30 Minute Swim Workout

[Friday, February 28, 2014]

This workout ran longer than 30 minutes to complete all 1600 yards.

  • 200 yard warmup at 1.3 seconds per stroke
  • 4 X 50 yards fist at 1.3 seconds per stroke
  • 4 X 50 yards ear hop at 1.3 seconds per stroke
  • 2 X 250 yards at 1.2 seconds per stroke and 30 seconds rest
  • 4 X 50 yards catchup at 1.3 seconds per stroke
  • 4 X 50 yards fist at 1.3 seconds per stroke
  • 100 yard cool down at 1.3 seconds per stroke

Even though the graph shows the 50 yard equivalent times, it's important to keep in mind the other variables.

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Stationary Bike #1

[Thursday, February 27, 2014]

I rode on the Cybex upright using the heart rate program at 138bpm for 45 minutes and a total of 12.52 miles, which is equivalent to about 16.7mph. This is a little slower pace than my last 45 minute workout. I'll keep an eye out to see if my average pace continues to drop. For, the moment it's probably safe to just assume that my body is just a little tired now.

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Multi #6 (Brick)

[Wednesday, February 26, 2014]

I rode 30 minutes on the Cybex upright using the heart rate program at 138bpm for a total of 8.55 miles.

The I ran 30 laps on the track in 15.25 minutes, which equates to a pace of about 8:08.

I thought that the bike workout would feel easier since I've done many longer workouts now. I suppose maybe I'm tired from the masters swim and run workout yesterday.

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Multi #4

[Tuesday, February 25, 2014]

I did my warmup in the slow lane today. Then I did the workout in the next lane over. I needed to make a few adjustments to hang on with the group. On the 3X400m set I did 3X300m. On a drill / swim set I shortened up the drill on the last couple of repeats. On a set where the rest of the swimmers used fins for just part of the set, I used the fins more. With these adjustments I was able to swim with the group without disrupting anybody.

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Run #1

[Sunday, February 23, 2014]

I ran 5 loops (miles) around Kendrick Lake. I think the first loop was at a 9:10 pace and I think I got faster throughout the workout. The strap on the heart rate monitor was too loose and I didn't want to spend the 45 minutes tugging on the strap again. So, I let it slide down.

I would have been happy with a 10:00 pace for today's workout since I was still tired from yesterday's bike workout.

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Stationary Bike #1

[Saturday, February 22, 2014]

I rode the Cybex upright bike for one hour and fifteen minutes using the heart rate program at 138bpm. The bike allows only up to 60 minutes. So, I actually rode for about 58 minutes and thirty seconds. Then I reset the program for another 17 minutes.

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30 Minute Swim Workout

[Friday, February 21, 2014]

I put together my own workout today based on the scheduled workout in the program. The workout was supposed to total 1600 yards, but I had to eliminate 200 yards due to time constraints. I think that the workout took me a total of about 34 minutes.

  1. 200 warmup
  2. 2X50 fist
  3. 2X50 one arm
  4. 2X50 catchup
  5. 2X50 one arm fist
  6. 4X125 @ 1.2 seconds per stroke and 20 seconds rest
  7. 4X50 25 fingertip / 25 swim
  8. 100 cooldown

Here is the chart of my 50 yard equivalent pace for the four repeats of the main set

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Stationary Bike #1

[Thursday, February 20, 2014]

I rode for 30 minutes on the Cybex upright bike using the heart rate program at 138bpm for a total of 8.79 miles. I did need to watch that my cadence stayed at 90rpm, as it did dip to as low as 85rpm at times. But, I would not say that it was hard to keep the cadence at 90rpm. I am seeing definite signs that I'm getting stronger on the bike.

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Multi #6 (Brick)

[Wednesday, February 19, 2014]

I rode for 30 minutes on the Cybex upright using the heart rate program at 138 bpm and covered 8.68 miles.

I ran for 15 minutes at an average pace of around 8:24.

Yay, my first brick workout for this program completed! 

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Multi #4

[Tuesday, February 18, 2014]

I did a 200m warmup before the workout started.

We started with 6X50m. We drilled one arm fist for 25 and swam 25. It felt so good to be able to swim after each drill.

The big set was 3X400m. The first 400 we took a 15 second break in between the 200's. The second 400 we took a 10 second break in between the 100's. The third 400 we took a 5 second break in between the 50's. Just for fun, and recognizing that it's not really accurate, I have graphed the equivalent 50yard times.

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