Eau Du Chlorine

2008-09-17T16:08:13Z

400 warm-up

All freestyle, all on 1:15:
100 sprint
50 easy
100 sprint
2 x 50 easy
100 sprint
3 x 50 easy
100 sprint
Mimi told me to repeat 1:10 but I've been out of the water a lot... repeated between 1:12s and 1:14s.

150 easy

All freestyle, sprints on :35 and easy on 1:15:
50 sprint
50 easy
50 sprint
2 x 50 easy
50 sprint
3 x 50 easy
50 sprint

100 easy

Swedish relay - swam 100 in total
4 x 50 breaststroke relay

4 x 25 cool-down

Total distance: 2100yd/1.19mi

Headaches aren't fun

2008-09-17T03:23:46Z

300 warm-up

All on 1:30 -
25 breast/75 free
50 breast/50 free
75 breast/25 free
100 breast
100 free
100 breast
(I made the first one by about 5 seconds and didn't make a single one after that)

4 x 50 kick on 1:05

All on 1:40 -
25 back/75 free
50 back/50 free
75 back/25 free
2 x 100 back
(not a whole lot more rest on this one)

4 x 50 kick on 1:05

4 x 100 breast on 1:45 (went 1:35, 1:40, 1:35, 1:38)

4 x 50 cool-down

Total distance: 2400yd/1.63mi

First practice since the Friday like ten days ago - stupid night shift. I felt like absolute crap. A headache led to nausea and my muscles were just not cooperating. Yuck.

Friday!

2008-09-05T17:34:45Z

250 warm-up

2 x
{
300 breast on 5:00
2 x 150 breast on 2:30
4 x 75, odds free, evens breast on 1:15
}

4 x 50 kick on 1:05

4 x 50 cool-down

Total distance: 2450yd/1.39mi

Dragging my feet - literally

2008-09-04T17:27:23Z

300 warm-up

5 x 175 pull with paddles, buoy, and tied-up feet on 3:00
5 x 200 swim on 3:00 (repeated about 2:43)
3 x 175 swim on 2:50

4 x 50 cool-down

Total distance: 2900yd/1.65mi

I do not like tying up my feet on pull. They sink like rocks and totally mess up my body position and I couldn't even focus on my stroke because I was trying to keep my body steady in the water. I spent the rest of practice trying to get my stroke back. I was struggling to get a stroke count of 13, whereas yesterday on my second swim I was getting 12 pretty easily. It wasn't a question of fatigue either. Next time I think I'll just pass on tying up the feet.

Yaaay sprint

2008-09-03T17:33:25Z

300 warm-up
4 x 50 warm-up

4 x 100 negative split on 1:45
1 x 100 fast on 1:08

5 x 50 kick on 1:05

4 x 50 free on 1:00, emphasize kick off walls

4 x 25 on :40, towing another behind me with bungee belt
4 x 50 swim on :40

4 x 50 cool-down

Total distance: 1950yd/1.11mi

Second swim that afternoon: met with a friend to help her with her stroke. Didn't go a whole lot, but got in a least another 1200 yards (maybe even a mile... maybe) in the form of backstroke drill (yep, my entry is still too close to my head), 100 breast, and 200 free.

The make-up swim

2008-09-03T04:30:42Z

Skipped practice this morning because I had a Labor Day cookout at my house that ran late into the night, so I went after work. I knew that Mimi had the team swim distance day because that's what she does when the pool is closed on Monday, so I did my best to channel her. It was my first day back in a week - I was on watch last week and it's really super hard to go to practice and then work a 12hr shift.

400 free warm-up
100 breast kick
100 dolphin kick
4 x 100 free on 1:35

4 x 500 free, trying to maintain 13 strokes per 25 (repeated about 6:45-ish? I might have done too much by about 100 on the last one)

4 x 50 cool-down

Total distance: 3200yd/1.82mi

Semi-stroke

2008-08-26T19:12:54Z

400 warm-up

50 fly on 1:00
100 (50 fly/50 back) on 1:40
150 (50 fly/50 back/50 breast) on 2:20
200 on 3:00 (200 broken IM - second 25 of each 50 is free)
250 on 3:40 (100 fly/50 back/50 breast/50 free broken)
250 on 4:30 (100 breast, 50 free, 100 breast)
300 on 5:20 (200 breast, 100 free)
350 (200 breast, 100 free, 50 breast)

6 x 100 (even breast/odd free) on 1:45

4 x 50 cool-down

Total distance: 2850yd/1.62mi

Cruisin'

2008-08-25T19:25:00Z

350 warm-up

3x450 on 6:30 (repeated about 6:05)
4x225 on 3:15 (repeated about 3:00-ish)
4x100 on 1:30 (repeated between 1:15 and 1:20)

4x50 cool-down

Total distance: 3200yd/1.82mi

First triathlon

2008-08-23T20:33:50Z

Well, it's done. And it didn't hurt as much as I thought it would. Makes me wonder what it would be like if I had actually trained for it...

Anyway, we did a 20 minute swim (I swam 1450yds), a 10km bike, and 5km run. I was pretty slow on my transitions and Mimi and I got lost in the woods on the run so it took me longer than it should have... We weren't timing it anyway. I know I finished the whole thing in under an hour and a half, but that's the best estimate I have. Now I just have to take a nap and stay hydrated for the big party tonight....

Calm before the storm

2008-08-22T21:14:58Z

450 warm-up

5 x 200 IM on 3:30 (repeated 3:05)
5 x 100 IM on 1:45 (repeated 1:30)
6 x 50 stroke IM order, no free on :55

4 x 25 free, towing a swimmer behind you on :45

4 x 50 cool-down

Total distance: 2550yd/1.45mi

Felt way better today - was able to really focus on stroke technique. My feeling better comes just in time for our triathlon tomorrow. I'm skerred. I haven't trained for it at all!

Struggling part two

2008-08-21T16:59:49Z

400 free warm-up

1 x 450 free on 6:30
2 x 225 free on 3:15
4 x 100 free on 1:35

5 x 2:30 swims: 4 x 175 free, 1 x 200 free
5 x 1:15 swims: 2 x 75 free, 1 x 100 free, 2 x 75 free

4 x 50 cool-down

Total distance: 3200yd/1.8mi

I felt like I weighed a half-ton in the water today. Not a fun swim, and most certainly not a good swim.

Struggling

2008-08-20T19:46:17Z

300 warm-up

4x200 free on 3:30 of 100 sprint, 100 easy - went 1:14, 1:14, 1:16, 1:13

4x(1x75 ,1x50) dolphin kick on 1:20

4x100 free on 1:30 of 50 sprint, 50 easy - went :34, :34, :35, :35

3 x 50 cool-down

Total distance: 2150yd/1.22mi

Felt like crap today - very sore. I was swimming really hard on those sprints but had really slow times. Yuck.

Evening workout:

400 free warm-up
200 kick
4x100 free warm-up on 1:30

3x200 fly (50 swim/50 kick)
4x50 breaststroke pull with paddles and buoy

400 free with paddles

Total distance: 2200yd/1.25mi

Mimi's favorite workout (on a weekday this time)

2008-08-19T16:55:00Z

250 warm-up

16 swims, starting with the 200 IM
Interval started on 3:15 and went down to 2:00
Every time you didn't make an interval you decreased 50yd

So I did:
200 IM on 3:15, 3:10, 3:05
150 IM (omitted breaststroke because my adductor was twingy) on 3:00, 2:55, 2:50, 2:45, 2:40, 2:35, 2:30, 2:25, 2:20
100 IM (doing dolphin kick instead of breaststroke) on 2:15, 2:10, 2:05, and 2:10

Also did a length on the bungee belt... almost made it to the flags!

Total distance: 2800yd/1.6mi

Noticed that my fly entry problems (it's really hard to keep my hands from coming together when they should be staying at shoulder width) are probably due to the direction of momentum of my arms on the recovery. When I made an effort to swing my arms forward instead of forward and together my hands were at the proper width on my catch. Sweet!

Monday doubles

2008-08-18T17:31:21Z

Morning
300 warm-up with paddles
4x50 free on 1:00

3x550 free on 8:00 (repeated 7:35-ish)
2x450 free on 7:00 (repeated 6:15-ish)

4x50 cool down

Total distance: 3250yd/1.85mi

Afternoon (guessimation):
200 or 300 warm-up with paddles
200 freestyle drill

4x100 free on 1:30

8x50 fly on :55

500 free
300 free

Total distance: 2050-ish yds/1.2-ish mi

Saturday's practice

2008-05-31T20:49:12Z

3 x 50 free warm-up

1 x 225 on 3:20
1 x 100 on 1:40
1 x 125 on 1:40
4 x 50 on :50 (even free, odd fly)

4 x 50 kick on 1:00

3 x 400 IM on 6:30

4 x 50 kick on 1:00

6 x 75 breast/free mix on 1:10

50 easy

4 x 100 free on 1:30

4 x 50 cool-down

3500yd/1.99mi