Did you swim today?
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Adult Swim club. 150m warmup, free, kick, drill choice.
Backstroke session x 2
2 x 50 Streamline kick
2 x 50 Shoulder roll kick ( exaggerated roll )
2 x 50 6 kick Switch
2 x 100m Backstroke. ( my old separated shoulder injury started to hurt so had to go easy on the pull )
Free Sprint session ( did thess as easy due to shoulder tenderness )
4 x 25m @15sri
4 x 50m @20sri
4 x 75m @25sri
50m easy cooldown3 -
5km
break at 3km for gel and more water
generally had quick water break at every 500m
felt good, no annoyances. Made it to work on time
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5 miles (8km) today.0
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1800m tonight. Just a short session!
2x 150 free
6x 25 free kick
4x 50 back
500 free timed (7.01)
100 easy
10x 50 br with paddles
50 warmdown0 -
3km
with no stops or breaks. Just straight through. 59:35 so under my hour estimate by a teeny amount hehe2 -
Got a mile in before class. My new release time from work has shifted by 15 minutes and it makes a big difference in my swim time because of traffic
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4 miles today.0
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1700m
150m Warm up - 50 Fr, 50 Fr Kick, 50 Dolphin ( that should have been a hint of what was coming )
2 x - 1st with fins 15 sri
2 x 50 Dolphin w board
2 x 50 Dolphin on your Side
2 x 50 Dolphin streamlined on back
4 x 25m Front crawl with Dolphin
100m Front
2 x no fins
2 x 50 Flutter kick
4 x 25 Fr Closed Fist - engage the forearm for the pull
4 x 25 Heads Up - High Kick tempo and stroke rate to keep the head up. ( hard to resist the head down habit )
100m front - Concentrate on long stroke - good body roll
Cooldown
100 easy Fr
50 breast
Usually half of the pool is occupied with Learn to Swim Lessons but this 4 week cycle there is no one registered for them so we have the whole pool to ourselves, everyone gets there own lane
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5km today
lovely, lane to myself for most of it. Break for fuel at 3250m this time not 3000 - felt nicer to 'only' have 70 lengths to go after break.
That puts me up to 17.6km this week. If I am not too hungover Sunday I can do another 10km and blast my randomly thought up goal of swimming a half marathon over a week. haha
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A surprise two miles yesterday. We had a sub for the cardio class and I don't get a good workout from her, so I kept swimming laps 1
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4 miles today.
I'll be back in China a week from today. 58 day trip. I'm planning more swimming, fewer restaurant dinners.2 -
3000m solo swim.
300 warmup
4 x 25 fr fast @ 50
Twice through with one minute set rest.
3 x 50 fast @ 1.45 1 each fly, bk, br
5 x 50 free on 55,60,1.05, 1.05 hold 40
5 x 100 fr @ 2.15 hold around 1.21
4 x 25 IMO max @ 50
600 warmdown3 -
4 miles today.
Then out for burgers and a movie with my wife to commemorate the 29th anniversary of the day we met. Have been with her since that day. 5 weeks more than half of my life. But the entirety of the most meaningful part of my life.3 -
3200m with a friend.
200 warmup
Twice through the following:
4x 100 free with 15s rest
2x 200 free kick with fins with 20s rest
600 free with paddles fast
200 warmdown1 -
4 miles today.0
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Just 2000m this morning. Starting to decrease the mileage ahead of the Australasian Police and Emergency Services Games in Perth in a week or so.
300 warmup
100 free on 1.45 (1.26)
200 free on 3.30 (2.56)
300 free on 5.15 (4.21)
400 free on 7.00 (5.43)
200 backstroke kick
500 warmdown2 -
4 miles today.0
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Today; 1.5 miles @ 73 minutes1
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Just 1650m with masters tonight.
200 warmup
4x 50 kick
Then
2x 100 free MAX on 3.00 (1.14/1.15)
50 easy
2x 75 back MAX on 3.00 (1.00/1.00)
100 easy
2x 75 br MAX on 3.30 (1.12/1.10)
200 easy
4x 25 fly MAX on 1.00 (all about 18)
300 easy
It might not look bad but it was hideous!!!!1 -
3km
With a bit of underwater work and leg work at the end.
Was fun 😁1 -
1 mile before class. Monday's instructor is our most challenging-lots of intervals with him shouting/cheering encouragement and reminders from the deck. Once we get warmed up, it gives us a straight 40 min of cardio, intervals sprinkled throughout. Last night, I was wondering why I swim laps before his class at all. It used to be that I was training for my climb, so I wanted the additional endurance work, but now, it's just 2 hours in the pool. Still, I always sleep well on Monday nights! (If I could just stay out of the sweets after dinner though...)1
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@girlwithcurls2 that is my problem too - can never resist the bad stuff at night time!1
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4 miles today.
My routine lately has been
2500 Front crawl
500 FC with hand pads and pull buoy
500 FC with hand pads and find
1500 Front crawl
500 FC with hand pads and pull buoy
500 FC with hand pads and find
1050 Front crawl
Doing the extra sets with hand pads to build strength and further improve high elbow catch.
This has shaved a few seconds off my front crawl pace already.2 -
2900m with a friend at lunchtime.
350 warmup
1500 pull (tedious!!)
3x 150 back kick with 20s rest
8x 25 br pull with paddles with 15s rest
400 as 100 free 100 back 100 br 100 free1 -
5km - 1hr36mins
4 mins faster than last time - thank you to annoying busy lane which meant I couldn't stop as often!2 -
1800m tonight.
6x 75 as two free two back kick two free.
5x 50 free kick
4x 25 fly
100 free easy
4x 25 back max
100 free easy
4x 25 br max
100 free easy
4x 25 free max
100 free easy
60s rest after each 25
300 warmdown0 -
5km 1hr44
slower today, but 2 days in a row! woohoo
was going to try for 3 days in a row but have fun weekend planned and don't want to be dead for it!1 -
4 miles yesterday.
Started with a nonstop 2 miles. 1:51/100yd pace, but didn't quite get it under 1 hour.1 -
2850m with my swimming buddy. Last swim before heading to Perth on Sunday for the Australasian Police and Emergency Services Games.
4x50 RIMO
Three sets of
150 free pull with paddles at 400m pace
100 free pull with paddles at 200m pace
4x 100 free on 2.00
4x 50 free with fins on 45
100 warmdown1
