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.
Tuesday, February 10, 2004
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
Thursday, June 30, 1994
30 June 1994
400 - warmup
300 - kick
200 - drill
100 - fly kick
1600 - 8 x 125's fly : 50 lft, rt, 25 fly
8 x 75's kick, drill, kick
400 - kick
400 - 4 x 100's kick on 1:40
3400 total
300 - kick
200 - drill
100 - fly kick
1600 - 8 x 125's fly : 50 lft, rt, 25 fly
8 x 75's kick, drill, kick
400 - kick
400 - 4 x 100's kick on 1:40
3400 total
Wednesday, June 29, 1994
29 June 1994
600 - warmup using 25's drill
500 - 10 x 50's fly drill on 1:00
1200 - 24 x 50's on :45
1st 50 - breath only 7 times
2nd 50 - breath 5 times each 25
3rd 50 - fly
@ 300 Fly turns for 10 minutes
600 - 3 x 200's on 2:50
300 - 3 x 100's fly kick w/fins on 2:15
100 - warm down
3600 total
500 - 10 x 50's fly drill on 1:00
1200 - 24 x 50's on :45
1st 50 - breath only 7 times
2nd 50 - breath 5 times each 25
3rd 50 - fly
@ 300 Fly turns for 10 minutes
600 - 3 x 200's on 2:50
300 - 3 x 100's fly kick w/fins on 2:15
100 - warm down
3600 total
Tuesday, June 28, 1994
28 June 1994
900 - 3 x 300's warmup
1st 300 - swim
2nd - 25 swim, 25 choice
3rd - kick, choice, swim by 25's
300 - 6 x 50's on :45
300 - 12 x 25 IM's
600 - 4 x 150's on 2:10
500 - 5 x 100's pull on 1:25
400 - warmdown
3000 total
1st 300 - swim
2nd - 25 swim, 25 choice
3rd - kick, choice, swim by 25's
300 - 6 x 50's on :45
300 - 12 x 25 IM's
600 - 4 x 150's on 2:10
500 - 5 x 100's pull on 1:25
400 - warmdown
3000 total
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