500 - 200 Free, 150 Back, 100 Breast, 50 Fly Warm up
1200 - 8 x 75's free fast, 8 x 75's left only, right only, ruffle stroke all on 2:00
400 - 8 x 50's free fast on 1:30
200 - 8 x 25's sprint free only one breath on 1:00
200 - cooldown
2500 Total
The lifeguard didn't show up yesterday so I just went to work really early. I was going to take today off, but since yesterday was a no show, I took Cathi to the Bubble and swam there instead. She swam 1600 yards. I had alot of fun swimming with her and also felt great to be able to swim this workout in about 1:05. I think I will come swimming with Cathi every other Saturday. We went to IHOP for breakfast beforehand so it was good to work off that omelet! I'm not as out of breath anymore in between sets. I think my body is already getting used to this. Yeah!
Saturday, February 14, 2004
Thursday, February 12, 2004
12 Feb 2004
200 Warm up Free
250 - 12 x 25's fingerplay - 1st 25 whole hand, 2nd 25 = 4 fingers...6th 25 = fists, 7th 25 = fists, 8th = 1 finger...12th 25 - whole hand free on :45
500 - 12 x 50's alternate between free and kick on the 50's. Do these on 1:30
500 - 2 x (100 Free, 75 free, 50 free, 25 free) with hand paddles on first set. 15-30 seconds rest on each rounding to nearest half minute.
200 - 200 IM cool down
1800 Total
I set the alarm 5 minutes early (5:25) and that was the perfect setting. That allowed me not to rush and make it here on time. I noticed the showers at Northwest are awesome. They are very warm and have good pressure. I came up with this workout spontaneously. I was expecting Elayna to have her turn, but she didn't have one. I'll bring one from now on and we can modify it as necessary. Tomorrow is going to be only about 1000 yard workout though to give Elayna a little break. Both of us have gone from no swimming whatsoever to a mile a day. She admitted its getting tempting to stay in bed. I bought a year pass to Northwest so that isn't an option for me. I hope she keeps going. I know I feel tons better during the day, especially with a little Orange Juice to keep my mind active. Otherwise I get fatigued at work.
250 - 12 x 25's fingerplay - 1st 25 whole hand, 2nd 25 = 4 fingers...6th 25 = fists, 7th 25 = fists, 8th = 1 finger...12th 25 - whole hand free on :45
500 - 12 x 50's alternate between free and kick on the 50's. Do these on 1:30
500 - 2 x (100 Free, 75 free, 50 free, 25 free) with hand paddles on first set. 15-30 seconds rest on each rounding to nearest half minute.
200 - 200 IM cool down
1800 Total
I set the alarm 5 minutes early (5:25) and that was the perfect setting. That allowed me not to rush and make it here on time. I noticed the showers at Northwest are awesome. They are very warm and have good pressure. I came up with this workout spontaneously. I was expecting Elayna to have her turn, but she didn't have one. I'll bring one from now on and we can modify it as necessary. Tomorrow is going to be only about 1000 yard workout though to give Elayna a little break. Both of us have gone from no swimming whatsoever to a mile a day. She admitted its getting tempting to stay in bed. I bought a year pass to Northwest so that isn't an option for me. I hope she keeps going. I know I feel tons better during the day, especially with a little Orange Juice to keep my mind active. Otherwise I get fatigued at work.
Wednesday, February 11, 2004
11 Feb 2004
350 - 100 Free warmup, 75 Back, 50 Breast, 25 Fly
450 - 6 x 75's free ez on 2:00, 6 x 50's medium on 1:30, 6 x 25's sprint (2 breaths) on 1:00
250 - 5 x 50's kick on 2:00 (free, fly, breast, back, free)
250 - 5 x 50's free descending breathing on 1:30
200 - 100 free, 100 breast cooldown
1450 Total
Elayna had to leave after the 2nd set cause she had to go early to work. I was a little late to the pool this morning - 6:07. Today's workout was quite simple. I wasn't breathing out of control like I was yesterday after the 100 sprint. I think I'm starting to get used to this! I'm actually feeling thinner, not much but I feel I'm getting in shape. I lifted chest today at Northwest during Lunch. Bala has been a real slacker lately in the Ping Pong. So I haven't played for over a week. Oh well, too many sports and I won't be able to get good at any of them.
450 - 6 x 75's free ez on 2:00, 6 x 50's medium on 1:30, 6 x 25's sprint (2 breaths) on 1:00
250 - 5 x 50's kick on 2:00 (free, fly, breast, back, free)
250 - 5 x 50's free descending breathing on 1:30
200 - 100 free, 100 breast cooldown
1450 Total
Elayna had to leave after the 2nd set cause she had to go early to work. I was a little late to the pool this morning - 6:07. Today's workout was quite simple. I wasn't breathing out of control like I was yesterday after the 100 sprint. I think I'm starting to get used to this! I'm actually feeling thinner, not much but I feel I'm getting in shape. I lifted chest today at Northwest during Lunch. Bala has been a real slacker lately in the Ping Pong. So I haven't played for over a week. Oh well, too many sports and I won't be able to get good at any of them.
Tuesday, February 10, 2004
10 Feb 2004
300 - Warm Up
200 - IM
500 - 20 x 25's All on :45 Free, Free/ Free, Back/ Free, Breast/ Free, Fly/ Free/Free two times
300 - 3 x 100's descending on 4:00 (1:30, 1:20, 1:10)
200 - Warm Down
1500
Elayna came up with this workout today. It was much easier than yesterday. I like having shorter distance swims. My body isn't used to swimming more than 50 yards at a time. My favorite set was the 20x25's. The pool at Northwest is probably 90 degrees. Its very warm for a lap pool. We got a hose with cold water going into it and that sure makes a difference. I swam my guts out to get that 1:10 - 100 free. I sure am slow compared to the good old days. But hopefully I'll get faster and stronger. I didn't lift today - figured I'd let my body recover from yesterday.
200 - IM
500 - 20 x 25's All on :45 Free, Free/ Free, Back/ Free, Breast/ Free, Fly/ Free/Free two times
300 - 3 x 100's descending on 4:00 (1:30, 1:20, 1:10)
200 - Warm Down
1500
Elayna came up with this workout today. It was much easier than yesterday. I like having shorter distance swims. My body isn't used to swimming more than 50 yards at a time. My favorite set was the 20x25's. The pool at Northwest is probably 90 degrees. Its very warm for a lap pool. We got a hose with cold water going into it and that sure makes a difference. I swam my guts out to get that 1:10 - 100 free. I sure am slow compared to the good old days. But hopefully I'll get faster and stronger. I didn't lift today - figured I'd let my body recover from yesterday.
Monday, February 9, 2004
9 Feb 2004
250 - 5 x 50's Free Long strokes, bilateral breathing on 1:30
500 - 10 x 50's kicking fly, free, breast on 1:30 for first 5, 2:00 for last 5:00
400 - 4 x 100's alternate paddles and buoys, and none on 2:30
200 - 8 x 25's IM on 1:00
100 Freestyle spring and get time - Met goal of 1:10
350 warmdown
1800 total
Swimming with Elayna was fun. She was able to do this whole workout with me. I would have given up 1/2 way through the 4 x 100's if she wasn't with me. So I'm glad we are a team. This is a personal best as far as how far we have swam in a workout, since the Deseret Gym was destroyed. I feel like my lungs are already so much healthier. My arms are Jell-O though. I had to get up at 5:25 to get there in time. I was there early so tomorrow I will be getting up at 5:35 instead. Elayna will be coming up with the workout for tomorrow. I hope she doesn't get burned out with this. I'd like to get back into it. It also means I get home at a better time too because I go straight to work after this workout at Northwest. I'm at work at 7:30 which means I can play ping pong at lunch or lift for an hour and still get out of work by 4:30 so Cathi can run at 5.
Lots of fun!
500 - 10 x 50's kicking fly, free, breast on 1:30 for first 5, 2:00 for last 5:00
400 - 4 x 100's alternate paddles and buoys, and none on 2:30
200 - 8 x 25's IM on 1:00
100 Freestyle spring and get time - Met goal of 1:10
350 warmdown
1800 total
Swimming with Elayna was fun. She was able to do this whole workout with me. I would have given up 1/2 way through the 4 x 100's if she wasn't with me. So I'm glad we are a team. This is a personal best as far as how far we have swam in a workout, since the Deseret Gym was destroyed. I feel like my lungs are already so much healthier. My arms are Jell-O though. I had to get up at 5:25 to get there in time. I was there early so tomorrow I will be getting up at 5:35 instead. Elayna will be coming up with the workout for tomorrow. I hope she doesn't get burned out with this. I'd like to get back into it. It also means I get home at a better time too because I go straight to work after this workout at Northwest. I'm at work at 7:30 which means I can play ping pong at lunch or lift for an hour and still get out of work by 4:30 so Cathi can run at 5.
Lots of fun!
Thursday, March 16, 1995
16 Mar 1995
100 100 EZ
500 500 free get splits
First 100 - 1:02
Second 100 - 1:14
Third 100 - 1:18
Fourth 100 - 1:19
Fifth 100 - 1:17
Total time - 6:10
50 50 ez
300 12 x 25's pull on :30 Count arm strokes - descend each 25
100 100 pull - 1:05
1050 total
I wanted to get under 6:00 on the 500 but accordking to the splits (which Kelly Dean took for me), I went too fast on the first 100. I need to slow down and pace the whole thing out. Next week I want to get under 6:05 for sure since I got 6:15 last week.
500 500 free get splits
First 100 - 1:02
Second 100 - 1:14
Third 100 - 1:18
Fourth 100 - 1:19
Fifth 100 - 1:17
Total time - 6:10
50 50 ez
300 12 x 25's pull on :30 Count arm strokes - descend each 25
100 100 pull - 1:05
1050 total
I wanted to get under 6:00 on the 500 but accordking to the splits (which Kelly Dean took for me), I went too fast on the first 100. I need to slow down and pace the whole thing out. Next week I want to get under 6:05 for sure since I got 6:15 last week.
Thursday, March 9, 1995
Ricks College Intramural Swim Meet 1995
Today I went to swim for the Ricks Intramural meet. I was out of shape and haven't swam seriously for about 3 months now. I swam three events.
50 free - 25.32
100 free - 53.55
50 fly - 26.12
I took first in the 50 fly and the 100 free. If I swam all the events I would have probably taken first. The guy that took first only won because he swam all the events and took first in only 1 event. Oh well, I was very pleased that I got these times. Now I feel like getting in shape for the triathalon. We'll see.
50 free - 25.32
100 free - 53.55
50 fly - 26.12
I took first in the 50 fly and the 100 free. If I swam all the events I would have probably taken first. The guy that took first only won because he swam all the events and took first in only 1 event. Oh well, I was very pleased that I got these times. Now I feel like getting in shape for the triathalon. We'll see.
Tuesday, January 10, 1995
10 Jan 1995
400 - 200 free, 200 IM
600 - kick
500 - 10 x 50's fly on 1:30
100 - fast
300 - kick
200 - ez
2100 yards
600 - kick
500 - 10 x 50's fly on 1:30
100 - fast
300 - kick
200 - ez
2100 yards
Tuesday, August 30, 1994
30 Aug 1994
800 - 800 free warmup
600 - 24 x 25's 3 free/ 3 choice drills on :40
500 - 10 x 50's free/choice drill on :55
1000 - 1 x 500 - get time 5 x 100's on 2:00
300 - warm down
3200 yards total
600 - 24 x 25's 3 free/ 3 choice drills on :40
500 - 10 x 50's free/choice drill on :55
1000 - 1 x 500 - get time 5 x 100's on 2:00
300 - warm down
3200 yards total
Saturday, July 2, 1994
2 Jul 1994
300 - warmup
300 - 12 x 25's - 6 fly, 6 free
600 - 8 x 75's on 1:15
2300 - 6 x 3 x 50's - fly/back, back/breast, breast/free
6 x 250's breath 7,5,4,3,2,1
900 - 6 x 150's kick descend by 50
100 - cool down
4500 total
300 - 12 x 25's - 6 fly, 6 free
600 - 8 x 75's on 1:15
2300 - 6 x 3 x 50's - fly/back, back/breast, breast/free
6 x 250's breath 7,5,4,3,2,1
900 - 6 x 150's kick descend by 50
100 - cool down
4500 total
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