saturday 9/22 a little late, that's all (3100)

400 free swim

10 x 50 free @ :55
odds build / easy
even swim

8 x 100 IM order @ 1:55
drill/kick/drill/swim

4 x 100 free @ 1:35  
4 x 75 free @ 1:15    
4 x 50 free @ :50      
4 x 25 free @ :30      

2 x 100 free @ 1:35
2 x 75 free @ 1:15
2 x 50 free @ :50
2 x 25 free @ :30

1 x 100 easy

pulled off all flip turns - big break through (2200)

yardage acceptable but flip turns every wall. may not seem like much but the flip and the breath hold on the stream lines ... haven't been able to do an entire practice with all flips yet so yeah, i'll call it a break through. intervals still off but hey!

1 x 300 free @ 4:45 (used to be 4:00)                  }
6 x 75 free                                                            }
odds: kick / swim / kick (kick on back) @ 1:30   } x 2
even: swim @ 1:15 (used to be 1:05)                   }
12 x 25 IM order @ :30                                       }

1 x 100 easy

recovery already but it's the starting part of the season

Recovery Day

yeah ... after day 1 and easy one sounded good ...

* at :05 break - reco during the swim, not during the breaks
200 free
175 free
150 free
125 free
100 free
75 free
50 free
25 free

not even worth getting wet for but this is the starting part of the season

starting off fall the right way ...

200 free                                          }
6 x 100 50 IM stroke / 50 free        } x 1 with :10 break
200 free                                          }

1 x 300 free @ 4:45
4 x 100 free @ 1:35
1 x 200 free @ 3:10
4 x 75 free @ 1:15
1 x 100 free @ :50
4 x 25 free @ :30

1 x 100 free @ 1:35   }
1 x 75 free @ 1:15     } x 2
1 x 50 free @ :50       }
1 x 25 free @ :30       }

1 x 100 easy

LOOONG time since the last post 3,100 meters long course

2nd time in 15+ years since the last time i've swum / swam .... did .... long course. MUCH better then last weeks (and that was the 1st time in 15+ years) ....

1 x 400 free

1 x 200 IM @ 3:50       }
2 x 50 free @ :55          }
2 x 150 free @ 2:45      } x 2
2 x 100 free @ 1:50      }
2 x 50 free @ :55          }

1 x 100 free @ 1:50   }
2 x 50 free @ :55       } x 4

1 x 100 easy

4/17 killing it mono lung style (1200)

biked to work - the riding position did not put any stress on my left side so this may be the start of a beautiful friendship! looking for rode bikes now .....  yeeha!

the swim .....

300 free @ :15 break
2 x 150 free @ :10 break
3 x 100 free @ :10 break
4 x75 free @ :10 break

4/10 50's add up slowly! (1200)

300 free swim @ :30 break

12 x 50 free @ :50

2 x 100 free @ 1:45

4 x 25 free @ :05 break

4/9 (1800)

MRI / more tests this Thursday - if previous test were bad news, I am hoping "no news is good news".

400 free @ 1:00 break

150   }
125   }
100   } x 2 free @ :10 break
50     }
25     }

7 x 50 free @ :50

4/2 no time for love, doctor jones! (1200)

ahhhh .... work gets in the way!

1 x 200 free @ :15 break

1 x 100 free @ :10 break   }
1 x 75 free @ :10 break     } x 2
1 x 50 free @ :10 break     }
1 x 25 free @ :10 break     }

3 x 3 x 50 free @ :50

2 x 25 easy free

3/31 break thru! (2200)

took twice as long (not really ... only seemed that way). no flip turns since i can't keep the air in but did intervals! big step. had to take more in effort in breath control - easy in / easy out ... relax, be calm, be in control. kinda worked.

300 free @ :20 break
2 x 150 free @ :15 break
200 free @ :15 break
2 x 100 free @ :10 break
100 free @ :10 break
2 x 50 free @ :05 break

100 yards walking and breathing in water up to my chest. concentrate on easy seamless inhale (that's the tough rough part) and exhales.

*4 x 100 free @ 1:40 (holding 1:20's with out pushing)
1 x 50 easy backstroke @ 1:30
4 x 75 free @ 1:30 (holding 1:15's without pushing)
1 x 50 easy backstroke @ 1:30
4 x 50 free @ :55 (holding :45's without pushing)

4 x 25 free easy at :05 break

stood in 5 feet of water for 10 minutes and practiced simple breathing / lung expansion.

* pretty funny (not really) how i am now using my intervals before this incident as goal times now, but i am making progress. though i am saying "not pushing it" that doesn't mean it's not uncomfortable. trying to force air in to the left lungs isn't pleasant but necessary  - keeping it flexing is the rule. gotta keep this slab working!

all in all  - great day in the pool!