Swim Workouts: week of 2013-09-16

I messed about with my schedule last week and took Wednesday off instead of Thursday, and shortened my Saturday workout a little due to time constraints. But overall it felt good. The Friday set felt great. I felt fast for the first time in a while. I don’t expect to feel fast at this point, so that was a lovely, inspiring bonus.

What I did realize after doing more fly than I usually do, and after swimming 100 fly for the first time in practice, is that I need to get in some more 100 and 200 practice for both fly and back before the meet coming up in a few weeks. Now is the time.

My schedule is kind of messy this week, so I am only planning out three workouts. If I get in the other two, great. I’ll make something up given how much time I have and what pool I happen to be swimming in. My goal for this week is to try to swim one 200 fly for practice, with good form, even if it’s slow. I want to know I can do it before the race.

As always, each workout will be preceded by my usual warm-up:

400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’m going to continue with my expanded cool down:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the workouts I made up for this week…..

Monday:
warm-up (1000 yrds)

200 fly with :20 RI
200 free with :20 RI
200 back with :20 RI
200 free with :20 RI
200 breast with :20 RI
200 free with :20 RI
5 x 100 free on 1:40
6 x 50 drill / swim (2x: one arm fly / fly, fly kick on back / bk, breast arms with fly kick / br)

cool-down (350 yrds)

Total = 3350 yrds

Tuesday:
warm-up (1000 yrds)

4 x 50 br (fast) with :10 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
200 br (fast) with :20 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Wednesday:
warm-up (1000 yrds)

4 x 50 fly (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 bk (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 fr (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Thursday (???)

Friday: (???)

Saturday: (???)

Sunday (???… and set up next week’s workouts…)

Happy swimming!

Developing the Novel… the class and the reality…

I’ve mentioned here before that I like to write stories. Basically what happens is my imagination comes up with all sorts of ideas for stories and characters and worlds. Then I more or less do nothing with those ideas. I have started a few “novels” — but after about 10k – 20k words, I quit and move on to something else, always meaning to get back at it, but never getting around to it. Until I started taking classes at UC Berkeley Extension, I never really finished any of my stories. And, as many great writers will tell you (here is Neil Gaiman telling you), the first rule of writing is FINISH YOUR SHIT (to quote Chuck Wendig).

And so, as I posted earlier this week, I recently set out to FINISH something I started. Just one thing. And this would have the bonus of being something I needed to do for the class I started last week — Developing the Novel I.

What a cute little plan. I should have known better.

Here’s how it went…

Day 1: okay, I’m home late from class and I just wrote a blog post, but dang it, I’m going to get those 600 words in before midnight. I can do this! (result = 710 words)

Day 2: As soon as I wake up, while I’m getting ready to hit the pool, before the sun is even past the horizon, I start thinking about when I am going to squeeze some words in. The more I think about it, the more I realize that I may need to plot out what happens in this next bit. I remember I have a book on how to outline a novel and I dig it up on my Kindle and start reading on my way to work. Immediately I’m hit by a desire to STOP EVERYTHING and create an outline. I already have notes. I need to organize those notes. I need to create MORE notes. I need an OUTLINE! (result = late that night I outline the first chapter, find a ton more plot holes that need filling, and write about 350 new words in the actual novel)

Day 3: I decide I really can’t go any further into the next bit until I HAVE A PLAN. So, I keep reading the outlining book (result = more notes / plot questions, 0 new words written)

Day 4: Shit! I really need to catch up, but I have SO MUCH WORK to do! And I haven’t had any time to outline past the first chapter — even though I’ve already written through the 11th chapter and am held up on what happens in the 12th through 15th chapter, because I already know what happens in chapters 16 – 18. (result = more reading / more notes / more questions / no new words)

Day 5-6: Repeat Day 4.

Day 7: Today. Writing about writing. Or, more accurately, writing about not writing.

But I have a plan… No wait. Not that again. How about… I have an idea. I am going to do a VERY BRIEF outline of chapters 2 through 18 (like a paragraph, or some bullet points). Then I am going to alternate between writing chapters 12 through 15 and continuing to briefly outline chapters 19 through the end. Then I have to re-write chapters 16 through 18 (they are written from the wrong point of view and need some tweaking to align with my current plan for the plot). Then it is (hopefully) clear sailing through to the end).

This means that I have to double up writing and outlining for the next few weeks. I’m going to set the goal of trying to get caught up through chapter 12, at least, today. Then I need to do 600 words plus at least one chapter outline each day until I’ve got the outline done. I’ll increase the word count to catch up to the original plan after the outline is done. Boy am I glad this actually counts as homework. With everything else I have going on this is going to be a challenging goal.

I’m learning that finishing your shit is hard. But I love this stuff. I am having so much fun creating this plot and this world and these characters. The only downside is that when I get into writing mode, I slow down on reading. So, all those great books I had planned to read? It may be a while before I get back to that…

Starting and finishing

I am finally getting psyched for my second to last UCBx Certificate class. At first I was a bit bummed to be giving up one of my weeknights again after having the whole summer off. I’ve been doing an online class this summer which is more flexible in terms of timing, but maybe more difficult in terms of quantity of work required.

When I left the house this morning, I was annoyed that I wouldn’t get home until late (past my bedtime), and I was anxious about what would be on the syllabus.

Then, on the bus this morning, while reading through my timeline on Twitter and catching up on the things people I follow have been talking about, I stumbled some solid writing advice. And by solid, I mean that it was exactly what I needed to read today.

Based on the advice and encouragement (and general kick in the ass) from this post in particular, I’ve created a spreadsheet to track my writing progress. If I want to finish this draft by the end of December, I need to write 600 words a day, every day, starting today. That is actually really inspiring for me because 600 words is nothing. If I can commit to getting up at 5am to go swim 2 miles in an outdoor pool before the sun comes up each weekday, I can totally commit to finding a tiny bit of time to write just 600 words.

The best part of this plan, is I’m hoping it will actually help me with my homework for class… after all, the class is called “Developing the Novel.” Now I can’t wait to get started. Right. Now. (I mean, I still have an hour before it’s tomorrow, right? I can squeeze in 600 words and still get up at 5am to swim, right?)

Swim Workouts: week of 2013-09-9

I swam five days in a row last week and I extended my workout on Saturday to 4000 yrds because I had extra time and was enjoying the sunshine.

I signed up for the Pacific Masters Short Course Yards Championships today. In addition to my usual three breaststroke events (50, 100, 200) I’m signed up to swim four events I’ve never competed in before: 100 fly, 200 fly, 200 backstroke, and 800 free. So, I need to start working some of those strokes/distances into my workouts. Fun!

This week is going to be busy. I already know this and it hasn’t even started yet. So, I’m just hoping to be able to hang in there, get some sleep, and get my swims in. I tried to mix things up a bit this week and made up all my workouts. Some of them are going to be kinda crazy, but hopefully a fun change of pace from the usual freestyle intervals. Of course, if you prefer freestyle, you could always do these as 100% free, or with different strokes. (See my Swimming page for tips on how to modify these (or any other) workouts.)

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’ve been messing around a bit with my usual cool-down. This week I’m going to try for the following:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the five workouts I picked for this week…..

Monday:
warm-up (1000 yrds)

200 br with :20 RI
400 alt 50 fly / 50 fr with :20 RI
800 fr with :20 RI
400 alt 50 bk / 50 fr with :20 RI
200 br

cool-down (350 yrds)

Total = 3350 yrds

Tuesday:
warm-up (1000 yrds)

1650 fr
2 x 200 br on 3:30 SI

cool-down (350 yrds)

Total = 3400 yrds

Wednesday:
warm-up (1000 yrds)

2x:
4 x 100 IM order on 1:50 SI
400 fr with :20 RI
4 x 50 IM order on 1:00 SI

cool-down (350 yrds)

Total = 3350 yrds

Thursday (off)

Friday:
warm-up (1000 yrds)

8 x 75 IM order with :15 RI
5 x 100 fr on 1:45 SI
12 x 75 IM odds fly/bk/br, evens bk/br/fr with :15 RI

cool-down (350 yrds)

Total = 3350 yrds

Saturday:
warm-up (1000 yrds)

20 x 100 odds br, evens fr on 1:45 SI
10 x 50 IM order on 1:00

cool-down (350 yrds)

Total = 3850 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

what to read…

BOOKS!

I am sitting here trying to decide what to read next. It’s only the first week of September and I’ve already (thanks to the long weekend) finished two books (writing reviews this weekend, I hope). Due to some price drops on Amazon I’ve added an insane number of books to my “to read” pile. I just keep buying them and they keep (virtually) piling up on my Kindle and waiting for me to read them. I haven’t bought this many books since before I reacquainted myself with the library (for fun, not research) during one of my internships in college. Even if I stopped buying new books today (which I won’t) and didn’t buy any more books until next year, and even if I continued reading at this crazy pace, I would probably still have more than enough books to keep me busy until New Years.

Then why, when it comes time to pick something to read next (like tonight), can’t find anything I want to read? Before I attempt to convince myself that I need to go buy more, I thought I’d take a minute to remind myself of the excellent stories that await me. Maybe then I can just pick one I’ve already purchased.

Some of my options:

  • Eleanor & Park (Pro: recommended by a friend whose opinion I trust, Con: more YA and the last few I’ve read have been YA)
  • The Fault in Our Stars (Pro: supposed to be REALLY good, Con: also supposed to be REALLY sad, also more YA)
  • Wolf Hall (Pro: gets great reviews and I’ve wanted to read it for a while, Con: Mom just finished it and said it’s hard to get into — and this is coming from someone who loves British monarchy stuff)
  • Dare Me (Pro: probably fluffy, light read and a mystery, Con: I’ve been reading a lot of fluffy, light reads and/or mysteries)
  • Reamde (Pro: I’ve heard great stuff about this book, Con: it’s insanely long and I’m not sure I have the time to get into a long book right now)
  • Wool (Pro: again, great reviews, especially from the hubby, and we already know I’m partial to post-apocalyptic fiction, Con: not sure I’m in the mood for post-apocalyptic right now)

And these are just SOME of my choices… I didn’t even get into the non-fiction books! Or the short story collections! Is it possible to have too many books? Wait. What am I saying? That’s just crazy talk. Too many books. Never!

Okay… must pick one… it’s either that or work on my Mystery Fiction homework, and we all know that I want to procrastinate on that some more. Plus, tomorrow is Friday and I need a #FridayReads (even though I almost never actually have time or energy to read anything on Fridays… it’s the thought that counts, right? No? #doingitwrong)

So what’s it going to be? Or shall I leave you in suspense?

Swim Workouts: week of 2013-09-2

New month, more workouts… The pool is closed on Monday this week for Labor Day, so that is going to throw off my schedule a bit. I’d rather not swim 5 days straight, but I’m going to plan for 5 workouts and see how it goes.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (off):

Tuesday (Distance, 7b):
warm-up (1000 yrds)

20 x 100 on 1:45 SI (trying to make all btwn 1:20 and 1:25)
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Wednesday (Middle Distance, 4b):
warm-up (1000 yrds)

16 x 75 with :15 RI (4x: fr, br, fly/bk/br, kick br)
100 fr with :30 RI
200 fr with :30 RI
300 fr with :30 RI
200 fr with :30 RI
100 fr with :30 RI

cool-down (100 yrds)

Total = 3200 yrds

Thursday (Individual Medley, 3b)
warm-up (1000 yrds)

50 as 25 fly / 25 bk with :10 RI
2 x 75 as fly / bk / br with :15 RI
3 x 100 IM with :20 RI
200 fr with :40 RI
2 x 50 as 25 fly / 25 bk with :10 RI
4 x 75 as fly / bk / br with :15 RI
6 x 100 IM with :20 RI
400 fr

cool-down (100 yrds)

Total = 3200 yrds

Friday (Distance, 8b):
warm-up (1000 yrds)

3 x 200 desc with :20 RI
4 x 150 desc with :20 RI
5 x 100 desc on 1:45 SI
6 x 50 br on 1:00 SI
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Saturday (Stroke, 5a):
warm-up (1000 yrds)

3 x 300 as 75 br / 75 fr with :20 RI
100 br (fast) with :40 RI
3 x 200 as 50 br / 50 fr with :20 RI
200 br (fast) with :40 RI
3 x 100 as 25 br / 25 fr with :20 RI
300 br (fast)
200 kick (br)

cool-down (100 yrds)

Total = 3700 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

By the Numbers: August 2013

Books

Total read since January: 26
(target is 36 by December, to be on track I should have read 24 books by now)

Only three books this month and none knocked my socks off. Here they are in order of most to least favorite:

  • Under the Empyrean Sky — I really wanted to love this book. I like the author. I like the genre. I like the concept of a post-apocalyptic world overrun with and built around GMO corn. But this book fell short of “love.” It was good. I liked it. It was just a little too “YA” for me. Too much boy growing up angst — anger at his dad, anger at the town bully, anger when he (inevitably) loses his girl, general anger at life, etc. Not enough about the world the story is set in. It left me with too many questions about the people, the classes, the politics, the history, the setting… But don’t listen to me. If you are intrigued by the official book blurb description, you should read the book. I’ll probably read the sequel. I’m interested enough to see where he goes with this.
  • Out of the Deep I Cry — Russ and Clare solve another mystery in Millers Kill, NY. Yes, I am still reading these books. Yes, it is presumably for my Mystery Fiction final project. But, yes, I admit I am sucked into the story and the budding romance and actually WANT to keep reading these, even after I finish my project. Trashy romance / mystery novel? Yeah, kinda. Well written with thoughtful characterization and plotting? Yes! New guilty pleasure reading? Maybe…
  • The Skull Beneath the Skin — This is the last novel I had to read for my Mystery Fiction class. It was a slog. So much description. So much gothic moodiness. So much drama. I mean, the client was an actress, but still. Blech. Not my favorite book from this class. I struggled to finish it. But, I did it! And now I just need to finish the last online module and my final project, take the final exam, and I’m done! (That still sounds like a lot of stuff… the slog continues…)

My goal for next month is to write deeper and more critical book reviews, ideally closer to when I actually finish reading the book.

Writing

My blog posts this month were almost exclusively about swimming. I am not sure that counts as “writing.” As much as my mom loves me, I’m pretty sure even she is bored silly by blog posts about swimming workouts. So, I am going to attempt to write about other stuff (in addition to the swimming workouts) next month.

I would drop the swimming posts, but it’s part of who I am and what I think about. Also, I want to be a resource for people who want to do lap swimming for a workout but have trouble coming up with workouts, or staying motivated. Ideally, I want to inspire people like me who had no idea they could still swim competitively after college that they can and should because it’s so much fun! Really!

Outside of the blog, I made some slow progress on the writing project this month. And by slow, I mean I only added 2k words. Sigh.

Still, I did some planning and thinking and plotting. I am starting a new writing class in September — Developing the Novel. I’m hoping that will help me carve out more of my free time to FINISH THIS DRAFT by the end of this year.

Swimming

My US Masters Swimming FLOG (Fitness Log) says I swam:

  • 21 of 31 days (target was ~20 days)
  • 39.94 miles (target was ~30 miles)

NEW RECORD for both number of days and number of miles in one month! Since pretty much the only thing I have been posting on this blog this month has been swimming workouts, you probably already heard enough about my swimming. So, I’m just going to celebrate this little achievement, and post this impressive chart of my yards / month that really shows how far I’ve come since January (and how lazy I was April thru June).

For those of you totally bored by my swimming workout posts… sorry. I don’t think they’re going away. Maybe just skip them? I’ll try harder to post other stuff besides swimming. Promise. Although, if you are sick of my swimming updates, you’re probably not even reading this section. Oh well.

Movies

This may be a first. No movies in August. I got a movie from Netflix in the first week of August that is still sitting, unopened, in the living room. I just haven’t been in the mood to watch a movie.

However, I did stumble upon one bit of amazingness that I can’t believe I am just now finding out about… The Lizzie Bennet Diaries! In the last 24hrs I’ve watched all 100 episodes. It’s AMAZING! I love it. They did such a good job adapting Pride and Prejudice to modern day. And the actors / actresses in it are fantastic. If you like Jane Austen, you should go watch this right now. Just be warned, you will get completely sucked in.

Next month: September… Back to school! My favorite time of year! (even though I am no longer in school…) And, even though it’s fall everywhere else in the country, it’s now finally “summer” in San Francisco. Yippee? (I miss real fall…)

Update on my RSS obsession

So, it’s been what? A month Almost two months (I had to look that up), since Google killed Google Reader? And it’s been just over four months (I had to look that up, too) since I wrote my melodramatic “Ode to Google Reader“. I was just checking my feeds on “The Old Reader” and it dawned on me… I don’t really miss Google Reader.

To be fair, this is mostly because my habits have changed. And, to give credit where credit is due, my habits have changed mostly because Google killed Google Reader. I still want to follow blogs I like, but I am no longer obsessing about following everything. I’m still an information junkie, but now I go for days at a time without ever checking in on my feeds.

So what’s changed?

Before Google Reader died on 1 July 2013, I transferred almost all the 20 or so blogs I follow over to The Old Reader. As far as I am aware (and, internet, please do correct me if I’m mistaken…) The Old Reader does not have an Android app. So, now that Google Reader is dead, I am reader-free on my phone.

I briefly considered some of the feed reader options that also had a phone app, or that were primarily phone apps, but I didn’t really like their terms and conditions. So, I have no reader app on my phone. Oddly, I have realized that I’m totally okay with that.

I think it works for me because most of the blogs I follow are friends’ blogs. And most of these have either been completely abandoned (I only subscribe in case someday they change their mind and post something), or they are only occasionally updated (my friends are busy people, most have small children that occupy most of their time, and blogging has become somewhat uncool these days, I think).

There are only a handful of blogs I follow that are actually updated regularly, and I follow most of those people on Twitter, so I usually see when they post things. Unfortunately, when I’m on Twitter I rarely have time to read anything longer than 140 characters (it’s just a quick break to check in on what’s going on in the world). So, I almost never click through to read blog posts. I rely on the fact that those blog posts are waiting for me on my laptop at home.

Yes, that’s right, I only check my RSS reader on my laptop at home. I follow a policy of “not crossing the streams” as my IT folks at work put it. Work stuff on work laptop, home stuff on home laptop. I mean, I’ll book flights for vacation on my work computer, I just won’t access my home email, or RSS reader, or (OMG) Facebook.

(Side note: why in the world I even still ever log into Facebook, or have a Facebook account is beyond me. Actually…. I take that back… Come to think of it, I know exactly why I have a Facebook account and check it a few times a week. It’s because all those friends that stopped blogging only post stuff on Facebook. So, if I want to know what’s going on, I have to log into Facebook. God, I HATE Facebook. Why can’t everyone just get a Twitter account? Just saying… )

Anyway, I went on vacation almost immediately after Google Reader died, and I had limited screen time on that vacation. So, I started reading books like a crazy reader person, and after about a week I think I just sort of forgot about my feeds. Step one in changing a habit: if you can do it for a week, you can likely keep it up indefinitely.

When I returned from vacation, I realized that I couldn’t keep up with my favorite tech blog effectively if I didn’t have a reader app on my phone and wasn’t obsessively checking my feed reader. So, after about a month of trying to absorb a week’s worth of my favorite tech blog’s posts in one day on the weekend, I gave up. I unsubscribed from that feed in The Old Reader. I mean, I follow them on Twitter, and I subscribed to their daily email digest that discusses the major topics / stories of the day and lists them all for easy clicking. I decided that was good enough.

Instead, what really happened was that I just stopped obsessively reading about the tech industry. And that is probably a good thing. Because honestly, it’s a lot easier to read about the tech industry when you are a) not living in San Francisco, and b) not working for a big name tech company. When you’re doing both “a” and “b” you pretty much live and breath tech news. It’s sometimes all people talk about. So, having a break from it is sometimes welcome. Besides, most of these stories are just incendiary garbage meant to generate clicks and satisfy the voyeuristic tendencies of those who are not doing either “a” or “b.”

I began to realize that every story, even well written and insightful ones (and those are few and far between), have a tendency to make me slightly stabby. Either because I HATE the (stereotypical) entitlement culture of the young hipster tech geeks in the Bay Area (and that is almost always the way Bay Area tech people are portrayed in tech blogs — though, I admit, it is a valid portrayal of a not insignificant portion of the people working at these companies), or because it is really difficult for non-tech, non-business people to write a story about a technology company without going for the easy, link-bait, rile-’em-up angle.

In fairness, some people are trying. I think the blogs I choose to follow (mostly PandoDaily, and some individual journalists like Alexis Madrigal from The Atlantic, and, increasingly, the tech writers at the Washington Post) do a pretty good job, usually. When they’re off, they are usually just doing the best they can with the information available to them. But sometimes even the good guys whiff and write some face-palm story that completely misses the point.

As you’ll see when I post this month’s “by the numbers” post, the result of less obsessive RSS feed reading is more time reading ACTUAL BOOKS! And, more time thinking creatively. And, less time freaking out about the apparent deterioration of journalism (due in large part to the deterioration of the attention span and critical thinking skills of most of the population) in the US.

Okay… clearly, I still maintain the potential for working myself up into a fit of “stabby.” I’m going to hit publish now and then close my laptop and go read a book. Or talk to a human. Or something. 🙂

Swim Workouts: week of 2013-08-26

I set a new long workout record for myself last week — 3800 yrds in my workout on Saturday! I also managed to average 1:20 per 100 free for my first two sets of 5 x 100 on 1:40 during that workout. But after 5 strong workouts last week I was tired and spent the rest of the weekend relaxing and reading.

This week I am going to see if I can repeat my awesome yardage from last week, and finish August strong. Only 7 more weeks until the Pacific Masters Short Course Meters Championships! This is likely to be my only meet during SCM season, and my first meet since July, so I’m really looking forward to it.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Distance, 5a):
warm-up (1000 yrds)

3 x 200 with :15 RI
300 fast with :25 RI
2 x 200 with :15 RI
400 fast with :25 RI
200 with :15 RI
500 fast

cool-down (100 yrds)

Total = 3500 yrds

Tuesday (Stroke, 4b):
warm-up (1000 yrds)

200 free with :15 RI
2 x 200 breast with :20 RI
200 fr with :15 RI
3 x 100 br with :20 RI
200 fr with :15 RI
4 x 75 fly/bk/br with :20 RI
200 fr with :15 RI
8 x 50 br with :20 RI

cool-down (100 yrds)

Total = 3300 yrds

Wednesday (Distance, 6b):
warm-up (1000 yrds)

2x:
3 x 100 with :15 RI
200 with :20 RI
400 with :20 RI

12 x 50 odds easy, evens fast on 1:00 SI

cool-down (100 yrds)

Total = 3500 yrds

Thursday (off)

Friday (Individual Medley, 1b):
warm-up (1000 yrds)

8 x 75 fly/bk/br with :20 RI
4 x 100 IM with :20 RI
4 x 75 fly/bk/br with :20 RI
4 x 100 IM order (fly, bk, br, fr) with :20 RI
200 easy
4 x 25 sprint (br) on 1:00 SI

cool-down (100 yrds)

Total = 3100 yrds

Saturday (Middle Distance, 3a):
warm-up (1000 yrds)

3x:
2 x 150 free with :15 RI
150 kick (br) with :15 RI
2 x 150 free with :15 RI
150 breast with :30 RI

cool-down (100 yrds)

Total = 3800 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-08-19

It turns out I did decide to take an extra rest day last week and it felt great. I took Thursday and Friday off, and then ended up swimming a little longer on Saturday and doing a total of 3600 yrds in my workout! I also rode my bike to the pool and back on Saturday, completely wearing myself out.

This week I’m going to try for five workouts again, but stick to mostly distance, middle distance, and stroke work. I’m going to try to finish the week with a long swim again, depending on how the week goes.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Distance, 3b):
warm-up (1000 yrds)

4 x 200 descending with :20 RI
200 breast with 1:00 RI
3 x 200 desc. with :20 RI
200 breast with 1:00 RI
2 x 200 desc. with :20 RI
200 breast with 1:00 RI

cool-down (100 yrds)

Total = 3500 yrds

Tuesday (Stroke, 2a):
warm-up (1000 yrds)

4x:
4 x 50 breast with :15 RI
100 IM with :10 RI
75 back (easy) with :30 RI

3x:
100 kick (br) with :10 RI
75 breast (build) with :15 RI
75 breast (fast) with :15 RI
50 back (easy) with :30 RI

cool-down (100 yrds)

Total = 3500 yrds

Wednesday (Distance, 4a):
warm-up (1000 yrds)

4 x 150 with :10 RI
2 x 300 with :30 RI
2 x 200 with :15 RI
400 swim

cool-down (100 yrds)

Total = 3100 yrds

Thursday (off)

Friday (Stroke, 3a):
warm-up (1000 yrds)

200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
2 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
3 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI

cool-down (100 yrds)

Total = 3200 yrds

Saturday (Middle Distance, 2a):
warm-up (1000 yrds)

3x:
5 x 100 on 1:40 SI
200 with :30 RI

100 easy (bk)
200 kick (br)
6 x 50 on 1:00 SI (alternating br / fr)

cool-down (100 yrds)

Total = 3800 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!