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

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

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

first water

Good yardage this morning. I’m back to “distance Mondays”, my day of the week to crank out some longer-than-usual sets in the pool. For instance, today’s focus was on a couple 400 yd freestyle intervals. And my times were not that dismal, coming in right under 6 minutes on my second go, putting my splits under 1:30 for 400 yd. Not bad for me at this stage. Today’s routine totaled 2000 yd, my longest session since returning to the pool. And this has me thinking about adding 200 yd ever week for a few months, maybe getting up to 5000 yd days and breaking my old swim times, particularly the 500 yd in under 5 minutes. That’s almost a competitive time and surely nothing to be ashamed of amongst the masters swim crowd.
da numbers:

  • 2 x 100 free/zipperswitch
  • 2 x 400 free @ 8:00
    • 1st 400 time: 6:07
    • 2nd 400 time: 5:57
  • 3 x 200 pull w/ paddles @ 4:00
    • steadily decreasing times, between 3:10 – 2:55
  • 300 dolphin kick w/ short fins
  • 100 apnea drill w/ short fins

first water

Went to a new pool this morning – the Carpenteria Community Pool. It’s pretty nice. No long course but a sweet little short course of about 12 lanes. The temps were warm, which I’ve grown fond of as I’ve “matured”. I used to hate warm pools when I swam the 500. At 6:00 AM though, cold water is massively un-inspiring. My times during a 200 set were good, easily ten seconds quicker than on recent days.
da numbers:

  • 2 x 100 free/zipperswitch
  • 4 x 200 free @ 4:00
    • coming in between 2:50 – 2:55
  • 2 x 200 pull w/ paddles @ 4:00
    • coming in ~ 3:10
  • 200 dolphin kick drill w/ short fins
  • 200 apnea drill w/ short fins

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

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.