2h 44m

did you know it takes 2hours and 44 minutes to swim 10,000 meters? well that's how long it took yesterday.

(10k is 20 500's in case you were wondering)
1 - 7.22* --(7.22)--
2 - 10.33** --(17.55)--
3 - 7.55 --(25.51)--
4 - 7.50 --(33.42)--
5 - 7.54 --(41.36)--
6 - 8.08 --(49.45)--
7 - 7.55 --(57.40)--
8 - 8.03 --(1.05.44)--
9 - 8.21 --(1.14.05)--
10 - 8.14 --(1.22.10)--
11 - 8.09 --(1.30.11)--
12 - 8.07 --(1.38.37)--
13 - 8.25 --(1.47.13)--
14 - 8.25 --(1.55.12)--
15 - 8.16 --(2.03.28)--
16 - 8.24 --(2.11.53)--
17 - 8.14 --(2.20.17)--
18 - 8.20 --(2.28.27)--
19 - 8.23 --(2.36.50)--
20 - 8.08 --(2.44.58)--

*this is only 2 seconds off the 1:20/100 pace (which is under a 2.5h 10k)
**i had some major goggle issues on this one, so i swam it mostly blind, and then had to get out and put my cap back on and get my goggles reset.

then i went home and ate half the house. :)

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a swimmer's pool

wow, when the swim teams are at epic, there are a lot of swimmers. a boy's hs team had 5 lanes, the FAST (uss) team had 5 lanes, plus 3 in the shallow end. so i was in one of the two lanes in the diving tank, and ended up getting kicked out by another group. it was kind of cool. it felt like zone warm ups.

warm up
500 swim
500 drill
500 kick

10x200s on 2:55

cool down
300

3800 total

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evil 200s strike again

200s are still the worst distance. in context now they are really short, but it sure doesn't feel that way in the middle of one.

500 warm up
500 drills
500 kick

11x200s on 3
they started off well, as 200s usually do, but it all went downhill quickly. i was shooting for 2.20 (i think) and did okay for the first few, but man they got hard. it seemed to be the second 50. i think when i was off pace at 100 my mind let me slip on back, and suddenly i was doing 235s and 240s. and that's 1k pace! grrr.

11x100s on 1.30
these weren't so bad

500 cool down

total - 5000


weights
i did about 15 miles on the bike and kind of over did it. i was really watching my heart rate, and the power reading on the bike. so i'll have to do some more experimenting, because my heart was bothering me late that night. otherwise, the usual rounds. cut short on the arms though, my shoulders were popping. and i was just tired.

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Chilson

i ended up at chilson rec center in loveland today because the day totally got away from me. i was at the loveland studio late, left rocket there, and went to swim. WAAAAAAAY to many people there. everybody seemed to be there getting a late workout. it's a nice place. terrible pool to swim in though. they've got a huge waterslide that actually creates a current that crosses in the middle of the pool. so you swim sideways half the length, and then swim sideways the other way for the second half. which is actually great for open water training. and it was murky and hot. so it was good in a bad way.

500 warm up
500 drills

1 hour swim
i knew what time they'd kick me out, so i decided to see how far i could go with time to cool down. i kept splits by 550.
1 - 7.57
2 - 8.03
3 - 8.03
4 - 8.09
5 - 7.58
6 - 7.53
3000m - 48.06
i hadn't looked at those until just now and it's blowing my mind. it did feel really steady.

500 cool down

4500 total

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HS Girls State

today was an adventure. i got up to EPIC which was closed because the girl's state meet is going on this weekend. so i went to the Mullberry pool for the first time. it reminds me a lot of the cody pool in it's layout, but it felt like the powell pool because it was kind of a pit. which is PERFECT to train in. it was murky and the water was way too warm and there was NO air circulation. so i was actually kind of excited, because i knew it would make the workout a bit harder.

so anyway . . .

Warm Up
500 swim
500 dills
500 kick

5x550s on 830ish
this set started out as 4x500s but i was feeling really good on 3 & 4 so i decided to add on one more. i had a real hard time counting because their clock is on the fritz, i keeps time, but the numbers aren't displaying properly. so i was reading the wrong time, and then adjusting my count. and then i'd stop, and be a minute into the next set on my watch. so the first two were 600s or 650s. at least i was long. i was holding 120 the entire time too. so i was pretty pleased with that. the last two were fast. #5 was on a 1:15 pace, i think.

10x100s on 1:30
kept all of these at 1:20 until the last three. 8&9 were 1:15 and the last one was a 1:10.

Cool Down
500 float

Total: 5500

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a full 3k

warm up
500 swim
500 kick

3000
i stopped briefly after each 1000* to check splits and see where i was. this started off as a 2500, but stretched into a 3k because there's no logical way to break it up.

Cool Down
500

Total: 4500

*actually 1100s

then off to the weight room. (which included 5 miles on the bike)

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weights first

so today i did the weight room first. and i think it took a little bit too much out of me. so i'll probably use what i've got left over to do weights from now on.

500 warm up
200 or 300 swim then drills

500 kick
alternating flutter then dolphin by 100

3x500s on 10ish
again trying to hold that 120 pace. a 120 seemed really fast today. i think mostly because i had already lifted. the first one i got behind on and then fought back to get on pace, and actually made it. so i was proud of myself for that. but the second one was a disaster, i kept on it until 200 or so and then my brain quit. so it was embarassing. i almost quit in the middle of it, but decided the yardage was worth it if nothing else. i think i was only 20 seconds off. but the third one i redeemed myself and stayed right on the 1:20 pace. that puts me at 8 minutes for 500 meters, which is definitely too slow. it was just a hard day. i need to get on that pace for a thousand. then see if i can build from there. but it's still very early on, and i'm trying to build a lot of muscle mass. but it is frustrating to feel like i'm sliding backwards a bit.

500 cool down

total 3000

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15x200s

500 warm up

500 kick

15x200s on 3
235-245ish most of them were on 240

500 cool down

total 4500


then i spent some time in the weight room. i don't remember what exactly i did, but it was enough to sweat out some of the chlorine.

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