Back in for another noon hour hit. Strangely I was the only Lane swimmer - 3 double lanes all to myself. Dug two Adult Swim club workout sheets out of my bag.

200m Front Crawl warm-up
4 x 25m Kick board Alternate Fast/Slow lengths. Instructional Break between lengths.
4 x 25m Kick Alternate Superman pose on breath / Alternate Fast/Slow Lengths.
4 x 25m Front Crawl - Holding Superman pose for 6 kicks ( long and lean )

3 x 60 STD (60 Strokes @ Time & Distance) a measure of stroke efficiency Max Distance in Minimum Time over a set Stroke count.
8 x 25m @ 40 secs, alternate fast/slow pace
4 x 50m @ 1:15 Breathing alt 3/5 stroke cycle
2 x 200m Max Distance / Stroke. A big version of the 60 STD drill.( Minimum Stroke Count)
2 x 100m Steady Pace Drill @ 45s/25m
4 x 50m Descending Time 1:30, 1:20, 1:10, 1:00.
8 x 25m @ 45s Big PushOff and Long Glide. Getting the feel for the maximum Efficiency Point.
100m Cool down with 4 fast strokes before the wall and Flip Turns.

That was actually 2 different workouts melted together. 2000m

3000m
Second session by my new remote coach.
And it nearly killed me. Especially as I'm on day 4 without sugar.

200 warmup

400 as 100 pull/100 swim x2

3 times through the following
1x 100 free on 2.00
2x 100 free on 2.30
3x 100 free on 3.00
Increasing speed each step and aiming for heartrate of 150-170 in the set of 3.

My arms were lead by the third set!

4x 50 back kick with 30s rest
2x 50 back kick with 40s rest (increase speed)
200 back kick as 50 max 150 easy

100 warmdown

Go home and die!

4 miles yesterday.
5km so far today. May get another 5km in after work.
Tomorrow have to go to work early. Gotta pick up my mother at the airport. She was "vacationing" with the other party of the family.

Looking like a swimming in sweat day. Front yard done. Back yard attack after errands.

Today: 1 mile @ 64 minutes

emma, just reading your workout makes my shoulder hurt.

First session of week two

2800m

200 warmup

Twice through the following

4x 50 pull
4x 25 pull with paddles
4x 25 kick fast
4x 25 swim

Twice through this too
4x 100 free cruise pace
2x 50 back at pace, aim to hold same time

600 warmdown with fins focus on technique.

I feel like my catch is wrong and that I don't keep enough of a high elbow, and I wonder if my relatively weak lats have anything to do with this. Didn't really enjoy this session.

Shorter session tonight thankfully!

2200m

200 warmup

16x 50 as
1-4 free with fins technique
5-8 breaststroke kick
9-10 pull with paddles
11-16 freestyle descending on 1.10

4x 50 fly on 1.30 2x 50 free on 1.10
3x 50 fly on 1.30 3x 50 free on 1.10
2x50 fly on 1.30 4x50 free on 1.10

300 warmdown

I finally got into the pool for an hour. Between vacation, jet lag, and a virus, it's been a while. It felt great to float And I haven't lost too much form, so something is finally sticking!

4 mile wake up.
One of those days when I was the fastest in the pool for a little while because I was also the youngest in the pool
Other times it is because I'm the only one in the pool.

2400m

200 warmup

400 as 100 kick 100 swim 100 pull 100 swim

16x 50 on 1.30 with paddles and fins maximum stroke count allowed per 50 was 36 (18 per arm)

3x 100 back on 2.30

6x 50 back on 1.30 aim for 43 or below

400 warmdown.

On another note this is happening - feeling gutted.

http://i.stuff.co.nz/dominion-post/news/hawkes-bay/82584993/Members-sad-as-Greendale-pool-in-Hawkes-Bay-set-to-close-after-40-years?cid=app-android