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Swim like an Orca, but faster !

In my third year * of training for competition swimming. First Meet was October 2008. Started with a Masters team on May 2009.
Started blogging in winter of 2009 as a way to document my progress and pitfalls of training for the sport.

I swim with Aquasol Masters, part of Aquasol Swimming a USA-S team, 4-5 times a week in the evenings. Coached by Janine Joy and Head Coach Steve Skidmore respectively.

I also swim every Thursday at the Swimstitute, this is the only SCM pool in the region, except for UC Davis.

Meets Attended:
October 5 2008 Sacramento Sprint Pentathlon SCM
December 4 2008 Reno Winners Meet SCY
March 2 2009 Bears Don't Hibernate SCY
April 19 2009 Pacific Masters Championships
August 15 2009 MAAC Modesto Area Aquatics SCM
October 11, 2009 Sacramento Sprint Pentathlon SCM
March 28, 2010 Strawberry Canyon Aquatic Masters @ Cal Berkeley
July 10, 2010"Sierra Nevada Swimming Long Course Last Chance Qualifier " USA-S meet

October 9, 2010 “SPOOK-TACULAR” BB+/-" Roseville Aquatics Center (aka Summer Sanders) USA-S SCY
March 4, 2012 Strawberry Canyon Aquatic Masters U.C. Berkeley SCY USMS

* Sept. 2008

Everyday... praising the Lord Jesus <><

  1. 03-17-2010 Workout in the warm sun at Aquasol

    by , March 18th, 2010 at 01:40 AM (Swim like an Orca, but faster !)
    Aquasol 5:45PM - 6:50 PM

    Coach Janine is really sick, I hope she gets better soon.
    Coach Steve was out at a High school swim meet, so the Seniors that were left and the Level 2 kids were being coached by a volunteer parent Bob and Assistant Coach Abby.
    Steve left a workout that was for the Seniors, (like 20x100's on 1:15) so I just edited it out for time.


    Warm 200FR, 200IM drill
    Free and IM 100's (1500/1900)
    15x100 FR, every 5th IM on 1:45 (did mostly 1:15-1:17, IM on 1:30)
    Shooter Monofin (750/2650)
    30x25 monofin start on front flip to back on :30 (did :11-:15)
    Pull (600/3250)
    3x200 FR Pull on 3:00
    Cool 100
    3350 SCY

    The monofin takes getting use to, but I think I got the hang of it... when you really work it, the thighs and abs burn and the ankles get flexed big time. I signed up for 4 events at the Strawberry Canyon meet at UC Berkeley. The only event I really improved in is the 100IM, not ready for this meet (don't want to post bad times for posterity!) But its a way to go out with my wife, do the first 4 events (after the 500) and leave to enjoy a walk down the Berkeley pier then around the bay.
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  2. 03-12-2010 Recovery in the Rain

    by , March 13th, 2010 at 12:40 PM (Swim like an Orca, but faster !)
    Aquasol - Very Heavy Rain
    6pm-6:35pm


    Warm 500 - 200FR 200IM 100 Pull
    Drills (600/1100)
    24x25 Drills 6 ea. (Fly=Stanford(3 n/b, fly to wall),BK=One-arm,BR=hold a small ball under chin, FR=one arm, w/other arm at side) on:40
    Pull (800/1900)
    1x800Pull (4x200) Build

    100 Cool (2000)
    (Missed Sat morning practice cause my daughter had to be dropped off with a bus load of kids going to Oregon for the Shakespeare festival, then I have to stay home as a nurse is gonna drop by to do a medical exam for life insurance...)
    Felt weird tonight (Friday), like my whole body was numb. Had heart palps.. so I think the weird power bar I had for lunch had something to do with it...Me and Taurine don't get along.
    Left early cause my in-laws were celebrating my mother-in-law's birthday.
    Coach said that my fly looks good (finally), from now on if I get tired during a fly set, STOP...don't do ugly fly...
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  3. 03-11-2010 Aquasol workout

    by , March 12th, 2010 at 08:39 AM (Swim like an Orca, but faster !)
    Aquasol 6PM-7:30PM
    Warm 200Fr 100P 100K
    Free Set (1000/1400)
    10x100 FR on 1:30 (~1:15-1:22)
    Fly Kick Set (3000/4400)
    1000 Fly K w/fins & board
    2x500 Fly K w/fins & snorkel (one 500 w/small Finis board, one w/o)
    10x100 Fly K w/fins and board on 1:45
    Sprint (250/4650)
    10x25 Sprint (mix IM) on:40 no breath on FR,
    100cool
    (4750 SCY)


    A lot of dolphin kicking!
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  4. 03-09-2010 Tuesday Workout

    by , March 10th, 2010 at 01:29 AM (Swim like an Orca, but faster !)
    Aquasol - 6PM - 7PM


    Warm (400) 200FR, 200IM drill
    Pyramid Set (2000/2400)
    100FR, 200FR, 300FR, 400FR (on 1:30 multiples)
    Pull 400, 300, 200, 100 (last on 1:18)
    Kick (450/2850)
    4x75FR Kick no fins, w/board on 2:00
    2x75BK Kick no fins on 1:30
    IM Set (600/3450)
    6x100IM des. on 2:00 (1:35, 1:34, 1:33, 1:29, 1:25)
    Broken IM Sprints (600/4050)
    24 x 25 IM order on :30 by 100's rest :30.


    Cool 100 (4150 SCY)


    Tonight was just 2 masters (aged groupers) surrounded by
    little age groupers and some seniors (the Seniors that are on the High School team practiced earlier)
    I got a pair of TYR TI Racers goggles and they have a great unblocked peripheral view. It was nice to see the lane lines for a change without running into them all the time, I am able to keep my head back. I also demoed a FINIS shooter mono-fin & a trainer mono-fin a couple of days ago. I was inspired by the 2 free-divers featured on "The Cove" a few months ago( the documentary that exposes the sly Japanese and their terrible dolphin harvesting)...I liked the shooter, great for underwater work, and for getting air on the butterfly! I was told it greatly improves technique and I should feel and notice the difference.
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  5. 02-26-2010 Aquasol Rain workout

    by , February 27th, 2010 at 01:26 AM (Swim like an Orca, but faster !)
    Aquasol - Heavy Rain

    Coaches soaked...

    Warm - 50FR, 2x100, 100BK, 100BR
    6x100FR on 1:30
    5x50 SDK - BK n/fins on 1:15
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    4x25 Fly on :45
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    4x25 BK on :45
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    (Seniors and age groupers decided to leave early)
    Cool 100

    2050scy

    Tonight I wasn't "on it" however my neck pinched nerve (cervical rediculitus) didn't seem to bother me much. I am improving in my fly, back and breast, but seem to be losing my 100FR speed, my 50FR is getting better.
    I admire our coaches, how they stand in the rain and keep the swimmers on task, mostly the kids. Our coach is now divided between the smaller age groupers and us, but it isn't noticeable. We still get a lot of personal attention and little stoke reminders called between intervals.
    If I had the money and time I would have structure built to shelter the starting area from the rain. Also the restrooms need benches and towel hooks. It wouldn't hurt to have a non-slip surface painted in too, I slipped on my foot and rammed my toes into a partition tonight! Maybe I can get some people together to at least build some benches and towel hook rail's!
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  6. 02-18-2010 workout

    by , February 19th, 2010 at 01:31 AM (Swim like an Orca, but faster !)
    Aquasol
    6-7:30 PM

    warm 500 FR, 200IM drill


    3x200 FR breakout
    3 strokes in/flip/2 dolphins/3 strokes out no breath. on 3:30 (did 3 in and 1 out)
    10 x 100 K 1:30 ( first 5 FR with fins, 2nd 5 FR w/o fins, one was dolphin kick on 2:30.
    4 x 100 Drill ( Gaines/Dana whatever her last name is, FR switch drill) :30 rest
    20 x 25 sprint on :30 ( 10 Fly, 10 BK) Fly :15, BK :17
    6x25 FR sprint on :45 no breath, did 1st NB, 2-4 2br, 5 4br & 6th 2 breaths.
    200 cool
    3550 scy

    Took awhile to do the drill, figured out that I had to do a 3 count to make it work; kick on side head down, one stroke-switch sides, breath, head down stroke etc...I dont get the time to read through all the blogs like I used too. I sometimes zero in on a couple fav's since everyone seems to have a lot going on in their respective workout regiments.
    Anyways, I'm trying to focus on what I can do, and go faster doing it, while nursing the various injury's that occur along the way.
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  7. 02-17-2010 Workout

    by , February 18th, 2010 at 01:08 AM (Swim like an Orca, but faster !)
    Aquasol

    (Our coach was out and she left me a workout by a lane, I say me because I was the only aged grouper!)


    500 warm
    6x200 FR on 3:00. 3 swim/ 3 Pull (2:39, 2:44, 2:44. Pull =2:45's)
    1x500 K with fins choice (did fly w/board)
    5x50 ea. stroke 1:00 (25 drill/25swim)
    4x100 BR Pull 2:00 (3 fly kick/1 buoy)
    5x50 K FLy side (w/snorkel) did 2 1:15
    9x75 IM 1:15 (skipped)


    Cool 150
    4100 scy


    My cervical rediculitus (or the ridiculous neck pinching exiting nerve) is improving with a bit of medication and nightly icing before bed.
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  8. 02-04-10 Workout Aquasol

    by , February 5th, 2010 at 12:28 AM (Swim like an Orca, but faster !)
    300 Warm

    6x75 FR 3strokes n/b into then out of the turns

    6x50 BK kick w/ fins, 10 dolphins (orca's) off each wall :60

    10x25 Fly 4 kicks UW, first 2 strokes n/b on :40

    400 FR/BR 25FR, flip BR pulldown 25 BR, etc...

    500 Hypoxic Pull by 25's 3/5/7 ( did 3/5/7/3/5/3/5 etc...)

    100 cool
    2300 scy

    Tomorrow I start P/T for my cervical reticulitis, this has been a sore spot for several weeks now, made my month at Folsom miserable, but I just did the best I could despite the pain.
    I prefer the set by set coaching at Aquasol with the instant feedback and accountability when pressed with a repetitive interval to just reading off a board or notepaper in plastic. We are really fortunate to have our coach, I always feel like I'm training for something important. We are a small group and although we don't have the super Patterson's or Stevenson type swimmer's, (in other word's it would be cool to have some fast swimmer's in our team)... we still have fun.

    Updated February 5th, 2010 at 08:36 AM by EricOrca

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  9. 01-26-10 Workout LCM Folsom

    by , January 26th, 2010 at 10:41 PM (Swim like an Orca, but faster !)
    Love LCM days, they ( the Seniors) start early and leave 3 lanes open for early-bird Masters.

    Since the Warm-up isn't posted when I jump in, I just start my own warm-up..

    Warm (1100) 300FR, 200K (FR/BK) 300 (50FR/50 stroke (BK,BR)) 300 FR Snorkel.
    Main
    2x
    250 FR
    5x50 Stroke (Sprint 50/EZ 50) (did Fly, BK,BR,BK,BR)
    200 FR
    4x50 (did 25 Sprint/25 EZ) (did fly, BK, BR, BK)

    50 cool

    First time I was able to coordinate with 2 guys in my lane (since I came back to Folsom), that's always better than solo. Just kinda glanced at times, was more concerned with the time I had to leave the pool, than my interval. Since I dont have any meets planned thus far, Im just trying to get the "feeling" back.
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  10. 01-21-10 Folsom

    by , January 22nd, 2010 at 12:54 AM (Swim like an Orca, but faster !)
    Sometimes I wish I could stay for the entire workout, these partial workout's are driving me bananas. But I have to squeeze the pool time in somewhere and I'm thankful I have options and they are convenient. The BK flags were gone, perhaps ripped off by the 40-60 mph winds yesterday. Starting to get to know folks, guess they had to see me show up on a regular basis!

    Folsom Marlins Coach Darin on deck

    LCM
    Warm - (700)400FR, 100 snorkel 100 BK, 100BR.
    Main - Broken 1500
    500, 400, 300, 200, 100. des
    100 cool and hit the showers.

    Haven't had much to brag about lately, just your average medium speed on the slow side swimmer, commuter, state worker in IT trying to stay fit and healthy.
    Someday, I just might swim at a higher velocity.
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  11. 01-18-2010 & 01-19-2010 Workout's

    by , January 20th, 2010 at 01:59 AM (Swim like an Orca, but faster !)
    1-18-10
    Aquasol - Coach Steve's workout - Seniors
    Coach Janine

    05:30 - 07:00 PM

    Warm 300
    12x100 odds IM / evens FR (1-4 1:55, 5-8 1:50, 8-12 1:45)
    6x150 K no FR on 3:15 ( BR, Fly, then Fins for Fly, Back-fly, FR, Fly)
    12 x 75 Pull on 1:10
    4 x 75 K

    100 cool
    (3700 SCY)
    It was great to be back in the home pool, albeit it was colder than Folsom, the water quality was excellent as usual. I was the only Aged grouper, there was a high school kid who was there for conditioning (not as fast as the rest of the seniors) I just had to comment on a couple of teen girls who were carrying on a conversation in the 12x75 FR set, it was hilarious. They were much faster, (It looked like they were being pulled by a rope) so by the time I popped my head up for the 10-12 sec rest (everyone was on 1:10) they were carrying on and without missing a beat they were back on the interval, only to continue the conversation at the next interval!

    1-19-10

    This morning at Folsom, the Seniors start 30 minutes earlier than the Masters doing LCM. I got there 15 minutes after they started and did my own warmup. The wind was cold and strong (about 35-40 mph) with a few showers blowing through, yes this is an outdoor pool...nearly saw white caps on the surface!
    Warm (1200)

    2x200 FR, 200 IM drill, 200 FR w/snorkel, 200 K -fins-FR/Fly, 200 Pull.
    Set 1
    3x
    300 Moderate
    200 Strong
    100 FR ( did one time through )
    100 cool and out


    Had a train to catch, I would have stayed around, but my new job is picky about me coming in a few minutes early, so I have to catch the train that departs 30 minutes earlier.
    Whin's...
    Somehow last month I pinched a nerve that runs from between the shoulder blades through the left shoulder blade and a little into the back of my upper left arm. I really feel it when I put my head down, it bothers me when I swim, but I seem to be able to swim with just some discomfort. It can get aggravated sometimes when I fly.
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  12. 01-13-10 Folsom Marlins workout

    by , January 14th, 2010 at 02:06 AM (Swim like an Orca, but faster !)
    So far there hasn't been much of the multiple broken-set type workouts except for the Warm Ups, which are always 1200 yards, since I dont stay for the last half hour or more, since I have a train to catch, I cannot really give a good review on the Folsom Marlin Masters.
    One thing is for certain, looks like I will have to do all the "reaching out" and introducing myself and seeing if I can share a lane and interval with someone. (Not a friendly bunch, but there are some fast ones in there) Right now everyone is all spread out in the Olympic sized LMC pool turned SCY, (16 lanes or more)
    They had a LCM workout that got switched midstream to SCY, right in the the middle of a 5x400m set, which was the Main set on Tuesday and I suspect they will do that Thursday morning as well. (But not a 5x400, I'm sure they will do some IM's)

    This morning was;
    Warm (1200)
    600 (75 FR / 75 Stroke)
    12x50 K 50 Fast / 50 Smooth ( Did :45 with fins/board)
    Main
    2x the following
    100 IM
    100 FR
    200 IM
    200 FR
    300 IM
    300 FR ( Did 100FR with snorkel as a cool down)

    Out to the showers.

    Ive reached a low in my fitness, my left shoulder area feels like a nerve is pinched, my back gets really sore towards the end of the workouts and I have not been able to get back up to speed. Ive been swimming 5 days a week...anyways enough whinning!
    I should be able to rejoin Aquasol in February, however nothing is certain being a new employee...
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  13. 01/07/10 workout - Folsom Marlins

    by , January 8th, 2010 at 01:11 AM (Swim like an Orca, but faster !)
    Folsom Aquatics 05:30-06:30
    Coach Darin Mai on deck (bundled up)

    Long before the sun came up it was about 38 and foggy this morning, giving a surreal look to the place. Water was about 80 and really clear.

    Warm (1200)
    3x200 (Did 200 FR, 100BR/100BK, 200IM drill)
    6x50 FR/Stroke (did Fly, Bk, Br)
    12x25 FR on :30 (the 'Marlins' were doing them on :25)
    Main (1050/2250)
    300 (4:00)
    3x100 BK on 2:00 (at least that was my interval, I'm a slow poke Orca around these fast Tuna-like fish. avg 1:45)
    6x50 BR on 1:00 (:45-:50)
    12x25 FR/Fly on return, (did only 4 since time was running out)
    50 cool.
    (no idea what the rest of the w/o was.)

    Ive always wanted to train here, the swimmers are much faster, although for the most part,they kinda ignore me. Which is ok, I don't have time to talk much. I can just jump in and start swimming.
    Im pressed to do my warm-ups faster and get cranking on the sets to get more out of these workouts, I didn't swim much at all over the Christmas holiday as it didn't help to be starting a new job that requires some commuting. However the job is great and the team I got put together with are fantastic.
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  14. 01-11-10 Folsom

    by , January 7th, 2010 at 12:44 AM (Swim like an Orca, but faster !)
    Folsom 05:30-06:20
    Warm
    2x
    2x200 (1.FR, 2. 50FR/50 Stroke)
    2x100K (1.FR, 2. IM K)
    Main
    3x
    3x150 on 2:15 des.
    1x150 ez
    (only did 9)
    50 cool then out to catch a train.



    A belated Happy New Year to all.
    Today I was able to squeeze in about an hour workout with about 20 minutes to shower, then catch the light rail train to the downtown. It goes fast and the water was perfect.
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  15. 12-18-2009 Workout in the fog

    by , December 19th, 2009 at 07:02 PM (Swim like an Orca, but faster !)
    AQUA - UMHS (Saturday Dec. 19, 2009)
    Solo

    Warm (1100)
    400 free, 200 kick, 100 drill, 200 IM kick, 200 IM swim

    Pull (2200/3300)
    4 x 400, breathe every 3
    4 x 100 on 1:20 descend (1:15, 1:19, 1:22)
    4 x 50s on :45

    Swim (1500/4800)
    3 x 150s on 2:15
    3 x 50s back on 1:00
    3 x 100s on 1:30
    3 x 50 back on 1:00
    3 x 50 choice,(did fly, br, bk) on 1:00
    3 x 100 on 1:45

    Sprint (350/5150)
    14 x 25s FR on :30
    200 warmdown

    5350

    If this workout looks familiar; its a Pattersonian (thanks Tom for the nicely formatted "Masters workout") workout I copied and did this morning. After doing this kind of yardage I can better appreciate such athletes. It wasn't easy and I had to cut the sprints short cause my calf cramped up. However this was the first time I exceeded 5000 yards in one continuous workout.
    The Union Mine pool was very warm this morning, it was great!!! I can tolerate cold, but its nice when the water temp is around 81-82 with the air temp at 36 degrees. The drive in was foggy as was the pool itself.
    I start my new job with the state this Monday morning, its great to work days again!
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  16. 121-14-09 Union Mine Pool reopens after storm

    by , December 15th, 2009 at 01:19 AM (Swim like an Orca, but faster !)
    AQUA - UMHS 05:10-06:30 PM

    Warm 800 (200FR, 200P, 200K, 200IM Drill)
    200's
    5x200 evens IM, odds FR on 3:30 (FR 2:30-2:40, IM 2:50)
    Kick (500/2300)
    10x50 K with small weight ball 1-5 alt fly & BR kick, 6-10 BK kick on 1:15
    IM 75's (675/2975)
    9x75on 1:15
    1. 50FLY/25BK
    2. 50BK/25BR
    3. 50BR/25FR

    Cool 200 (200/3175)

    Pool was closed last week due to snow, which resulted in a power outage. The "new pool heater system" took several days to get the pool heated to 78 degrees. The snow broke a lot of branches and fell trees on power lines. Last Monday the temp dropped to 19 degrees.

    In the employment world; I accepted a position in downtown Sacramento. Starts 2 days after Im surplused from AT&T.
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  17. 12/03/2009 workout

    by , December 4th, 2009 at 04:04 AM (Swim like an Orca, but faster !)
    AQUA (AQUM) @ UMHS 05:30-06:30
    Warm 850 - ( 100FR. w.towball> 2x100FR, 50BK, 50BR, 200IM drill, 150P, 100K)
    6x75 FR on 2:00 First 3 w/towball, last 3 swim (:49-:54) (450/1300)
    9x50 IM Transistions on 1:30 (50Fly/50BK, 50BK/50BR, 50BR/50FR x3) (450/1750)
    8x50 K on 1:30 First 4 FR on side with Finis Alignment board(1:10), Second 4 Fly kick with regular board (:50) (400/2150)
    Cool 50
    2200 SCY

    Stroke development--- Ive been working hard on my SDK's and tonight's fly/back transitions were much better with 5-7 SDK's getting me about 5 yards out from the flags. My BR pulldowns are consistently getting me out about 7-8 yards every turn. Freestyle, Im working on 3 SDK's off every turn, and the addition of a little outsweep scull on the catch has been a blessing on my shoulders, which do not bother me as much anymore
    More toys on-deck----
    A few month's ago I was inspired by a flowswimming w/o video to make a tow-ball. With a foursquare ball, nylon mesh net bag from WalMart and surgical rubber tubing tied to a belt made from a small cargo tie-down strap (cut about 4 feet on the buckle end) I deflated the ball and using a hand-squeeze type ball-pump, I filled the ball up with water and left about 30% air. Tonight I finally used it; its an awesome resistance device. Like a parachute, except the rubber tubing is a shock absorber and the apparent weight of the ball increases as you go faster; since increasing speed causes the ball to dive underwater.

    This week has been a taper by accident, without really tapering, like I really know what that means. The sets have been decreasing in volume and today was the first day in a long time where I didn't do a sprint set. Coach seemed upset that I wasn't doing a bona-fide Breaststroke event this Saturday in Reno, since it has greatly improved. I promised a 200 BR in San Francisco in February.
    Reno is the first SCY event for the Pacific in the Northern Cal, Nevada region. I'm doing the 50's Fly, Back and Free and 100's Free and IM.
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  18. 11^24^2009 Monday workout

    by , November 24th, 2009 at 05:38 AM (Swim like an Orca, but faster !)
    AQUA Union Mine HS - Coach Janine
    1730-1900

    Deck temp 46° Water 80°

    Warm 700 (2x100FR, 200P, 100K FR, 100K BK, 100FR)
    200's (1200/1900)
    2x
    200 F, 200 P, 200 K all on 3:00....
    (#1..2:35, 2:38, 2:40-fins, #2 just made it with equipment change)
    Kick (100/2000)
    4x25 UW Fly Kick, no fins....
    (#1. 12 kicks, made it to the flags # 2-4. 12 kicks about a few yards shy of the flags) Next time Ill have to remember to time it.
    Sprint (500/2500)
    20x25 all push start 10FR/10Choice....
    Did Fly, BR, Fly, BR, Fly, BR, Bk, BR, Fly,Bk (avg~FR :14, Fly :18, BR :18, Bk :17)
    Breaststroke (400/2900)
    2x200 BR 1st 2 UW pulls per length, 2nd swim

    Cool 100 (100/3000)


    I was at the Swimstitute on Sunday, mainly working IM's and fly, they have a new dehumidifier system up and running, so it's not muggy as one would expect from an indoor pool on a cold day.
    I got sick of my shoulders hurting, so I'm back to pretending I'm paddling a surfboard with rotation, seems to have helped my time.
    Ive been struggling with 200's; coming in on 2:45, tonight was a "survivor" effort (moderate effort) and made a :10 sec improvement and I never got a pull in well under 3:00 before...The good news is my shoulders stopped hurting. I'm continuing with no weights, little to no dryland and focusing on stroke and performance, so far so good.
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  19. 11*17*09 Tuesday

    by , November 18th, 2009 at 02:45 AM (Swim like an Orca, but faster !)
    AQUM (AQUA) UMHS

    Pre-Warm - (on deck)
    Hold the plank for 1:00
    Easy arm swings and caterpillars.
    Warm- 600 (2x100FR, 100BK, 100BR, 200IM drill)
    Kick
    10x50 K on :45 w/fins
    Main
    5x100 BK 50drill-onearm/50 swim on 2:00
    5x100 BR 50drill-2kick/50swim on 2:15
    10x50 Fly 25 drill-Stanford/25 swim on 1:15
    Sprint
    20x25 FR on :45 (:15-:18) breath every 4th
    More Kick
    4x25 UW SDK BK :45 w/fins
    4x25 UW SDK fly :45 w/fins

    cool 200

    3500 SCY

    Shoulders are getting better, now I can dig in a little harder. For now, I'm abstaining from weights and heavy dryland, focusing more on just swimming.
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  20. 11-15-09 little SCM

    by , November 16th, 2009 at 03:28 AM (Swim like an Orca, but faster !)
    Swimstitute - SCM

    Warm 800 (2x200 on 3:20, 4x100 on 2:00)
    Speed set by 50's
    12x50 1,2 build 3 FAST on 1:05 FR/BK/BR
    Kick
    10x50 on :50 w/fins and board
    Pull
    1x200 w/Blue TYR and buoy, 3rd/breath
    50 cool down

    Shoulders starting to feel better, but still cant get them to support a full load.
    Last week my wife took the whole week off, so I made her my priority over my workouts, I only made one Masters on 11-10, wife treated me to Old Town Sacramento on Vets day and we shared a lane on 11-12 at the Swimstitute. My wife took some lessons from my coach last summer and she has been practicing twice week.
    I'm quite glad that I had a bit of a respite, certain that it will do me good in the long run.
    Reno is now in 3 weeks. No taper for that, I'll just have to hope I can build enough momentum going into it.
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