Stage one complete

Stage one complete
English Channel

Tuesday, January 6, 2015

Sore Shoulders and an Early Morning

I really need to do a better job of keeping this blog up to date. I will try and do a better job of that. I dropped my deck coat off to my moms to get my new patches sewn onto it making sure she left room in between the two for the third Bear Lake Patch I hope to earn this year. Christmas time was rough trying to keep focused on my swimming and I did not do a very good job of it. If I am going to swim the EC this year I have to keep my head in the game. I swam yesterdays work out and I really pushed myself hard to make the times. I made every one and felt it this morning. Chandra kicked me out of bed and said we have to go to the gym. I am greatfull that I have her in my corner and to help push me like I need to be done sometimes. with her going to the gym with me so she can run on the treadmill is awesome. she goes until I get done knowing that I have big workouts from Gords to complete and never complains. I'm proud of what she has accomplished and the goals she has set for herself.

Mondays workout is below:

Focus: Breaking the thumb first entry bad habit:

400 free bi lateral breathe warmup
(Imagine a fish is just below the surface about 16 inches ahead of you at your 1 and 11 oclock.  You're trying to spear the fish with your fingertips.

1000 - 10 x 1OO's freestyle (odd breath left only, even breath right only) on ,
Imagine your are holding a briefcase on the arm recovery.  It would be difficult to hold that handle at an angle as you enter the water.

200 kick with fins

2100- 6 rounds of the following:
200 free Bilateral Breath focus on hand entry and solid anchor on catch. rest :10
100 free- 50 breathe left/50 breathe right rest :10
50 backstroke rest :10

1000 free straight bilateral breathing

200 kick with fins

1000 - 5 x 200's pull focus on good streamline off the wall looking down and making it past the flags before breath. on 3:15

400 free bi lateral breathe cooldown

6,300 yards total

 Here is today's workout

Focus: increasing your speedN02 max (6,450 total)

500 free warmup

4 x 50's free @ 80% on 1:00
4 x 50's free @ 75% on :50
4 x 50's free @ 70% on :45 (should get less than 5 seconds rest)
4 x 50's free@ 90% on 1:10 (should be hitting :35 or faster)

300 kick with fins

4 x 1OO's free @ 80% on 1:50
4 x 100's free@ 75% on 1:40
4 x 1OO's free @ 70% on 1:30 (should get less than 5 seconds rest)
4 x 100's free@ 90% on 2:00 (should be hitting 1:15 or faster)

I decided to stop here because my shoulders and back were killing me. I will go to the pool tonight and finish this work out.

This is what I will finish tonight to get the complete workout done!

600 pull bilateral breathe

2 x 200's free @ 70% on 3:00 (should get less than 5 seconds rest)
2 x 200's free @ 80% on 3:30
Rest an extra minute
1 x 200 free sprint (get under 2:30)

300 easy recovery

1 x 400 free @ 70% focus on streamlined pushoff the wall and thumb first hand entry.(get under 7 minutes)
1 x 200 free @ 80%  get under 2:45
1 x 100 free@ 90% get under 1:15
1 x 50 free @ 100% get under :35

600 cooldown

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