So, back into the pool I went this morning after last weeks transition week of R&R... I am not a super-speedy swimmer by any stretch of the imagination but was swimming in the 1:45-1:50 range when I stopped swimming at the beginning of the Jan OS. I swam a little bit at the beginning of the OS just to break things up a bit, but really jumped back into structured workouts today.
W/U: 400
MS1: 8x50 @ T-pace -2 (15"), then 400 at T-pace. (Then a repeat of the same set again)
MS2: 8x25 Sprints with an easy 25 between sprints
C/D: 200
Result---> Completed the entire workout and felt really good at the end. Was averaging around 1:55/100 which I felt was pretty good for me, as I haven't really been swimming and felt I still was maintaining good form and all... As the feel for the water comes back online as well as the swim fitness, I feel in a matter of weeks I should be right back where I left off. Why have I always swum through the winter again?
Major calf cramp while finishing up this mornings swim...Wow - that was painful! The muscle totally balled up. Had to doggy paddle to side. I'm thinking it was the aftermath of my long, very tough bike yesterday, but looking for any insight. Anybody have experience with this and what possible cause is? Would hate for it to happen in open water or worse yet....in an actual (gasp) race!
Well this morning's swim (exactly the same wko as yesterday's- D**#&&$ you coaches!   wasn't nearly as good as yesterday morning. Just flailing a bit. Every interval was 1-2s/100m slower for the same RPE. Couldn't get my head into it until maybe the last 300m or so when I reverted to just counting strokes every length (and even that interval was 1:52/100m when it was 1:50/100m yesterday) but at least it felt better and I was maintaining my usual 19-20 strokes / 25m length. So lesson is when things aren't going well in the water just calm down and count strokes.
Oh well, onward and upwards (i hope). 2850 SCM 55:58 swim time in the books.
Like many above I only swam one day a week over the entire OS and now three times a week. Shoulders, lats, and tri's are wondering what is going on. It can only get better. Nice work everyone.
Woohoo - did yesterday's swim today during my lunch break and it felt GREAT! Some days, the body and mind just align!!!
Although we're technically on 'strike' right now and not suppose to be doing any overtime, my boss let's me take an extra long lunch if I make up the time. She's cool; don't tell my union shhh ... it's the only way that I can get my swims done.
Every time I have swam in the last few weeks, I have felt like I'm improving. I just hope this continues!
Must be something in the water in Ottawa, as I too felt great in the water today. I also did my 45hill run that is our Friday run in the hills around my house and my functional workout. Good day all in all.
Run was on a tmill and really struggled to hold my TP. Actually off by about 12 seconds. Therefore, I am taking Thursday completely off since I did Thursdays bike on Monday and work on stretching and Yoga.
I've been feeling really good in the water. I've been hitting the bigger yardage sessions which suprises me. I'm not sure if it's fatigue or what, but the pace has been slower on the longer intervals. I feel like I hold good form, but it's not there. On short stuff with rest I can hit my goal times.
I've been working on some strength issues (trying to make deep catch and pull better) so that I can swim as well as I did last year but with less time put in the pool (which was a lot last year). That means doing some non-EN drills like the Tarzan and one-arm-with-board swimming, and some stretchy-band work. And today, well...it was mostly moderate intensity swimming with strength stuff thrown in.
1000 total warmup: 400 easy free 300 as first 25 of every 100 fly 200 free 100 as fly/breast/fly/breast
MS 10 x 50 as 25 fly, 25 recovery free 6 x 200 as third 50 very hard, rest moderate 10 x 50 as 25 fly 25 recovery free 2 x very hard 100 with good recovery time I had some more planned, as Friday is usually my long swim, but the clock got me today, and I had to get out.
Times were slower than usual for me for the pure freestyle stuff. Probably a mix of all that fly (at which I am not very good) and some fatigue from yesterday's run. But otherwise this was a good workout. Only 3400 for a long day is kind of wimpy, but I'll give it a thumbs up, all things considered. http://connect.garmin.com/activity/307110055
(For the record, I should say that 6-8 weeks ago, even completing 50 fly would have been a stretch. My fly is a strength exercise...NOT a thing of beauty.)
Comments
So, back into the pool I went this morning after last weeks transition week of R&R... I am not a super-speedy swimmer by any stretch of the imagination but was swimming in the 1:45-1:50 range when I stopped swimming at the beginning of the Jan OS. I swam a little bit at the beginning of the OS just to break things up a bit, but really jumped back into structured workouts today.
W/U: 400
MS1: 8x50 @ T-pace -2 (15"), then 400 at T-pace. (Then a repeat of the same set again)
MS2: 8x25 Sprints with an easy 25 between sprints
C/D: 200
Result---> Completed the entire workout and felt really good at the end. Was averaging around 1:55/100 which I felt was pretty good for me, as I haven't really been swimming and felt I still was maintaining good form and all... As the feel for the water comes back online as well as the swim fitness, I feel in a matter of weeks I should be right back where I left off. Why have I always swum through the winter again?
To paraphrase Slim Pickens in "Blazing Saddles" ---- Call the Coaches...tell them I said, "OUCH!"
Well this morning's swim (exactly the same wko as yesterday's- D**#&&$ you coaches!
 
wasn't nearly as good as yesterday morning. Just flailing a bit. Every interval was 1-2s/100m slower for the same RPE. Couldn't get my head into it until maybe the last 300m or so when I reverted to just counting strokes every length (and even that interval was 1:52/100m when it was 1:50/100m yesterday) but at least it felt better and I was maintaining my usual 19-20 strokes / 25m length. So lesson is when things aren't going well in the water just calm down and count strokes.
Oh well, onward and upwards (i hope
). 2850 SCM 55:58 swim time in the books.
Second day of swimming and I could feel it in my shoulders. Only my 7th session in the water after the winter off.
2000M and I cut it short a bit. 2300 was my goal but had to get going for a work conference call.
Gordon
Nice work everyone.
Although we're technically on 'strike' right now and not suppose to be doing any overtime, my boss let's me take an extra long lunch if I make up the time. She's cool; don't tell my union shhh ... it's the only way that I can get my swims done.
Every time I have swam in the last few weeks, I have felt like I'm improving. I just hope this continues!
Swim #2.....
http://connect.garmin.com/activity/306347353
Swim #1
http://connect.garmin.com/activity/306049108
Run was on a tmill and really struggled to hold my TP. Actually off by about 12 seconds. Therefore, I am taking Thursday completely off since I did Thursdays bike on Monday and work on stretching and Yoga.
1000 total warmup:
400 easy free
300 as first 25 of every 100 fly
200 free
100 as fly/breast/fly/breast
MS
10 x 50 as 25 fly, 25 recovery free
6 x 200 as third 50 very hard, rest moderate
10 x 50 as 25 fly 25 recovery free
2 x very hard 100 with good recovery time
I had some more planned, as Friday is usually my long swim, but the clock got me today, and I had to get out.
Times were slower than usual for me for the pure freestyle stuff. Probably a mix of all that fly (at which I am not very good) and some fatigue from yesterday's run. But otherwise this was a good workout. Only 3400 for a long day is kind of wimpy, but I'll give it a thumbs up, all things considered.
http://connect.garmin.com/activity/307110055