juliet3455 wrote: »

Some how I lost ( left at the pool? ) my workout sheets ( 2 years of routines from swim club ) and the pool was closed by the time I realized. Will have to phone them in the am.

Oh no!!!!! Hope someone has handed them in.

The lost has been found. One of the LG's picked up my workout sheets and recognized that I was the only person on deck Friday night working a routine, so it was sitting at the receptionist desk with my name on it . happy, happy. The advantages of a small community where the LG's know you by name.

A simple paddle at noon today 40 lengths, 1000m - 10 length's per stroke, Bk, Fr, Br and Bk.
On Fr crawl lateral breathing left shoulder to improve rotation and wrist position - finger tip entry.
Then a bunch of flip turn practise drills on Fr and Bk stroke using fins for the speed boost.

So pleased for you Juliet3455!

And my good news is - the nurse has 'signed off' my skin abscess and I should be back in the pool this week. Yay.

A six week break .. Mmm maybe I will sink!?!

First dip will hopefully be this Thursday with my daughter - her good news being she is getting her confidence back to rejoin her swim lessons/club after being ill on and off all year.

Gym session followed by two swims

Session One straight after weights

200 warmup

Twice through
4x 50 pull
2x 50 pull paddles
4x 25 kick
4x 25 free

4x 100 as
Odds free
Evens 50 back 50 free
2x 50 swim

300 kick

400 swim fins technique

200 kick

200 warmdown


Session Two five hours later

100 free 100 kick 100 free 100 kick

4x 200 free fins on 3.30 holding 2.35

12x 25 alt fly/breaststroke

250 breaststroke stroke work

50 warmdown

Total for day 4600m

4 miles in about 2 hours 15 minutes.

3500 yards @ 70 minutes.

@gentlygently Glad to hear you have been cleared to get wet again.
@emmab0902 Wowsers that is a lot of Training - Take the rest days when ever you feel you need it. Based on my experience Training for a Sprint Tri-Athlon some times I would drop the Run, other weeks it would be the Bike or Swim. My rule became if it was still a Slog after 10 mins then I changed from Training mode to Leisure mode.

A short splash at noon today. 1000m of mixed strokes. Really just counted to 40 lengths and called it good. Had intended to swim in the morning but when I got up there was 10cm of fresh snow so I shovelled my driveway to prevent it from becoming an Ice Covered Skating Rink.

3500 yards @ 69 minutes

Did my first 500 yard straight with a time. It is a starting point. Only need to take off a minute forty to make Master's nationals entry time.

Adult Swim Club. 1975m
200m Warm-up; 100 Fr, 50 Ch Kick, 50 Ch Drill

A very unique Set - Rock the Clock Fwd Challenge
Everything happens in 60 second interval
RI increases by 1 sec per 25m completed = Available SI Decreases

Leave on the 60/0 - 25m swim; RI until 01
Leave on the 01 - 25m swim; RI until 02
Leave on the 02 - 25m Swim; RI until 03
Etc, Etc.
Leave on the 33 - 25m Swim; RI until 34
Leave on the 34 - 25m Swim; RI until 35
Leave on the 35 - 25m Swim; Didn't make it back before the clock crossed the 60/0 mark
I made it all the way to a 34 second RI = 26 sec 25m swim - which for me after completing that many lengths ( 875m ) was surprising. ( This was Fun )

So I was out of the Challenge. The RI keeps getting Longer and Longer so the SI has to get shorter and shorter, until you can no longer complete the 25m before the Clock Gets back to 60/0. So to stay in the challenge your Swim Time needs to stay very consistent and go into Negative Splits as you move through the Challenge.

Can't be to hard on myself as out of 6 in the group I was 3rd - the 2 Super ladies were side by side in a lane and made it 4 more lengths 39 sec RI - 21 sec 25m swim before they could no longer beat the clock.

Swimming Speed work.
4 x 25m Push off-Dolphin & 3 strokes before Breathing ( at least 5-7m ) easy to the turn
4 x 25m Easy Start & Middle - Last 10m Hard to the wall and Flip Turn.
4 x 25m Fast Start - Easy Middle - Hard to the Wall and Flip Turn
1 x 100m Start in the Middle of the Pool to get the Extra Flip turn and put it all together

4 x 25m Back - Descending Stroke
4 x 25m Breast - Descending Stroke
4 x 25m Front - Descending Stroke - After the Rock the Clock this was a very hard 100m.

4 x 25m Ch Kick. like most men my kick in Front Crawl is so that's what I did.
It is frustrating when I am on Back Stroke with my ears buried in the water and I can hear the 2 super ladies go by kicking - the pop/plop sound I can hear just tells me they have so much power/strength/technique.

100m Cool down choice.

Oh Thank You @emmab0902 ; I can really understand that comment
"It's all a blur - all I know is there was kick. So much kick..... "

One of our local Super Ladies ( I say that With Awe and Respect ) realized that her mans weakest link in his Tri-Athlon Training was his kick in swimming. I remember going for an Adult Swim club 60 minute session and any time I "snuck a peak" he was in the first lane of the pool ( even the so called deep end is only 4 feet in that lane ) far-far-far away kicking and kicking and kicking and ....... My personal opinion is that she is part Dolphin based on the way she swims. Tiny petite little thing but Crazy Strong and Amazing Technical skills. Would love to have her on a swim team - would hate to be coached by her- I think she would always manage to drag everyone into just " One more little tiny drill"..

Final Session in this series for Adult swim club.
200m warm up 50 kick, 50 fr, 50 kick, 50 Ch Drill

60 strokes Distance trial. My old Avg was ~55m @ 1:12 ; 59m 1:07:5 4m further 4 seconds faster.
50m kick Fr, Bk, Br
100m Fr, Bk, Br
8 x 50m repeats on 10s RI
4 x 100m repeats on 10s RI

A little fun to end.
Diving
Waterslide Upstream Swim
5, 10 & 15 lb Treading Water. Last year no way - nailed all 3 weights for 3 mins per
5, 10 or 15 lb recovery from bottom of deep end. Got the 5 and 10 but not the 15
Waterslide

Signed up for December and January sessions - I will miss some of January due to Half Marathon Training and Downhill ski trips.

@Montepulciano There are 4 of us in our little community who are not the typical "Toothpick" Bodied swimmer who have surprised a few newbies-visitors. Sometimes it's not the sprint speed its the overall average speed/distance that buries these visitors. Two of them are darn good Tri-athletes as there performance in all 3 events is just a little better than the Average person so they sneak up the rankings

0600 in the pool - along with 30 others - no rhythm - just to many people and drastically different paces. I tried - I really did - finally said *kitten* this and did 10 min sauna-10 min Hot Tub and called it a morning. Will try tonight 1800-1930 - when every one else is sitting down for the evening meal with the family.

Fortunately the next session of Adult swim club starts tomorrow night. I freely admit one of the reasons I enjoy it is the guaranteed workout with people ( a limited number ) of approximately the same skills so much easier to get in a rhythm. Now to visit Calvin and Hobbes for a morning laugh.

4000 yard @ 80 minutes.

@fishgutzy Read the article and watched the video...I may play around with it, but it looks like a stroke technique drill that I do that helps me increase my efficiency, but it messes with my breathing rhythm. I am glad it helped you as that is a significant drop in time! Well done!

@thelandis Welcome to the Group. I live in a very small community that does not have a Masters Swim Club. So we have created or Hi-Jacked the Adult Stroke Improvement Lesson/Sessions into an Adult Swim Club - Not quite Masters but more than Stroke Improvement.
@fishgutzy Liked that Videolink you dropped. Will have to give it a try on my next swim session. Went back to the pool at 6pm and it was a zoo again so I went for a run instead. Twice in one day where it was jammed to the rafters with swimmers. You would think it was Jan 1 with all the New Years Resolution athletes.