Sports Nutrition Etc. Nutritionexpert

Warm Up 200 swim, 100 kick, 100 pull

10×50
1,2- 25 kick(no board), 25 swim, rest :10
3,4- free swim, moderate, rest :15
5,6- free swim, fast, rest :10
7,8- kick (boards OK), rest ;10
9,10- easy swim free or back, rest :10

1500 yds
1st set- 5x 100yds free or back on the 1:50
rest :30 in between sets
2nd set- 5x 100 yds stroke or IM, rest :15
3rd set- 5x 100 yds free w/fins on the 1:40

1×200
continuous swim or pull

Workout:

• Type: Swim
• Date: 04/30/2008
• Time: 05:00:00
• Total Time: 1:00:00.00
• Distance: 2,600 yd
• Average Pace: 2:18.21/100yd

After doing the swim portion of a sprint tri and a swim meet on Sat. behind me, I have gotten a little bit burned out on swimming for the past 2 months.
I am starting up my weight lifting and running again- yeah! Went for a short run/walk after lifting and felt fantastic. Didn’t go far because I want to be able to get out of bed tomorrow- ha! Next time I’m going to wear my Garmin and track my distance.

I mostly walked and ran for only about 15 minutes. I’ve got to ease into it since it’s been a few months.

Workout:

• Type: Run
• Date: 04/28/2008
• Time: 11:00:00
• Total Time: 00:50:00.00

Workout:

• Type: Strength Training
• Date: 04/28/2008
• Time: 09:30:00
• Total Time: 00:30:00.00

Had a great time at the swim meet this morning! There were only 15 of us, so it went rather quickly. I surprised myself by going off the starting block for ALL events (for those of you who don’t know…I’ve had a mental thing about going off the blocks). Here are my times:

*200 Freestyle: 2:49 (I came in first, but there were only 4 other competitors)
*50 Flutterby, I mean Butterfly: 50 secs (Ok, I came in last, but hey, I just started doing the butterfly a few weeks ago!)
*100 Freestyle: 1:16 (a personal best for me)
*50 Freestyle: 34 sec (lost my goggles on this one after diving in, thank goodness it was short!)
I also did 2 relays, but not sure of the time on those.
I’m looking forward to cutting back on my swimming and doing some running and lifting for a change.

Workout:

• Type: Swim
• Date: 04/26/2008
• Time: 08:30:00
• Total Time: 00:15:00.00
• Distance: 1,000 yd
• Average Pace: 1:30.11/100yd

Well, I did it! I psyched myself into starting off the block. My dive is fine other than my thighs doing a flop. Ouch! It feels just like a belly flop, but on my upper thighs. If anyone has any suggestions on how to prevent this, I’d love it!
After my swim meet tomorrow, I am going to focus more on running and lifting. I think I am getting swim burnout. I also noticed that I have gained weight (about 2-3 pounds) in the last 2 months. I have not been doing my normal weight lifting or any other type of activity other than swimming. It will be interesting to see if I can lose the weight in the next month or so.

Workout:

• Type: Swim
• Date: 04/25/2008
• Time: 05:30:00
• Total Time: 00:25:00.00
• Distance: 1,000 yd
• Average Pace: 2:30.4/100yd

Continuing my taper, but felt powerless this morning! Not sure why….my arthritic neck has been bugging me lately and causing headaches/fatigue. Hopefully by Saturday I’ll be ready to race!
Warm Up 200 swim, 100 kick, 100 pull
1×200 drill on 4:00
4×25 on :30 FAST kick
Broken 500 swim
Do twice through:
4×25 on :30, drill swim, easy
2×50 on :45, find 500 moderate pace
1×100 on 1:30, fast race pace
2×50 on :45, pick up the pace
4×25 on:30, strong and fast finishes
rest 1:00 then go through again
200 cool down

Workout:

• Type: Swim
• Date: 04/23/2008
• Time: 05:00:00
• Total Time: 00:50:00.00
• Distance: 1,900 yd
• Average Pace: 2:37.34/100yd

Got up this morning at 4:45am to swim, drove to the YMCA and everything was dark, no power. There were a lot of unhappy people who got up really early for nothing! Drove back home and took a short nap and decided that I have to get a good sprint workout before my meet on Saturday. So after all my kids were at school, I drove back to the pool to find the power on and had my swim! This workout was fast sprints with lots of recovery in between.
Warm Up 200 swim, 100 kick, 200 pull
4×50 on 1:10, Kick
2×100 on 2:30, Drill
3×100 on 2:00, FAST as possible
1×100 on 2:30, Drill
4×50 on 1:30, FAST as possible
1×100 on 2:00, Drill
8×25 on 1:00, Starts from the blocks or side
1×200 easy pull
1×200 kick

Workout:

• Type: Swim
• Date: 04/21/2008
• Time: 10:00:00
• Total Time: 00:50:00.00
• Distance: 2,000 yd

To get ready for my swim meet next Saturday, our coach had us try some starts off the block. I’ve never tried it before and for some odd reason, it freaked me out!! I can start from the side fine, but once I am standing up on the block, I think I must psych myself out or something.
Still tapering down on my yardage:
400 warmup
3×250@4:00 (100free/50fly/100free)
1×400@8min (50kick/50drill alternating)
16×25@:30 sprint
5 starts from block (or in my case pool deck!)
100 cooldown

Workout:

• Type: Swim
• Date: 04/18/2008
• Time: 05:00:00
• Total Time: 00:50:00.00
• Distance: 2,000 yd
• Average Pace: 2:30.4/100yd

Tapering off a bit for my upcoming meet.
warmup: 200 swim, 100 kick, 100 pull
8×50@1:15 (25 swim/25 kick)
8×125@2:00 sprint
1×200@4:00 drill stroke
1×400@7:30 pull w/paddles
cool down: 100 slow&easy 100 kick

Workout:

• Type: Swim
• Date: 04/16/2008
• Time: 05:00:00
• Total Time: 00:01:00.00
• Distance: 2,400 yd
• Average Pace: 0:02.5/100yd