Beware, batbear...
Warm-Up
300 Swim
200 Kick
100 Pull
Main Set
6 x 50 Free Drill on 1:30 (this seemed really slow, long breaks. I would suggest on 1:15, unless you're doing a reallly slow drill.)
6 x 100 on 2:00
Odds choice (not free)
Evens Freestyle
100 easy swim
4 x 25 Sprints
100 cool down
1800 total in about 38 minutes. Good swim for me.
2014 Goal -- Run 5X per week, pain-free (relatively) by end of summer.
Last night:
I've been getting to the outdoor municiple pool off and on. Last night was one of those.
Nice 800 yd Opener followed by:
4 x 200
200 w/paddles and pull bouy
200 cool down.
Swimming at the outdoor pool seems much more refreshing. They close the pool after the kids go back to school which is the week after next.....much much to early. There is still alot of outdoor swimming left.
Puttin' on the foil
Warm up 200 easy. 20x25, 5 each stroke on 20 seconds rest. Main Set (3x100, 2 on rest of 10 seconds, 1 on rest of 45 seconds.) X 5 continous. Warm down 300 easy.
Took it easy today because I'm tapering for a race this weekend (Lake Stevens 70.3). I did, however, swim 9.1 miles last week (16,000 yds.). More than I've ever done in one week.
Don't be obsessed with your desires Danny. The Zen philosopher Basha once wrote, 'A flute with no holes, is not a flute. A donut with no hole, is a Danish.'
IronMan ;)
Tri-Kev Here are my favorite links: My "kick @ss" running club ;) Swim 2.4 miles. Ride 112 miles. Run 26.2 miles. Then brag for the rest of your life. -Commander John Collins, Ironman Triathlon creator
Husband and father of 4
I've said it before but I can't say it enough.
I'd love to have access to open water swimming.
I drove to the Munciple pool, went for a 3.5 mile run then cooled off in the water with 1800 yds of mixed, easy swimming. Very refreshing.
I do long for the ability to just swim with out a wall getting in the way.
50 wu 200 kicking 1 x 300 desc 4 x 50 (12 x 3 drill) 1 x 300 desc 4 x 50 (6 x 3 drill) 1 x 300 fast 4 x 50 (3 x 3 drill) 8 x 75 kicking drills 200 IM
Good work out, was in Lane 2 today...had to keep up with the faster people who didn't believe in resting between sets. It was good to push myself.
Tomorrow I"m meeting some tri friends to do some ows practice.
Wow, that is an accomplishment T-bone. Good luck at race.
Thanks. The race went well. I did a 31.52 swim split. I guess those heavy yardage weeks are paying off!
Started swimming in our brand new city pool. 50 meters of outside glory. Hit the pool around 6:15 and around 6:30 the sun rose. It is so much better than the indoor 25 yarder.
Long swim today (4000m) - Warm up 400 long strokes. 3x100 on 20 sec rest. Main Set (4x200)x4, 1st set on 45 sec rest, 2nd two sets on rest of 30 sec, last set on rest of 15 sec. One minute break before final set. Warm down 100 easy. The 200m reps were all in the 3:05-3:10 range.
I did something different today. I did a tag-team kind of workout with a friend and co-worker. It was circuit training with 400 yard ocean swims between each series of exercises . We did push-ups, pull-ups, dips, shoulders stuff, squat jumps,ab work between the first two swims and a 1.5 mile soft sand run between the second two swims.
I enjoyed big lunch after too.
Marathon training has taken it's toll on my swimming.
I actually made it to the pool this morning and did an actual workout.
1000 yd opener
3 x 150 kick
4 x 100 free
1850 total.
I'm going to focus on getting at least two quality sessions in each week while I''m in the crutches of Marathon training. Then I'll get back to swimming more !