Monday, February 27, 2012

Swim Set 2/27/2012

I have not been feeling very creative and I saw this workout on Andy Pott's page. It looked pretty good so I adapted it:

500 Build Swim
400 as 50 kick / 50 swim
300 as 50 drill / 50 swim
200 as 50 stroke / 50 swim
100 as 50 swim / 50 FAST swim

4x400 descend from ironman to sprint distance pace (6:00 or :15 secs)
1:00 rest
4x100 hold the last 400's pace -5 secs (should be pretty quick if you descended right) on 1:45 (or :30 sec)
*extra rest on these 100s means extra speed!*

breathing drills with fins:
50 breathe to the right every 2 strokes
50 breathe every 3rd
50 breathe to the left every 2 strokes
50 breathe every 5th
50 breathe to the right every 4 strokes
50 breathe every 7th
50 breathe to the left every 4 strokes
50 25 swim w/ head out of water / 25 swim normally

100-200 easy

Monday, February 20, 2012

Swim Set 2/20/2012

This is what I am thinking for this week:
Hopefully the pool will be set up long course. I love long course!

400-500 warm up

10 x100
  4 w/ paddles, buoy, band 1:45
  3 w/ paddles and buoy 1:40
  2 w/ paddles 1:35
  1 w/ swim 1:30

10 x200 on 3:00 or 3:10
  descend in groups of 2s or hold pace steady

10 x50 w/fins 1:00
  odds- kick
  even- 25 underwater kick/25 swim

cool down or hot tub it!

pheeew,coming up with these workouts takes a lot of work on my part!

Monday, February 13, 2012

Swim Set for the week of 2/13/2012

I am not going to be swimming at the MCAC Tuesday morning. I am going to swim with the MAC Masters to celebrate the neck-dancer's birthday. Most people go out for their birtday, share a meal, share a dessert,  down a couple of car bombs but swimmers do a little bit differently. They like to torture each other with swim sets we know the birth-ee will dread. I am guessing a nice distance set is in store for me tomorrow or a lot of 100 repeats. 

I plan to do this workout Thursday morning at 6AM at the MCAC if anyone is interested.This is the long course version of a workout my buddy came across. I threw in some stroke work just for a little extra pizzazz!

400 swim to loosen
3 x200 with fins as (50 drill, 100 swim, 50 kick) :15 secs rest

Broken 1500 as:
4 x200 (on 1:35 base (3:10) or :15 rest)
3 x150 (on 1:30 base (2:15) or :10 rest)
2 x100 (on 1:25 base or :05 rest)
1 x50 fast!

8 x50
-25 drill/25 swim (or 50 drill 50 swim if you are feeling adventurous) , 2 of each stroke (ie, 2 fly, 2 back, 2 breast, 2 free)

4 x300 start with paddles, buoy and band on 4:45 or :15 rest
- drop a piece of equipment after each 300 so the last 300 is swim

200-300 to loosen

Oh yeah, tomorrow is Valentine's Day. If you want to show me how much you love me you will get me this bike. Thanks! Free shipping - I can't wait!

Monday, February 6, 2012

Nothing Much

The two people who read my blog express concern for my lack of ‘real’ blogging. Well I confess I have been a bit down ever since the magazine Real Simple  published "Wearing workouts clothes when you are not working out" in its fashion guide to "What's Aging You" in the January 2012 issue (pgs 60-63). I fought through the depths of my despair with the realization it isn't when you wear workout clothes but how you wear workout clothes. If you feel good in your workout garb and don't smell I say work it - real simple. I, personally, am a lot more comfortable lycra clad than I am zipped and buttoned up in polyester. I do my best to not walk awkwardly in the heels that supposedly make me look professional but I feel fairly certain I give away my discomfort as I walk toward the witness stand thinking don’t trip, don’t trip, don’t trip . . . I tripped once when I stepped off the witness stand and let out a litany of giggles. I giggle when I am uncomfortable and when I am working hard. Hmmmm . . . .

Sigh, I digress. I haven’t written lately since I do not have much to write about. The off season is rather mundane. I wake up, have a cup of coffee, start workout 1, work, have a cup of coffee, start workout 2, overeat at dinner, and finally commence with the twitch and drool Olympics.

Once again I have lost track of logging my workouts otherwise I would try to impress you with the miles I have or have not logged. It is funny how people brag about either their fitness or lack of fitness. No one brags about mediocrity. Why does mediocrity always get the shaft? Why isn’t “just enough” as noteworthy as too much or not enough? My guess is everyone discounts the power of progress. I am swimming about ½ as many miles as I am running, and cycling 5 times the two combined. I have done enough glute bridges to walk to France and back without touching a drop of water. Did I have a PR week mileage-wise? Have I had a breakthrough on a target workout? No and no, but I have been the champ of consistency. I am going to take my trophy and build great things with it, great things my friend, great things . . . .