Back on Track

20 days until the Nyuzen Marathon and my 10 km run.

I haven't run since the Toyama Relay Marathon - eep. I walked about 10km on Sun, but I have yet to get myself worked up to make a true run....

....and the weather's been so amazing in the last month, I have a feeling that when I do finally decided to get going, it's going to rain rain rain.

I swam pretty much everyday last week, the weights have been slow, I'm going to have to start making some goals in that ....also with the bike.

Another Quickie

800 warm up
4x200 pull on 3:30 holding stroke count
cool down

2000 m

800 warm up
8x200 pull on 3:30
200 T
8x50 Y-IM on 1:15
scull
8x25 kick at 1:00
cool down


total 4000m

A Quickie

800 warm up
a few 200s and off to the Halloween party!

ARGH

I got to the pool late on Tuesday.

Tuesdays are swim club days (from 7:00-8:00).

You'd think after years of sharing a pool this wouldn't bother me, but cramming us public swim guys into 3 lanes SUCKS!!!

Pool etiquette is strongly lacking here, as is the enforcement of it.

I managed to get my 800m warm up in before the chaos began (5 people per lane).
-after that it was 25s and the odd 50.
I think I was able to swim around 2000m total - but after the mayhem, I really can't be sure.

800 warm up
1500 EZ pull
200 cool down

mondays seem to always be too short

Tuesday, October 18

Warm up
400 RIM swim
400 RIM kick

6x100 im on 3 minutes - ez

4x50 E kick on 2:00 -hold 1:00 (that's the best I can do!!!)

4.25 E kick on 1:00 - hold under :30

general recovery swimming -sore shoulders from the pull yesterday....

Monday, October 17

Warm up
400 RIM swim
400 RIM kick (recently i've been doing backstroke kick with my arms out of the H20 -perpendicular to my body...25/wrists out, 25/forearms out, 25elbows out.

Mondays are my timed 1500 swim -was going to attempt my first without a pull boy, but wasn't up to it. Instead just went hard -working on pace. Managed a 23:40, not bad.

5x100 T - long and strong -worked on underwater pulls to the red line. :30RIB

16.25 fly - first 8 hold :20 with one breath, second 8 long and strong holding 9 strokes

cool down
2x100 ez 100K 100E

Total: 3800m

Sunday, October 16, 2005

Warm up
400 RIM swim
400 RIM kick

Main
12x50 25scull/25free @1:30

3x100 T at :30RIB

16x25 Y @ 1:00 long and strong (9 strokes)

cool down
300 EZ

-BIKE DAY-

Saturday, October 15, 2005

Warm up
400 RIM swim
400 RIM kick

Main
8x00 pull @ 2:00
4.100 kick @ 1:00 RIB

16x26 alt fly and free by 4 @1:00

Cool down
400 E drill

-GYM DAY-

Friday, October 14, 2005

Warm up
400 RIM swim
400 RIM kick

Main
4x400 Pull, kick, swim, pull by 400 @:30RIB

12x50 25Y/25IMo @ 1:30

4x50 25scull/25pull

I'm missing a set.....

cool down

Total 4,000m

Thursday, October 13

Warm up
400 RIM swim
400 RIM kick

I then attempted to swim in a lane with 4 other people. It didn't work...

I managed a 400 pull with Kirsten and the rest was chaos. I'm lucky if I got 1500m in today.

Tuesday, October 10

Warm up:
400 RIM swim
400 RIM kick

4x200 E (pull) @ 4:00 -hold 3:00 and under 17 strokes/25m

2x4x50 1. RIM order 25kick/25swim
2. IM order 25swim/25kick

200 EZ

There's a 'girl' my age who works at the gym where I work out. She asked if I'd help her with her strokes, so we worked on backstroke and flip turns for about 45 minutes.

Sunday, October 9

Warm up:
400 RIM swim
400 RIM kick

4x(3x100) E swim @2:00 (hold under 1:45 -not too quick, I know...)
pull @2:00 (hold 1:30 -my pull is so much faster -guh)
kick @3:00 (no comment)

2x(3x50) YK, KT, TE @ 1:00

200 cool down

Back stroke turns (still can't do 'em smoothy and it doesn't help that there are no flags).

Getting started

Tuesday, October 11, 2005

I'll be posting all my workouts here...well, maybe not all. But if you're interested in following what I'm doing feel free to read and/or join me!