Friday, 15 July 2011

Swimming

5 x 100m

8 x 25 Technique work

Wednesday, 13 July 2011 (pm)

Swimming

250m Time Trial

Time: 4:50


5 x 100m (avg 1:53-1:55)

Total Distance: 800m

Tuesday, 12 July 2011

Swimming

Hypoxic (8-6-4-6-8)

Total Distance: 900m

Saturday, 9 July 2011

Swimming (Technique)

30 x 25m on the minute

Avg pace: 23-25 seconds

Total: 750m

Friday, 8 July 2011

Swimming

500m Time Trial - 10:31 (43-second PR!!!)

5 x 100m (avg 1:57) w/ 1:00-ish Rest

Thursday, 7 July 2011 (1100)

Swimming (Scott Pool - 50m)

3 x (2x50m, 2x100m) + 2 x 50m Hypoxic (8-6-4-2-4-6-8)

Total Time: 30 minutes

Wednesday, 6 July 2011

Swimming

Worked on my breathing patterns today which made a world of difference!

I think I've settled on 1 length of 4 strokes per breath, then 1 length of 3 strokes, then 1 length of 2 strokes, then repeat.

Time: 23 minutes

Monday, 4 July 2011

About 1 hour after finishing the WOD.

Swimming

450m

Time: 11:05

Then 50m, 75m, 75m, 50m, 75m, 75m, 50m, 50m w/ equal time rest.

Felt really slow in the water today. Not sure if it is because of fatigue or because I'm rusty from not swimming in a few days.

Friday, 1 July 2011 (pm)

Swimming

14 x 50m (55 sec avg) / 1:05 rest

Total Distance: 700m

Wednesday, 29 June 2011

Swimming

Technique Intervals - 540m

2:30 per 54m (avg time: 1:06) x 10

Total Time: 25 mins

Tuesday, 28 June 2011

Swimming

Worked on more technique

Time: ~25 minutes

Wednesday, 22 June 2011

Swimming

Time: 25 minutes

Monday, 20 June 2011 (pm)

Swimming:

513 meters

Time: 11:14

Easy swimming after that.

Total Time: 20 minutes

Thursday, 16 June 2011 (pm)

Swimming

Time: 20 minutes

Thursday night, walked around downtown Changwon more than I wanted to. Foot is pretty sore (but the Korean food was awesome!).

Tuesday, 14 June 2011 (pm)

Swimming

Time: 20 minutes

Friday, 10 June 2011 (pm)

Swimming

Alternating Freestyle and CSS

Time: 15:00

CrossFit - 19Mar09

Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.

Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.

WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs

Lost about 30 seconds changing out weights in the 2nd round.

Time: 8:16 (4+ min PR!)

Swimming - 17Nov (am)

I did the Swim Across the Bay here on base this morning, 2+ miles with a strong freaking current. I felt great until there was about 3/4 through, then my legs started cramping every time I tried to push through the current. I'm really happy with this though, I've never swam even remotely close to this kind of distance/time. The top finishers were around 1:40 minutes, so this was a loooong 2 miles.

Total Time: ~2:15

Swimming - 22Oct (pm)

Did more kick work today. I can definately feel my hip flexors getting stronger and ankles becoming more flexible. So far, this seems to be translating to faster swimming, but I won't know for sure until I do a time trial or two.

Total Time: 30:00

Swimming - 18Oct (pm)

Swam for 30 minutes. Focused on my kick using the kickboard. Feeling a little bit better, but this is going to take some time.