first water

Monday swim sessions are brutal. This is my long day. Long, anyways, for me. 400m is about all I can will myself to attempt. Sets of distances longer than this would probably cause my form to fall apart or me to pass out. And honestly, I probably could pass out. Even 400m without a lifeguard to watch me is pushing it. After turns I am eye-bulging gasping for air, starting at about 250m.

da numbers:

  • 200m free/zipperswitch
  • 400m free
    • came in at 6:25 – this is :25 quicker than last week, though “quick” might not be the right word
  • 200m free
    • came in at 3:08
  • 50m zipperswitch
  • 200m free
    • came in at 3:03
  • 100m free
    • came in at 1:27
  • 50m zipperswitch
  • 100m free
    • came in at 1:22
  • 2 x 50m free drill with dolphin kick
  • 2 x 50m zipperswitch with dolphin kick
  • 100m dolphin kick w/ short fins

I wasn’t paying attention to rest intervals so much. My focus was to get decent times logged for these distances while keeping a comfortable pace between sets. This has generally been my plan for days that involve longer distance sets.

first water

IM-athon. Did a bunch of IM stuff today in an effort to mix it up. IM stuff hammers my breathing. I was panting like a dog after a couple cycles. And it came to my attention my butterfly form needs some work. There’s definately a rythm to the fly and I definately don’t have it.

da numbers:

  • 200m free/zipperswitch
  • 20 x 50m alternating IM @ 1:30
  • 200m fly drill
  • 200m short fin kick

first water

Swam again this morning. I had big plans for my 100m times today, only to massively disappoint myself. Maybe I didn’t mention this in writing but I’ve been entertaining the idea of my birthday challenge involving a 300m freestyle under 3 minutes. Needless to say, that does not look like an option any time soon.

da numbers:

  • 200m free/zipperswitch
  • 3 x 100m free @ 1:45
    • coming in between 1:20 – 1:40
    • This set killed me. 1:45 is smoking fast for me right now.
  • 200m zipperswitch
  • 3 x 100m free @ 2:00
    • This is a doable pace for more than 3 intervals.
  • 300m IM drill
  • 300m short fin kick

first water

Swam some longer sets today, felt like good training.

da numbers:

  • 200m free/zipperswitch
  • 400m free
    • came in at 6:50
  • 50m zipperswitch drill
  • 300m free
    • came in at 5:00
  • 50m zipperswitch drill
  • 200m free
    • came in at 3:15
  • 50m zipperswitch
  • 100m free
    • came in at 1:25
  • 250m short fin kick

These times are not good. But I did want this to be my first bench mark at distances between 200m and 400m. There is clearly some work to be done, but eventually I will want to have 100m splits under 1:00 for 300m, 400m and 500m distances. I really don’t think that’s too much to ask.

first water

Was not feeling the eye of the tiger this morning. But I dragged myself to the pool, focusing once again on my pitiful stroke technique. Lots of zipperswitch, freestyle, IM drills and fin work. I’m starting to realize my years in the weight room have not done me any favors in the pool. It’s been an effort to stretch out my stroke. I’m statically stretching tons and concentrating a bunch on good mechanics. And things maybe are starting to come together I feel. Today I was focused on relaxing my movements, not something I practiced with the weights, and getting a good stretch at the top of my latissimus, just below and behind my shoulder, at the end of my freestyle catch after my leading hand enters the water. Some points for me to remember regarding freestyle:

  • extend to air – stretch out your entire body to get a breath at the surface
  • elbows high in recovery phase – roll to the side, elbow bent at 90 degrees
  • break elbow catch – elbow stays level with the shoulder during the catch phase, sets up to pull with hand and whole forearm surface, utilizing the latissimus to pull – do not lead with the elbow, do not tuck it in
  • butt high – roll hips back

today’s numbers:

  • 200m free
  • 6 x 100m zipperswitch/free @ 3:00, alternating zipperswitch drills and free stroke every 25m
    • coming in between 1:55 – 2:05
  • 8 x 50m IM drill @ 1:30, alternating the IM strokes
    • coming in between :35 – :55
  • 400m short fin kick drill

first water

Morning swim, again. I’ve been focusing on stroke mechanics a lot. If not for my hospital incident I would be more focused on increasing yardage. But I feel now like my limiting factor is my lungs. And they’re just going to take time to heal. In the meantime, maybe as long as a year, it seems appropriate that I emphasize not solely on stamina, for which I’m handicapped, but instead on form, flexibility, speed and strength. And, honestly, I’m not bummed to do stroke drills for the next few months. The way my lungs are now makes any substantial endurance training painful and frustrating. Having been away from serious endurance efforts for as long as I have (years) makes me tend to approach epic swim sessions with less than a vengeance. I’d rather ease in to it anyways. Make it a habit before you make it a passion.

da numbers

  • 200m free
  • 6 x 100m zipperswitch/freestyle @ 3:00, alternating 25’s
    • coming in between 1:55 – 2:05
  • 200m IM
    • came in at 3:55
  • 4 x 50m IM @ 1:30, 50m of each IM stroke
    • coming in between 1:05 – :35
  • 400m short fin kick drills

I’ve been stretching a bunch, today included, before morning swims – seems to help.

first water

Swam early at GVAC this morning before work. Focused today on stroke technique, alternating zipperswitch drills and crawl, and threw in some IMs.

da numbers:

  • 200m free
  • 4 x 200m zipperswitch/free alternating 100’s @ 6:00
    • coming in between 4:05 – 4:20
  • 2 x 200m IM @ 6:00
    • coming in around 4:15
  • 300m short fin kick drills

Did a little more yardage today than normal. Total, this session was 1700m, 1200m for the bulk of my work sets. Up until now I was doing 1600m and 1000m, respectively.

first iron

Was a little tired from a bunch of training this week, as is typical of Fridays, but got myself in to the gym for a good session with the weights. Today’s focus: arms and abdominals.da numbers:

  • DB bench press
    • 3 x 12 @ 65 lbs on 2:00
  • DB flys
    • 3 x 12 @ 25 on 2:00
  • DB seated shoulder press
    • 3 x12 @ 35 on 2:00
  • preacher curls
    • 1 x 12 @ 65 (assuming the french curl bar is 25 lbs) on 2:00
    • 2 x 12 @ 75 on 2:00
  • triceps cable press down
    • 1 x 12 @ 45 on 2:00
    • 2 x 12 @ 55 on 2:00
  • incline seated DB curls
    • 3 x 12 @ 30 on 2:00
  • reverse crunches
    • 3 x 12 on 2:00

Finished with some shoulder cuff restorative exercises.

first water

Had a good session in the GVAC pool this morning. After warming up I got in to some alternating zipperswitch and crawl 100s. Zipperswitch is great – the second 50 of each 100, when I went to regular freestyle, felt smooth and stretched out.da numbers:

  • 2 x 100m free
  • 10 x 100m alternating zipperswitch drill 1st 50, freestyle 2nd 50
  • 100 breast
  • 100 fly drill
  • 200 short fin kick