Saturday - October 11, 2008

So I did my first practice with Dynamo Masters this AM. There were about 30-40 swimmers present so we had 3-4 people per lane. Very large Masters group. Man, I don't know if it was the culmination of the week or the practice itself, but after the 75's I was spent. There are some really fast swimmer there for sure. I know I'm fairly new to getting back, but damn, I gotta a long way to go. I started in in Lane 7 and ended practice in Lane 3.....the higher the lane the faster the group...I had to move down as I was dying.

Warmup:
400 Swim
2 x 300 4:00 Kick/Drill/Swim by 75's
8 x 50 1:00 25 Build/25 EZ

12 x 75 (3 sets of 4)
1- 1:20
2- 1:05
1- 1:00

1- 1:20
2- 1:00
1- :55

1- 1:20
2- :55
1- :50

5 x 200 Pull Moderate 2:40

4 x 100 Kick 2:00

3 x 50 (Fly/Bk, Bk/Br, Br/Fr) 1:00
1 x 100 IM FAST 1:45
REPEAT

3 x 50 Free :50
1 x 100 Free FAST

200 EZ Warmdown
______________________________________

4650 SCY
About 90 minutes

Thursday - October 9, 2008

Had to skip the last part of the workout because I had to be in the office by 8AM, but I got through all the 75's.

Warmup:
600 Swim
200 Kick
400 Pull
200 Drill

20 x 75 :20 rest Odds- Indiana IM, Evens Free (broken into sets of 4)
1- Swim
2- Kick
3- Pull
4- Swim w/ Fins
5- Swim

6 x 50 :20 rest
3 Breaths, 2 Breaths, 1 Breath (no breather if you dare) by 50's

8 x 25 :20 rest
Odds: No Breather
Evens: No Breather FAST

200 Warmdown
________________________

3600 SCY
About 75-80 minutes

Wednesday - October 8, 2008

Finally found a good rythm on my freestyle as far as stroke and breathing pattern. It "started" to feel a little like the old days...just alot slower! But this morning really felt like a step forward and progress was made....baby steps.

Warmup:
400 Swim
200 Kick
300 Pull
100 Drill

1 x 500 Free 6:45 or :30 rest
5 x 100 Kick w/ fins :20 rest
1 x 400 Free 5:40 or :30 rest
4 x 100 Kick w/ fins :20 rest
1 x 300 Free 4:30 or :30 rest
3 x 100 Kick w/ fins :20 rest
1 x 200 Free 3:00 or :30 rest
2 x 100 Kick w/ fins :20 rest
1 x 100 FAST 1:30 or :30 rest
1 x 100 Kick w/ fins FAST

20 x 50 :15 rest
(4) Swim IM order/Free by 25's
(4) Kick IM order/Free by 25's
(4) Pull IM order/Free by 25's
(4) Drill IM order/Free by 25's
(4) Swim IM order/Free by 25's

8 x 25 No Breathers :20 rest

200 EZ Warmdown
______________________

5400 SCY
About 100 Minutes

Monday, October 6, 2008

Pretty sore from yesterday's meet, plus throwing baseball with my brother for 30 minutes on Saturday has killed my right elbow and shoulder! Little stiff today...nothing a few Advil can't cure.

400 Swim
300 Pull
200 Kick
100 Drill

(2x)
200 IM (5 press-outs on wall after each 50) :30 rest
4 x 50 Kick w/ fins 25 FAST/25 EZ
400 IM Drill :30 rest
8 x 50 Pull (Breathe every 5th, Desc 1-4, 5-8) :20 rest

10 x 25 No Breathers :30 rest
Odds: FAST
Evens: Moderate

200 EZ Warmdown
___________________

3850 SCY
About 80 minutes

Sunday - October 5, 2008

So I had my first "official" meet today after 15 years. It was the "Pentathlon" at Dynamo. Did a 50 of each stroke, and the 100 IM? They take your times from all events and add them up for final total. I won my age group.....as I was the only one in that age group! However I did beat the younger guys from the other age groups so that was good. Here are the official times:

50 Fly: 27.63
50 Back: 28.78
50 Breast: 34.79
50 Free: 24.94
100 IM: 1:05.23


Warmup was a 1200-1300 mixed. I'm pretty whipped right now. Its more because we only had 10-15 minutes between each swim. My legs are more tired than anything. My arm are a little tired but not nearly as much as the legs. Next meet will be Nov 22 at GA Tech (St. Nicks).