first water

Felt good this morning. Finally. This week has been alternating days of good and bad. IMs had me breathing like a maniac but I stayed loose and kept good form; good for me, anyway. Even butterfly is starting to feel good. Not so good that I can finish two lengths with 1-to-1 kick, but better than days past, maybe better than ever.
da numbers:

  • 2 x 100yd free
  • 2 x 100yd free/zipperswitch
  • 100yd fly kick
  • 16 x 50yd IM alternating laps @ 1:30
    • first 3 sets of 4 x 50 IM, fly lap, was 2-to-1 kick
    • last fly lap I died 10yd from the wall on the way back
    • this whole set was hard, from beginning to end
    • last 50 free was fast, right at 30 sec – shoulders felt loose, arms were catching quick
  • 200yd fly kick
  • 4 x 50yd fly/back alternating lengths @ 1:30
  • 300yd breast/fly kick
  • 400yd apnea drill w/ short fins

total distance: 2400yd

first water

Today was hard.
da numbers:

  • 2 x 100yd free
  • 10 x 100yd free @ 2:00
    • coming in between 1:20 – 1:25
  • 300yd fly kick
  • 3 x 100yd IM @ 3:00
    • coming in between 1:40 – 1:50
  • 4 x 100yd pull w/ paddles @ 2:00
    • coming in between 1:20 – 1:25
  • 200yd apnea drill w/ short fins

first water

I know my workouts are getting long when I dread having to type it out.
da numbers:

  • 2 x 100yd free
  • 4 x 200yd free @ 4:00
    • coming in between 2:47 – 2:55
  • 300yd fly kick
  • 3 x 100 IM @ 3:00
    • coming in between 1:50 – 1:40
  • 400yd pull w/ paddles
  • 200dy fly kick
  • 200yd apnea drill w/ short fins

total distance: 2400 yd

first water

Note to self: if you need to wake up at 6:00 AM to swim, go to bed before 2:00 AM. This morning totally sucked. I was mega-slow and generally felt like road kill. And this week’s daily yardage is pegged at 2400 yd, so yeah, I’ll be going to bed way after 2:00 every night.
da numbers:

  • 2 x 100yd free
  • 1000yd/20min pyramid set
    • 400yd
      • time to finish = ~6:10, not good
    • 300yd @ 8:00
      • time to finish = ~4:30, not good again
    • 200yd @ 14:00
      • time to finish = ~3:00, not good
    • 100yd @ 18:00
      • time to finish = ~1:18, way not good
  • 300yd fly kick
  • 6 x 100yd @ 3:00 fly/back alternating lengths
    • coming in between 1:50 – 2:00
  • 300yd fly kick
  • 300yd apnea drill w/ short fins

first water

IM is hard. Finishing this morning’s requisite yardage was hard. Not a super motivating day in the pool. But I did some butterfly for 100yd distances. Well, kinda. I pulled once for every 3 kicks and I paused between lengths. But no more one-arm stroke drills. That’s good, I suppose. Closer to good anyways.

da numbers:

  • 2 x 100yd free/zipperswitch
  • 100yd fly kick alternating back/front
  • 8 x 100yd IM strokes @ 3:00
  • 4 x 100yd zipperswitch/free alternating lengths @ 2:30
  • 300yd fly kick alternating back/front
  • 400yd apnea drill w/ short fins

total distance: 2200yd

first water

Good times at the Carpenteria Community Pool. I don’t know what it is about that pool exactly that makes me really like swimming there. My main set was 10 x 100yd on 1:50. This is faster than I’ve been going for a 1000yd set. A couple weeks ago, 10 x 100yd on 2:00 felt hard. Needless to say, 1:50 is harder. And it felt that way.

da numbers:

  • 2 x 100yd free/zipperswitch
  • 10 x 100yd @ 1:50
    • coming in between 1:20 – 1:25
    • This did not feel like a super fast pace.
  • 4 x 100yd pull w/ paddles @ 2:00
    • coming in between 1:25 – 1:30
  • 300yd dolphin kick alternating back/front
  • 300yd apnea drill w/ short fins

total distance: 2200yd

first water

I’ve learned to be more intuitive about my workouts. That’s the nice thing about not being on a team. If there’s something I don’t want to do, I might choose not to do it. Like today. My ambitious objective was to crank out 4 x 400 yd on 8:00. That’s a lot for me right now. Additionally, today was to be my first session of 2200 yd, in recent years that is. But soon after waking up I realized the Eye of the Tiger was not with me. So, I opted for the following routine instead. And it was kinda enjoyable. It wasn’t brutally excruciating, anyways. There is a balance, after all, between training my cardio-vascular and muscular systems, and performing the competitive strokes with proper technique. If I’m struggling just to complete a set, and there’s certainly times when that’s valuable, I may not be able to maintain good form, which is important, I feel, this early in my return to the pool. Adjusting workout intensity intuitively allows me to balance these two objectives more effectively. There are two concepts I’m not willing to compromise, though: total daily distance, and daily focus. No matter how I feel, I will complete the prescribed distance of each day’s routine. Today’s requirement was for 2200 yd, for example. My own concept of focus varies like this: The first training day of the week is dedicated to longer freestyle sets, involving intervals as long as 400 yd. For the next two or three days I step down interval distances until I’m sprinting for 100 or 50 yd. The final weekly swimming session is focused on IM sets, bettering each of the remaining three competitive strokes.

da numbers:

  • 2 x 100yd free/zipperswitch
  • step sets, starting at 0:00
    • 400yd
      • time: ~5:55
    • 300yd @ 8:00
      • time: ~4:20
    • 200yd @ 14:00
      • time: ~2:50
    • 100yd @ 19:00
      • time: ~1:15
      • should have left @ 18:00
  • 2 x 200yd pull w/ paddles @ 5:00
    • coming in between 3:45 – 3:55
  • 300yd dolphin kick, alternating lengths on back/front
  • 300yd apnea drill w/ short fins

total distance: 2200yd

first water

I’ve been doing IM sets with 50yd for each stroke. Today I increased that to 100yd. And it was hard. My strokes are coming together though. Butterfly is even kinda working. After the IM sets I did tons of dolphin kick yardage.

da numbers

  • 2 x 100yd free/zipperswitch
  • 100yd fly kick
  • 8 x 100yd alternating IM strokes @ 3:00
    • coming in under 2:00, usually around 1:45
    • Fly was tiring. I cheated a bit and threw in some lengths of kick
    • of note: my second 100yd free was 1:11
  • 400yd fly kick
    • started to feel a better kick
  • 300yd fly kick w/ short fins
    • by this time my legs were hammered
  • 200yd apnea drill w/ short fins

first water

Didn’t feel as good as yesterday. Felt a little tight and times weren’t stellar. Lots of yards though.
da numbers:

  • 2 x 100 yd free/zipperswitch
  • 5 x 200 yd free @ 4:00
    • coming in between 3:00 – 2:55
  • 4 x 100 yd free easy/hard @ 2:00
    • coming in between 1:20 – 1:25
  • 300 yd dolphin kick w/ short fins
  • 100 yd apnea drill w/ short fins