Nice main set. The 2nd set I just went all out 25s fly. Each one ranged between a :12 or a :13. Its hard for me to sprint a 25 but I did my best.

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SUNDAY - SCY

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500 W/U

8 X 50s under/overs

Set #1:

20 X 50s - 4 on :50, 4 on :45, 4 on :40, 4 on :45 and 4 on :50

Set #2:

8 X 75s kick on 1:30

Set #3:

6 X 150s pull on 2:00

Set #4:

400 fly (do 3 to 4 strokes off each wall fly and then easy free per 25), but do a 400 nonstop that way.

Set #5:

16 X 25s sprint on 1:30

200 cool down

Total - 4,400 yards

Good workout again. The 50s on the intervals were strong and more my warm up. I went around :33s to begin with and once round 3 began, I was going anywhere from :30s to :32s. The kick set I barely made, but that is typical. The 6 X 150s pull I stepped up. #1 and #2 I went 1:38s. Then I put it in another gear and did the last 4 ranging from 1:35 to 1:32. The 400 fly was harder than the last one we did two weeks ago. I think the reason for that was that I just did a hard pull set and my arms and shoulders were tired. The 25s sprint at the end were fun and I did IM work with most being fly. BGS (Steve Segreto) came up for San Diego for social (bowling later on in the day) so he swam with us too. That made swimming more fun as him and I always laugh at each other's jokes throughout most the workout. Kurt was funny this morning too. Ah good times in the pool. Makes swimming more enjoyable without the nagging of an old cranky Danish coach screaming down at you.