Did you swim today?
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4 mile wake up.
Swim team kids are back in the morning. So it gets a little noisier at 6AM.
The 6AM team has more than 2X the kids they had last year. A couple of the guys look like they have never done competitive swimming. Maybe even trying out on a dare
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2200 last night
Two times through the following
50 br 100 back 50 free
50 back 100 br 50 fly
50 free 100 back 50 br
Then
6x 50 free on 1.00
10x 50 free max with fins on 1.00
200 warmdown
Coach told me my problem is I am overextending my left arm prior to entry ie entering with straight arm. I can't see that on the video but will take his word for it!
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Swam 1 mile @ 65 min.2
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3500 yards @ 75 minutes - 4 days in a row, now 3 days off. Will be doing some long walks to make up for it.2
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1800m plus a surprise drill
200m Warm-up - 50m Fr, 50m Choice Drill x2 ( Finger Drag & Shark Drill)
All on 15s RI
50m Fast Start - 10m - 15m Easy - Turn x 4 ; Fr, Bk, Br & Choice
50m Fast St + Fast Turn - 10m - 10m Easy - 5m Fast Turn x 4 ; Fr, Bk, Br & Choice
50m Fast St + Fast Turn + Fast Finish. 10m - 10m - 5m x4 ; Fr, Bk, Br & Choice
50m 3 stroke Pull before Breath @ start/turn - Fr, Bk, Br & Choice x4 on RI 15s, 10s, 5s
A breathing control drill - 3 or 5 stroke breathing Plus Flip Turns - descending rest
Virginia's Kick Drill set; Fr, Bk, Br x 4 ( a visiting coach named Virginia added this drill )
Facing wall Kick for 10 secs, Flip and do a fast 25m. Variation Dolphin on Fr & Bk on odd sets.
50m Ladder Repeats on RI's 15s, 10s, 5s, 5s, 10s, 15s
Surprise
Vertical Dolphin, Whip, Flutter and windmill Kicks ( Treading water the hard way )
3 mins - 20 secs per Plus 5kg weight that we passed around after each 20 second.
Choice Cool down.
And this is what the Pool looked like yesterday at noon.
Except all the Lanes became Chat Lanes.3 -
And this is what the Pool looked like yesterday at noon.
Except all the Lanes became Chat Lanes.
At my Y, the life guards have the authority to tell people not actually swimming laps to leave the pool or go to the program pool if they don't want to actually swim.
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4 miles today.
Been a busy few days getting the shed finished so I can move all the outdoor tools to it.
Now I can get back to my regular schedule.
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Long course nationals today. Swam two really awful swims. 400IM and 200 back. Was way outside my PB for the 200 back and the 400IM nearly killed me. Feeling extremely discouraged and wondering what on earth to do to get back to where I was a year ago.
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@emmab0902 Do you have a Training Log from last year?
If you do ( Your MFP Posts? ) can you refer back to them and build a new Training Plan based on your old information?
After my running PB 10k race ( 54:50:07 ) this spring ( 5:29/km ) it was all downhill for me. My last event was a painfully slow 7:13/km.
Looking back I was putting in a lot of long slow runs each month ( 3-4/week) and 2 short fast runs each month. That's not what I have been doing recently and my results show it.
You will get back into the groove Emma I have belief in you.
Remembrance Day Stat holiday so the pool was closed.0 -
juliet3455 wrote: »@emmab0902 Do you have a Training Log from last year?
If you do ( Your MFP Posts? ) can you refer back to them and build a new Training Plan based on your old information?
Got back home this afternoon and ran 5.67km in 30 minutes. So my fitness must be ok - which leads me to think it's my muscle endurance that is the problem - have always been surprisingly weak. So think I might get back to the gym this week and see if that helps!
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2100m solo. Going to stick to the remote coach's sessions for a few months and see if that helps.
200 warmup
200 free moderate
4x 50 free max on 1.10
200 free moderate
4x 50 free descending on 1.10
4x 50 free pull
2x 50 free
4x 50 back pull
2x 50 back
100 free fins
100 kick fins
2x 50 free max on 50
4x 25 free max on 30
100 warmdown
Backstroke with a pullbuoy is hard! Also, on the second of the last 50s my arms totally died!2 -
2100m solo. Going to stick to the remote coach's sessions for a few months and see if that helps.
Backstroke with a pullbuoy is hard!
@emmab0902 I look like a drunk trying to walk the line using a pullbuoy on BS.
Wander and twist from side to side with each pull. Still like doing them as practise on finishing the stroke all the way to the very end - if I don't pay attention to it I start to short my stroke and loose a little power/length.
1250m Early morning splash. No real plan just got wet and alternated strokes every 10 lengths. Pool was crowded so hard to get into a rhythm dodging other swimmers.
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6000 yard wake up. Pool opened 20 minutes late so had to cut 20 laps off.
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Swam 1 mile @ 57 min.0
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54 in 720
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3500 yards @ 70 minutes. I think working with the paddles and pull buoy are paying off as some of my sets were just faster. Must be getting stronger...*little happy dance*1
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3500 yards @ 70 minutes. I am thinking of going to 4000 twice next week...we shall see.0
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Short 1600m session
200 warmup
12x50 fly on 1.30 as
4x 25 left arm 25 fly
4x 25 right arm 25 fly
4x 50 fly with free kick (fins)
6x 50 fly (fins) on 1.45
4x 50 free (fins) on 1.10
2x 50 free (fins) on 1.10 but faster
50 free max
150 warmdown1 -
Just keep swimmin' swimmin' swimmin'-- 54 laps in ~72 minutes2
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It was one of those days that my goggles weren't cooperating. I had fussed and adjusted like 6 times-- breaking the Zen of my rhythm and just basically messing me up.
On lap 25 I seemed to finally get them in the groove, so I decided just to keep swimming until they got uncomfortable again. Did another 47 laps after that for a total of 72-- or two miles!2 -
I'm in Colorado for the week and managed to get to a local indoor pool last night. Water temp was ridiculously high, no lines on the pool bottom and only one lane for lap swimmers. Add in being a mile higher than my home pool and it was all I could do to crank out 1500 very slow gasping yards. And it still felt pretty good
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3500 yards @ 70 minutes. A college swimmer was there and it me going a bit faster which was good, and reminded me I still have a ways to go before I will consider myself fit. 1
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Adult Swim Club. I missed Tuesday because of work and it turns out a new lady had joined in half way through the session - darn speed demon too . 2100m tonight.
200m warmup 50 kick & 50 Choice drill.
6 x 75 - 25 Kick & 50 Ch Drill
Fr & Finger Drag
Back & Back Catch up
Whip & 2 Stroke/Breath
Fr & Fist
Back & Single Arm Alternates - 6 stroke
Fr & Board Waggle (or Shark Board or ??) - different regions have different names for the same drill. Place a Large Kickboard between your Thighs half above-half below leg. Tap the board above your legs at the end of each stroke - Makes you push all the way to the end of stroke and good hip/body rotation. Could do the same drill on backstroke
6 x 100 split; 25 slow-50 medium-25 fast. RI = SI; 30-45s between 100s
6 x 125 split; 50 slow-25 medium-50 fast. RI = SI; 30-45s
100m Ch Cool down
That was a good workout. Lots of Tips and Pointers during the Rest Intervals, plus the speed demon is a great role model/reference. The first part of my technique to break down is I start to drop my left wrist which creates a bad entry and in-efficiency in my pull. Looks like a balloon exploded under the water with a huge trailing stream of bubbles and swirling water.0 -
2200m solo swim.
200 warmup
400 pull
Three times through the following
50 free on 1.10
100 free on 2.10
200 free on 4.10
Each set had to be faster than the previous one and no extra rest between sets. Pretty much died - knackered this week. Times were:
Set 1 42 1.26 2.59
Set 2 39 1.25 2.53
Set 3 35 1.21 2.50
Kick set with fins
4x 50 on 1.00
2x 50 on 1.10
50 max
200 warmdown2 -
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@juliet3455 Yeah, those bubbles will kill ya. I find I can reduce the bubbles when I am doing stroke drills, but when I get back up to speed they return. One day I shall be bubble free!
@emmab0902 I like that 50/100/200 set of yours. Putting in my log to use later. Thanks for sharing and really solid results and you did what you set out to accomplish, getting faster with each set.
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3500 @ 70 minutes. 4 solid workouts this week.0
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2300m with masters
8x 75 as 4 free 4 IMO
8x 50 pull as 4 free 4 scull/br
3x 100 kick
32x 25 free on 35 as breathe 3/5/7/9 by 25
200 warmdown
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Followed by another 700m in a 33.3m outdoor pool while the kids played. Backstroke outdoors in a strong wind is not fun!0
