I have been having such a hard time getting up on Mondays for practice. But I had to today because Matt was supposed to go out of town (he has a bad cold so he is not going). Today my friend coaches and she happily watched Amelia while I swam. It was a bit distracting for me. It you know me well, you will know that I am a worrier. But she did great and loved hanging out at the pool with Jamie! I was surprised she didn't go back to sleep,but she did on the ride home. Here is today's workout:
8x50 stroke drill/free by 25 (I did all breast)
4x125 pull @ 2:00 last 25 back
8x100 focus on kick @1:45
1-40%
2-60%
3-80%
10 sec. break
4-100%
2x300 :30 rest
[100 free, 100 IM, 100 fast free]
400 cool down
(Of course the 400 was supposed to be warm up, but I got in late) I am up to about 5.5% of my goal for number of miles to swim in 2014. I am participating in the USMS Go the Distance event. I got to set my own goal of 425 miles. I am way behind pace~and the program tells me every time I enter a workout. But I am not worried. With my Bear Lake swim training schedule, I will be increasing my yardage soon enough!
On that note, I am excited to say that registration for the Bear Lake Monster Swim opens on March 1st. I cannot wait to sign up!
Monday, February 10, 2014
Saturday, February 8, 2014
Late-Start Saturday
Yeah! We started the later Saturday practices today. I didn't have to get up super early to swim, and it was phenomenal! Amelia woke me at just before 6 am. I wanted another 20 minutes or so, but I had no problem staying up after feeding her (she has been have a rough time at nights lately because of her first tooth coming in). We had a new coach today named Laura. I swam with her at the U. I think she gave us a wonderful workout!
Warm Up:
300 swim
200 Kick
100 Drill
(150 Swim--this was extra because everyone else was still warming up)
12x50 IM/Free @:55
Main Set:
500 (50 fast/200 pace)
(I think this is where I did the extra 50 easy)
10x50 @:50 descend 1-5
500 (25 fast/75 pace)
8x75 Kick/Stroke/Free @1:20
5x100 @1:20 Strong (I averaged 1:12)
200 Cool Down
4,200 yards total
One last thing about swimming. Tom gave me the suggestion of trying to kick bigger (wider) when I want to kick faster/stronger. I didn't think it would work; however, I felt much faster and stronger. Now, I didn't watch my time, I just went off the way it felt. I was surprised how much harder I was kicking. I know becaues my legs are still tired! I definitely used my leg muscles better. Thanks, Tom!
Warm Up:
300 swim
200 Kick
100 Drill
(150 Swim--this was extra because everyone else was still warming up)
12x50 IM/Free @:55
Main Set:
500 (50 fast/200 pace)
(I think this is where I did the extra 50 easy)
10x50 @:50 descend 1-5
500 (25 fast/75 pace)
8x75 Kick/Stroke/Free @1:20
5x100 @1:20 Strong (I averaged 1:12)
200 Cool Down
4,200 yards total
One last thing about swimming. Tom gave me the suggestion of trying to kick bigger (wider) when I want to kick faster/stronger. I didn't think it would work; however, I felt much faster and stronger. Now, I didn't watch my time, I just went off the way it felt. I was surprised how much harder I was kicking. I know becaues my legs are still tired! I definitely used my leg muscles better. Thanks, Tom!
Friday, February 7, 2014
IM Day!
I love IM! I wish I could have gotten in with my swimmers today. I had one new swimmer, she is the mother of my swim-friend from long ago! I love when people come visit me like that. I think that she will make Fridays at Olympus Masters a regular event.
Here is the wonderful IM day.
300 choice warm up
200 kick
8x25 fast-easy/ easy-fast @:30
Main Set (4 times-IM order by round)
25 Fast @:30
50 Drill @1:00
75 Build to ~85% @1:30
100 Fast @2:00
:30 rest after each round (you can drill or use fins on the fly if necessary)
2x300 pull (swim them by the following pattern [by 50])
1-Stretch
2-Build
3-Hammer (all out)
4-Nail (everything you've got!)
200 Cool down
2,500 Total yards
Here is the wonderful IM day.
300 choice warm up
200 kick
8x25 fast-easy/ easy-fast @:30
Main Set (4 times-IM order by round)
25 Fast @:30
50 Drill @1:00
75 Build to ~85% @1:30
100 Fast @2:00
:30 rest after each round (you can drill or use fins on the fly if necessary)
2x300 pull (swim them by the following pattern [by 50])
1-Stretch
2-Build
3-Hammer (all out)
4-Nail (everything you've got!)
200 Cool down
2,500 Total yards
Thursday, February 6, 2014
Thursday Morning & Revisited Project
I was lucky to get up this morning. The baby-girl is getting her first tooth and keeps waking up every 3 hours. Luckily last night it matched my sleep schedule exactly. Well, almost. After the 3am feeding, I couldn't fall asleep again until after 4:30am. I almost got up and kind of wish I had. But it all worked out to me swimming this morning.
Workout
200 Warm Up Swim/Kick/Drill/Swim by 50
800 Kick w/fins every 3rd 25 fast
6x50 Kick streamline under water down/swim back @1:00 (I actually did the last one on my back!)
6x75 swim focus on kicking (this was a difficult challenge for me, I don't think about my kick very much)
1: 40% Increase your kick force each 25
2: 60%
3: 80%
6x100 odds easy @ 1:40/evens fast @1:20 (1:06, 1:07, 1:04--these were great times for me! I was aiming for under 1:10 and I blew that goal out of the water!)
150 Cool Down
2,600 yards total
Project Revisited
My little girl is not so little any more. She has outgrown all the cloth diapers that I made for her. I am trying to figure out what do to. The Thirsties inserts fit so well. I might just make a few in size one and then a couple in size two. I also want to make them single layers. That way I can add them together if I want to. I have thought about changing the material that I have been using because the Thirsties are made of fleece and hemp(?) and they absorb so well. But I have a package of larger cotton diapers that I need to use. I have been trying to work on this project for weeks. It has been my excuse to why I have been using so many disposables (that and working). I don't think it is a very good excuse (neither of them). I should change that.
I will post photos when I have them done, hopefully this weekend.
Workout
200 Warm Up Swim/Kick/Drill/Swim by 50
800 Kick w/fins every 3rd 25 fast
6x50 Kick streamline under water down/swim back @1:00 (I actually did the last one on my back!)
6x75 swim focus on kicking (this was a difficult challenge for me, I don't think about my kick very much)
1: 40% Increase your kick force each 25
2: 60%
3: 80%
6x100 odds easy @ 1:40/evens fast @1:20 (1:06, 1:07, 1:04--these were great times for me! I was aiming for under 1:10 and I blew that goal out of the water!)
150 Cool Down
2,600 yards total
Project Revisited
My little girl is not so little any more. She has outgrown all the cloth diapers that I made for her. I am trying to figure out what do to. The Thirsties inserts fit so well. I might just make a few in size one and then a couple in size two. I also want to make them single layers. That way I can add them together if I want to. I have thought about changing the material that I have been using because the Thirsties are made of fleece and hemp(?) and they absorb so well. But I have a package of larger cotton diapers that I need to use. I have been trying to work on this project for weeks. It has been my excuse to why I have been using so many disposables (that and working). I don't think it is a very good excuse (neither of them). I should change that.
I will post photos when I have them done, hopefully this weekend.
Tuesday, February 4, 2014
Phase 2 begins and a healthy breakfast
Today was a good practice with a new coach. He has his own triathlon club/business. So this will be good for me. He will have some good insights into open water and long distance swimming. I also start my second stage of my training this week. That means that I will swim 3 days a week and aim for 10,000 yards per week. I am not sure if I can make that many yards, but I will try. I should also start doing yoga to increase my flexibility.
Warm Up:
300 Free
200 Stroke
8x75 Kick on side/drill (shark fin)/swim @1:20
Main Set (4 times) all on 2:50
200 fast
200 recovery (the first one was a 150)
8x25 sprint @:30 backstroke
150 Cool Down
3,000 yards total
So, I also wanted to give my breakfast routine. I cannot go without a big breakfast. I eat the most healthy in the mornings, if only I could stay this healthy throughout the day!
This is how I eat in the mornings:
On the way to swimming:
1 glass of 1% milk with 3-4 tablespoons of Carnation Instant Breakfast
On the way home from swimming:
a big banana
At home:
delicious oatmeal (here is a link to my recipe: http://thelewisfamilyrecipeclub.blogspot.com/2014/01/kims-favorite-oatmeal.html )
Warm Up:
300 Free
200 Stroke
8x75 Kick on side/drill (shark fin)/swim @1:20
Main Set (4 times) all on 2:50
200 fast
200 recovery (the first one was a 150)
8x25 sprint @:30 backstroke
150 Cool Down
3,000 yards total
So, I also wanted to give my breakfast routine. I cannot go without a big breakfast. I eat the most healthy in the mornings, if only I could stay this healthy throughout the day!
This is how I eat in the mornings:
On the way to swimming:
1 glass of 1% milk with 3-4 tablespoons of Carnation Instant Breakfast
On the way home from swimming:
a big banana
At home:
delicious oatmeal (here is a link to my recipe: http://thelewisfamilyrecipeclub.blogspot.com/2014/01/kims-favorite-oatmeal.html )
Sunday, February 2, 2014
Friday's missed workout
I was a little too busy to post Friday's workout on Friday. So I will do it today. I tried to make a workout that was not too hard, but had some good elements to get ready for the meet on Saturday.
300 warm up
12x25 drill (1-straight arm drill/2-scorpion/3-catch up)
12x50 Kick 1-fast/easy; 2-easy/fast
Main Set: make the fast really hard and the easy recovery (:05-:10 rest on the short ones and :10-:15 on the longer ones)
25 fast
50 easy
50 fast
100 easy
100 fast
150 easy
150 fast
200 easy
200 fast
cool down
2,425 yards
300 warm up
12x25 drill (1-straight arm drill/2-scorpion/3-catch up)
12x50 Kick 1-fast/easy; 2-easy/fast
Main Set: make the fast really hard and the easy recovery (:05-:10 rest on the short ones and :10-:15 on the longer ones)
25 fast
50 easy
50 fast
100 easy
100 fast
150 easy
150 fast
200 easy
200 fast
cool down
2,425 yards
Saturday, February 1, 2014
Ground Hog Meet Completed!
We hosted our very first Masters Swim Meet today! It was a blast and although it went really fast, I had fun and swam pretty well. We had about 35 swimmers. We even had a few from out of state. I made a new friend with a gentleman named Chris with Mountain View Masters in California. I was super excited to have such a great meet with all the Utah Masters swimmers.
So, my races didn't go quite as planned. I thought the 1,650 would be good and the 100 IM and 50 Back would be rough. It was quite the opposite. I don't think that I warmed up enough for the mile. And I haven't swam in a meet for a long while, so I was extra nervous. My times were all pretty decent though.
Warm up:
~400
5x50 pace
Before the 50 Back
~150
Races:
1,650
100 IM
50 Back
(I also swam the 50 Free in the medley relay)
Next meet will be in April at the new Olympus pool! I will plan a much better warm up for that one!
Oh, my husband and baby daughter counted for my mile. I loved it! It was wonderful having them there to support me.
So, my races didn't go quite as planned. I thought the 1,650 would be good and the 100 IM and 50 Back would be rough. It was quite the opposite. I don't think that I warmed up enough for the mile. And I haven't swam in a meet for a long while, so I was extra nervous. My times were all pretty decent though.
Warm up:
~400
5x50 pace
Before the 50 Back
~150
Races:
1,650
100 IM
50 Back
(I also swam the 50 Free in the medley relay)
Next meet will be in April at the new Olympus pool! I will plan a much better warm up for that one!
Oh, my husband and baby daughter counted for my mile. I loved it! It was wonderful having them there to support me.
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