The Training Blog of rosaljrmav

easy workout!!! hahaha

1000 S.K.I.P.S
8×100 on 1:15 pace 1:06 with a finish of  58 in the last one.

man I need to get my but back in the water!!! riding the bike way too much and kinda procrastinating about swimming and running!!! 1 month to go so it is almost time to race at the Chisago lakes half Iron man!

Workout:

• Type: Swim
• Date: 06/23/2008
• Distance: 1,800 yd

getting a little faster, notices that my kick is finally back and my stroke isn’t horrible anymore… here is the work out;

- 1000 (200 Swim, 200 Kick, 200 I.M, 200 Pull, 200 Swim)
- 10×50 drill on 1:00
- 4X { 1×200  (2:20, 2:16, 2:14, 2:11) on 2:40}  PULL
{ 1X100  (1:10, 1:08, 1:06, 1:03) on 1:20} PULL
- 100 easy kick
- 2X { 2X150 (1:45, 1:42, 1:34, 1:31) on 2:05}
- 100 easy kick

total; 3,500 yards!

Workout:

• Type: Swim
• Date: 06/09/2008
• Time: 20:20:23
• Distance: 3,500 yd

Since its been raining the whole day, and I just dont feel like taking a chance to get hurt either running or going for a bike ride, I decided to get some yards done in the pool.

1000 (200 swim, 200 kick, 200 I.M, 200 pull, 200 swim)
16×50 — 0:55 (I.M order)
50 easy
8×25 — 0:35 (transition set)
50 easy
8×100 — 1:15 (1:07, 1:07, 1:07, 1:07, 1:06, 1:05, 1:04, 1;03)
100 easy kick

that was pretty much it! next week I’m probably gonna swim around 4,000 yards per practice.

Workout:

• Type: Swim
• Date: 06/05/2008
• Time: 16:38:20
• Distance: 3,000 yd

A short workout just to get some yards done…

1000 (200 swim, 200 kick, 200 pull, 200 im, 200 swim)
6×75 (odd s  drill, even s  im)
8×25 (odds drill, evens; build, break out, acceleration, sprint)
main set
2×150 on 2:05 (1:45 for both of them so 0:35/50 yds)
2×100 on 1:20 (1:07 pace)
50 easy =)

Workout:

• Type: Swim
• Date: 06/03/2008
• Time: 19:45:16
• Distance: 2,140 yd

right after the 22 miles I rode I was ready to get back in the water after a week of avoiding it =) only did 1500 yards.

1000 warm up (200 swim, 200 kick, 200 pull, 400 swim)
1X200 on 2:45 (did it on 2:18 so 1:09 pace)
2X100 on 1:30 (1:07  pace)
100 easy

Still lazy about getting in the water =) I’m probably gonna do something more decent tomorrow.

Workout:

• Type: Swim
• Date: 06/02/2008
• Time: 18:29:46
• Distance: 1 yd

Warm up;
- 200 free, 100 kick, 100 pull 400 yards
- 8×100 1:30 (odds I.M, evens Free) 800 yards
- 100 easy 100 yards

Main set
2x {1×100 1:25}
{1×200 2:50}
{1×300 4:15}
{1×400 5:30}
1st set was pull holding 1:10/yards
2nd set I started with the 400 and went down holding 1:07 and the last 100 was a 56

2000 yards
- 100 easy 100 yards

Total; 3400 yards

Workout:

• Type: Swim
• Date: 05/22/2008
• Time: 13:23:44
• Total Time: 1:00:00.00
• Distance: 3,200 yd
• Average Pace: 1:52.39/100yd

- 1000 warm up (200 swim, 200 kick, 200 I.M, 200 pull, 200 swim)   1000 yards
- 8×75 {1:25 (odds I.M , evens free)}                                                            600  yards
- 8 x 25 ( odds drills, evens *build*breakout*acceleration*sprint) (a.k.a transition set) 200 yards
main set
2 X { - 2×200 on 2:45 (1st set pace 2:15, 2nd set pace 2:10) }                1400 yards
{  - 3×100 on 1:25 (1st set pace 1:05, 2nd set pace 1:04) }
- 100 easy                                                                                                           100 yards
- 8×50 on 40” (pace:32”)                                                                                  400 yards

Total; 3700 yards

Workout:

• Type: Swim
• Date: 05/21/2008
• Time: 13:22:35
• Total Time: 1:05:00.00
• Distance: 3,700 yd
• Average Pace: 1:45.44/100yd

Finally I was able to get back in the water!!!! yay!! only 2600 yards but thats a good start.

400 warm up (200 swim-100kick-100pull)
8×100 1:30 (pace 1:05)
8×50 Kick (pace 44”/50yd)
2x {2×150 pull 2:15 (1:40/150yd) }
{4×50 IM order 1:00 (easy swim)}

I’m kinda disappointed because my stroke was bad!! but nothing to be worry about it I guess since I was out of the water for couple weeks so thats normal, at least the pace was good and right now thats an important thing too.
Some stretching after that and now I’m just getting ready for my bike ride.

Workout:

• Type: Swim
• Date: 05/19/2008
• Time: 13:11:21
• Total Time: 1:00:00.00
• Distance: 2,604.8 yd
• Average Pace: 2:18.21/100yd