LCM
I forgot to write down the evening’s workout. I remember hurting through 12 x 100s on the 1:40, but that’s pretty much it.
July 12 Swim
July 13 swim
LCM
Warm-up
600 various
2 rounds
6 x 50 on 55, descend 1-3
Round 1 25 kick/25 drill odds, free evens
Round 2 from a dive
Went 38s on 3 and 6
2 rounds
4 x 50 on 1:00
100 build stroke on 2:00 (did free)
100 free hard on 1:30
100 free on 1:45
100 free easy on 2:00
200 IM hard on 4:00 (did 100)
200 cool-down
Deep thoughts: I surprised myself by making the 100s on 1:30. Granted, it was only one each round, but hey, I’ll take small successes whenever I can. Getting back into shape during long course meters season is good, but the first few days are tough. Swimming in the evenings during summer is such a pleasure. Today, the weather was warm and wonderful and I didn’t want to get out of the pool. I just wanted to float and stare up at the sky. Too bad no one had beer, as that would have made it perfect.
MLB 5k
How many people can say they’ve run through Angels Stadium? About 10,000 give or take last Sunday during the MLB 5k and fun run. That’s probably why the organizers never posted the course map online; it really was a fun surprise.
D and I ran the 5k for one my teammates on my swim team who was recently diagnosed with breast cancer. The diagnosis was early and we expect her to make a full recovery, and it was a special experience to be able to run in her honor.
I am proud of my little point and shoot Canon. I was able to take some decent shots inside the stadium while I ran. Check out Elvis, too! I ran briefly with a group of Elvises during the half-marathon. How fun would that be to dress up as Elvis and run 5k and 10ks? I don’t think I would be able to manage the wig beyond a 10k . . .
Fun with dryland
Since I am waking up too early for a Sunday to do the MLB 5k, I slept in this morning and did some dryland exercises instead of going to swim practice. I picked a few from my new swim conditioning book:
I used my brand new stretch cords and picked a few exercises from the book that focus on core stability and that are butterfly-specific.
Squats, 15 reps, 2 rounds
Lunges, 10 reps, 2 rounds
Leg lifts, 10 reps, 2 rounds
Good mornings, 15 reps, 2 rounds
Bent-over row, 15 reps, 2 rounds
Bent-over lateral raise, 10 reps, 2 rounds
Prone bridge, 3 reps, held for 15 seconds each
Back bridge, 15 reps, 2 rounds
Deep thoughts: Even though my body is still sore from Thursday night’s dryland, the exercises still felt good. I can tell I need to focus on the core stability exercises because my form started to fall apart around rep 10. LOVE the stretch cords; they provide the perfect amount of resistance. Why did I wait this long to purchase some?
July 8 Swim
Dryland 6:15 – 6:30pm – crunches, lunges
Jumped in at 6:30
LCM
Warm-up 600 swim/drill/kick
Set (400)
4 x 100 pull on 1:45
Main set (1500)
Two rounds
2 x 150 on 3:00
2 x 100 kick/swim on 2:00
250 build on 5:30
Set (200)
4 x 50 choice on 1:00 descend (did free and back)
100 easy cool down
Deep thoughts: Today felt a little better, but I’m still struggling to get the feel for the water. Simply making the sets is the goal right now. I felt a slight pinched nerve in my left shoulder blade, and I’m almost sure it has to do with the way I am sleeping. I don’t think I’m extending enough in my right free pull; I am trying to breathe every three strokes to work on this. Must start dryland program pronto.
Moxie Swimming and Running 
