sun, june 20
workout: masters at the north york YMCA (this is actually the same workout i did on may 31, but the distances are given in metres)
200 warm up
6 x 100: alternate 2 x 100 kick; 2 x 100 pull; 2 x 100 full
800 free
400 choice
200 negative split (second 100 faster than first 100)
100 choice
200 warm down
total distance: 2300
notes:
-> all choice sets were breast
-> i had very sore intercostals from the sprint set on thursday, which is why i didnt swim friday, and i was still sore on sunday doing this workout.
-> i found the 800 easier to count than the last time i did it

tuesday, june 22
workout: rowing, 45 minutes
machine set at 5.5 (out of 10)
paceboat set at 2:45.0 min/500m
my average pace: 2:47, stroke pace 33 s/min
first 15 minutes: 2812m
second 15 minutes: 2706m
third 15 minutes: 2565m
total distance: 8082m
notes:
-> little to no hamstring pain; some pain in left foot. not sure why but that is the second time i have noticed this. perhaps i need new shoes.
-> i stayed well ahead of the paceboat until the last 5 minutes of cool down

wednesday, june 23
workout: masters at hamilton YMCA (actually the same workout as june 7, distances given in yards)
200 warm up
8 x 50 back or breast @ 15 seconds rest
1000 timed
6 x 75 @ 15 seconds rest
->alternate 50 pull, 25 kick; 25 kick, 50 pull
200 IM drill
400 warm down
total distance: 2650
notes:
-> for the 8 x 50, i alternated back and breast each 50. back stroke getting a little better. need to keep working on it.
-> i didnt time the 1000 this time, the pool was too busy for the lifeguard to do it for me; i got a stitch twice and had to stop anyway, so my time would have been off
-> 75s were better than last time, when i screwed them up.
-> IM drill i subbed breast for fly and didnt actually do a drill because i dont really know what to do. i think i am going to talk to the aquatics director for suggestions.
-> for the warmdown i did breast

friday, june 25
workout: masters at the hamilton YMCA (distances given in yards)
200 warm up
4 x 50 choice
20 x 100
->decrease speed every five hundreds, so like this:
5 x 100 hard
5 x 100 medium-hard
5 x 100 medium
5 x 100 medium-easy
5 x 100 easy
-> the point of this set is to try and keep a consistent pace for all 5 hundreds in a row
200 warm down
total distance: 2600
-> this is the same workout from my very first swimlog post.
-> i find this workout difficult to do alone; it is easier to have teammates helping you set and maintain the right pace.
-> for choice and warmdown i did breast
-> my flip turns on the warmdown breast lanes were EXCELLENT.
-> rice krispies for breakfast. good energy, but i think i should have eaten more.

thursday, june 17
workout: masters at the hamilton YMCA (distances given in yards)
200 warm up
8 x 50 @ 15 sec rest
->25 fist closed, 25 catch up
NEXT SET @ 20 sec rest between each drill
50 free sprint
100 choice cruise
200 free sprint
100 choice cruise
50 free sprint
NEXT SET @ 20 sec rest between each drill
50 choice
100 timed
200 choice
400 timed
200 choice
100 timed
50 choice
100 warm down
total distance: 2400
notes:
-> despite the disgusting amount of sprinting, not a bad set. the 200 sprint followed by a 50 sprint actually not so bad
-> i didnt time the timed drills, but i kept my usual pace
-> all choice drills and warm up/down was breast
-> this workout actually called for a 200 warm down, but i ran out of time because i got to the y late
-> i did this workout on two cups of raw oatmeal for breakfast. i think this is the best pre swim breakfast for me. it sits well and i swim well on it.
TODAY (friday) i missed my swim again because i had terrible cramps. i think i ate too much salt this month, because i really could not get out of bed. i still feel lousy, to tell the truth. anyway, all in all this week hasnt been great, workout wise, but it happens, and next week will be better, i hope.

monday, june 14
workout: masters swim at hamilton ymca (distances given in yards)
200 warm up
4 x 50 back @ 10 sec rest
4 x 100 free (easy)
4 x 50 back @ 10 sec rest
6 x 100 free (medium)
4 x 50 back @ 10 sec rest
6 x 100 free (easy)
200 warm down
total distance: 2600
notes:
-> for the most part, this set was shit; im not sure why. i was tired, distreacted, having pms and it was very humid this afternoon
-> but the backstroke was getting better, which is something im trying to work on; i kept pace and the last 400 of the set was very good. i am sure that on a different day, under different circumstances, i would actually really like this set.

tuesday, june 15
workout: rowing
machine set at 5.5 (out of ten)
total time: 45 min, total distance: 8057m
average stroke pace: 33 s/min
paceboat set at 2:45.0 min/500m
notes:
-> kept well ahead of pace until the last 10 min of the workout
-> little to no hamstrin pain
-> concentrated hard on pulling with biceps and rhomboids, not legs

today (wednesday) i missed my swim because i had trouble sleeping last night, but i did my bike ride to stoney creek both ways, which i estimate to be at least 35km total, so its not like i didnt get any exercise at all. i think i will swim both thursday and friday to make up for it. not sure if i will catch up on rowing over the weekend or not, but im not too worried about it, since my goal for this month revolves around masters swimming and not rowing.

monday, june 7
workout: masters swim at the hamilton ymca (distances given in yards)
200 warm up
8 x 50 back or breast @ 15 seconds rest
1000 timed
6 x 75 -> alternate 50 pull, 25 kick; 25 kick, 50 pull
200 IM drill
400 warm down
total distance: 2650
notes:
-> all around, a totally awesome swim, and a totally awesome set!
-> for the 8 x 50 set, i did breast
-> for warm down, i alternated back and breast
-> the 1000 timed was done in 20 min!
-> i couldnt come up with IM drill to do, so i just did IM. i started trying to do IM pulls, but i find any pulls other than free painful in the lower back.
-> 75s are such a bitch

tuesday, june 8
workout: rowing
time: 30 minutes, machine set at 5.5 (out of 10)
total distance: 5301
notes:
-> i did a shorter session because i was late getting to the y
-> good news! no hamstring pain. this was either due to good stretching or good rowing technique or both. i am hoping this will be a trend.
-> stroke pace was >33s/min until last 2 min, even on the increased resistance, which is a personal best
-> bad news, my distance was not what it should have been for this time because i was fucking around with this portable radio that wasnt getting any reception. this is no longer an issue because i bought an mp3 player.

thrusday, june 10 (today)
workout: masters swim at the hamilton ymca (distances given in yards)
200 warm up
200 kick
200 pull
200 swim
20 x 25 sprint @ 45 sec or approximately 25 seconds rest
200 swim
200 kick
200 pull
200 warm down
total distance: 2100
notes:
-> sprints actually not too bad; the first 10 of the 20 were actually really good for me. i managed to get that "dancing on the surface of the water" thing going that is so important for sprints
-> my intercostals and triceps on my right side are sore, not sure why, but i was able to do this swim anyway
-> kick drill all around better than usual, very good technique and speed
-> a good set all around but a little short for me. maybe next time i do this set i will increase the warm up and warm down to 400 each

friday, june 4
WORKOUT: masters at the hamilton YMCA (distances given in yards)
200 warm up
4 x 100 backstroke building (building = getting faster each set. so in this case, each 100 faster than the last)
4 x 100 kick building
20 x 50 free, divide into sets of 5 x 50, building each
200 warm down
total distance: 2200
notes:
-> backstroke still sucks, maybe i will start working on this when i get up to doing swims on my rowing days. maybe i will do all technical on those days and work on backstroke in particular.
-> since i am not yet following pace times, i just made a conscious effort to do building.
-> the 50s in this set were excellent for working on consistent flip turns during freestyle sets. will keep this set in mind for specifically working on flip turns.

sunday, june 6
WORKOUT: rowing
time: 45 min, machine set at 4.9 (out of 10)
total distance: 8132m
average pace: 2:46.0/500m
notes:
-> kept stroke pace >31s/m the whole time except last 3 min (this is a personal best)
-> still have right hamstring pain

wednesday, june 2
workout: MASTERS SWIM at Hamilton YMCA (distances given in yards)
200 warm up
8 x 50: alternate 2 x 50 pull, 2 x 50 full

repeat this sequence 2 times:
2 x 200 pull
2 x 200 full
1 x 200 offstroke

4 x 25 sprint
400 warm down
total: 2900
notes:
-> for offstroke i did breast
-> all in all, a fabulous swim. i was totally on. i have done this set before and i really like it alot. even with the sprinting
-> for sets >100, i think i will try counting individual lanes instead of 100s to see if that is any easier
-> i am noticing that this ramped up training is taking its toll. i am having trouble eating enough and today (thursday) i skipped rowing because i was sore and exhausted. hopefully i will do my second day of rowing this weekend.

friday, may 28
WORKOUT: swimming at the north york YMCA
-> i just did straight pulls for 30 minutes because dave and i were in a hurry to get to collingwood and i was babying my leg because i keep getting these bad knots in my right calf.
-> swim went well except i lost a few minutes when my swim cap busted and i had to go to the changeroom and get a new one.

monday, may 31
WORKOUT: master's swim at hamilton YMCA (distances in yards)
200 warm up
6 x 100: 200 kick, 200 pull, 200 full
800 free
400 choice
200 negative split (second 100 faster than first 100)
100 choice
200 warm down
total: 2300
notes:
-> i was glad to do a distance set, i greatly prefer distance to sprints.
-> for choice sets i did breast stroke
-> i found the 800 set difficult to count, im not sure what to do about that. maybe get a lane counter, but that seems so lame.
-> i still have bad knots in my calves; particularly my right. maybe i can get dave to try and massage them out.

tuesday, june 1
WORKOUT: 45 minutes rowing
pace boat set at 2:45.0 minutes/500m
my average pace: 2:46.5 minutes/ 500m
total distance: 8106m
notes:
-> i stayed well ahead of the paceboat until my 5 minutes of cool down, although my average pace was slower than thursday
-> hamstring pain present, but less intense
-> i didnt have as much time to stretch before and after as i usually do