Got a mile in before class. Good thing too-the instructor did not arrive, so class was canceled. But I got my swim in! And counted my laps on my new lap counter (when I could remember...)

Got all the way to the edge of the pool when the life guard reminded me that the 5th if every month is the pool cleaning day. Bummer.

fishgutzy wrote: »

4 miles. On the last lap I pushed as hard a sprint as I could. Tore up the water. Seems I have no trouble getting power from my kick when I'm sprinting.
Gotta start working more 50 sprints into my 4 mile workout.

@fishgutzy That's exactly why we do the drills and split lengths in our Adult Swim Club.
One of my Favorite for this is the 75m split drill, 25m kick, 50m sprint, repeat
Also ladders with sprints on the 25m and 50m lengths.
25m, 50m, 75m, 100m, 75m, 50m, 25m; 5/10s RI after 25, 10/15s RI after 50+
Some of our ladders build to 200m, less sprint more distance and pace control. Although I don't think you need pace control drills not with the distances you can knock off.

juliet3455 wrote: »

fishgutzy wrote: »

4 miles. On the last lap I pushed as hard a sprint as I could. Tore up the water. Seems I have no trouble getting power from my kick when I'm sprinting.
Gotta start working more 50 sprints into my 4 mile workout.

@fishgutzy That's exactly why we do the drills and split lengths in our Adult Swim Club.
One of my Favorite for this is the 75m split drill, 25m kick, 50m sprint, repeat
Also ladders with sprints on the 25m and 50m lengths.
25m, 50m, 75m, 100m, 75m, 50m, 25m; 5/10s RI after 25, 10/15s RI after 50+
Some of our ladders build to 200m, less sprint more distance and pace control. Although I don't think you need pace control drills not with the distances you can knock off.

When I swim before work I'm more focused on getting the 4 miles done in my allotted time. But I have flexibility on arrival time to the office since there are only two of us in the US office.
While in China, lately the pool has been light between 6 and 7PM with more coming in after 7:15. So tonight, I try and mix in some sprint 50's in the early part. Keep the rest to less than 30 seconds between sprints. That will help be gauge how to fit it in and still keep my total distance at 4 miles.
Ultimately my goal is to increase my endurance pace so I can do 5 miles in the time it now takes to do 4 miles.

2150m and 75 quality minutes in the water tonight.

What does it say about me when I was first in the water and last out. 6 other swimmers cycled through the Single Double wide Lane that was available for us during that time. A mixed bag of drills depending on how crowded/slow the lane was. When it is like this I usually do a 10 length sets of a stroke/drill combination and then switch to a different stroke. I pick drills to match the speed of the Avg person in the lane to minimize passing conflicts. It just makes it more relaxing-enjoyable.

Free, Breast & Back -150m Kick, 100m pull
Dolphin kick 100m
Single Arm Free, 100m switch arms at turn. 200m Free
Single arm Back, 100m switch at turn. 200m Back
2 Pull Breast stroke 100m, 2 kick Breast stroke 100m, 200m Breast

Free with flip turns, Fast off the wall, Slow middle, Fast into the wall. 300m
Maintain 3 stroke breathing rhythm and minimum 2 strokes off wall before breathing.

Really more of a Breathing control/confidence drill than anything. I still blow 10% of my turns - to late or to early. Can't do them in our shallow end. When swimming free I can touch my fingers to the bottom of the pool in the shallow end. Other than the swimmers who came up through Youth Swim club most people to Touch and Go's in the shallow end.

5000 yards 99 minutes

First Adult Swim club session for March - New Coach.
One of the senior swimmers in the local youth club. 1400m

Warm-up 100m choice, 100m kick
400m timed 9:32 4th of 11 in the club
50m cool down easy
Ladder x2: 25m Sprint, 50m Med, 100m, 100m, 50m Med, 25m sprint @ 10s RI
100m easy Breast & Back
100m Kick-sprint at whistle.
200m Easy Cool down
Really exposed all of us that have mediocre kick technique.
I keep getting Toe Cramps when ever I do dedicated kick sets for between 50/75m mark.
Even when well hydrated - and electrolyte's topped up by a post work/pre swim Banana snack.

3 regulars missing and 3 new swimmers so it sort of balances out.

1850 in about 45 min. I had the lane to myself until my last 3 laps. That hasn't happened in months!

Bah, got a terrible cramp in my calf which then would shift to my shin...back and forth so ended up only with 3500 yards. Ah well, at least I got a 70 minutes in.

Montepulciano wrote: »

Bah, got a terrible cramp in my calf which then would shift to my shin...back and forth so ended up only with 3500 yards. Ah well, at least I got a 70 minutes in.

I hate cramps. Calf and toes are the areas that get me from time to time. I drink a quart of electrolyte enhanced water during my swim to help reduce it.