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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. In and Out

    by , August 20th, 2009 at 02:39 AM (Swim like an Orca, but faster !)
    WSAC - Coach Janine
    6:00-6:30 PM PST
    Only had 30 minutes, due to a temporary Masters time change that abutted work start time.

    Warm 350 - (200FR.100K.50 BR)

    10x50 FR on :50 (avg. :33)
    7x50 K (At 65 yards, let go of kick board, do 4 vertical SDK off the bottom, then resume kick to wall)

    100 cool down

    1300 SCY

    I think this is the shortest workout Ive done except for taper's.
    Yesterdays distance set, roofing the shed and having to drive in to work at 10:30pm last night left me a little washed out today. So I'm kinda happy I had to leave early.
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  2. Tuesday morning at the Y/UMHS

    by , August 18th, 2009 at 12:20 PM (Swim like an Orca, but faster !)
    WSAC / Union Mine High School 6 am
    Solo / BYO workout


    Wanted a distance workout this morning and used today's workout from Patrick, edited, naturally...

    Warm- 600 FR every 3rd length BR, 400FR every 4th 3-breath

    500 FR every 4th gallop drill, 400 IM (75 drill/25 swim) rest :30
    500 FR every 4th fist drill, 400 IM (50 drill/50 swim) rest :30
    400 FR Pull 6:00
    4x50 K on 1:10 w/ board no fins

    100 cool down

    3500 SCY
    Serious instant cramps in the calf's when transitioning to full stroke fly, became more of a fly pull while fighting the cramp's. I even had a banana with my power shake before the swim, so I decided to workout my lower's after the swim

    Lords Gym
    Assisted Pull-up / dips 2x8 ea.
    Hang 30's x2
    Leg Curls 3x10 (80,90,100)
    Leg extensions 3x10 (80,100)
    Hip Adduction/Abduction 3x10 (80,90,100)
    Calf 3x10 (280, 300)
    Lat Pull 3x10 (90,100,110)
    30 min.
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  3. Monday back at the Masters

    by , August 18th, 2009 at 12:15 AM (Swim like an Orca, but faster !)
    Warm - 600 mixed Mostly FR with some back and 2-2-2 fly drills

    5 x 200 ( 1,3 & 5 FR. 2 & 4 IM ) 3:00 & 3:30
    Did 1.FR fins, 3 & 5 with snorkel. IM's were straight
    6x50 FR K with fins on 1:00
    6x50 BR on 1:00
    6x50 BK on 1:00

    200 cool down

    2700 SCY

    Just a normal workout, It was cool to discuss my time drops with my coach. I'm tempted to compare myself with the faster folks and think how I pale in comparison. Now that I set new benchmarks I need to just keep working at it, as Ande says "swim faster faster"
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  4. Modesto, Calif without a finger cot

    by , August 15th, 2009 at 09:48 PM (Swim like an Orca, but faster !)
    Modesto Area Aquatics Club SCM
    Event Seed Result
    100 IM 1:33 1:24 1st
    50 FR :32.47 :30.78 3rd
    50 BK :41:59 :40.48 2nd
    50 Fly 39.12 35.28 2nd
    100 FR 1:10 1:08 2nd

    My seed times were from the last SCM meet back in October 2008. Got ribbons and a cool goodie bag!
    I came in second in the 50 FR in my final/heat, he got me by half a body length, a second or two faster. Arms need to get stronger!
    I felt awkward on the back.
    Fly felt great, 2 beat kicks were right on... I just didn't have enough steak to propel me faster.
    Was worn out for the 100 FR, It felt like I was out there for a long time.
    I couldn't find a "Finger Cot" like the one Jim use's, so I used waterproof dressing tape for my finger, its amazing how one little injured finger can cause a distraction underwater.

    Well my non-taper/pathetic workouts the week before the meet was 2 workouts Monday and Tuesday, I stayed out of the pool, after injuring my finger, on Weds and Thurs. I tried to return on Friday, however some strange group of lap swimmers lead by a even stranger coach (maybe they rented the pool from another high school?) had filled all the lanes. arrg!

    Updated August 16th, 2009 at 03:54 AM by EricOrca (Catagorical correction)

    Categories
    Masters Swim Meets / Events
  5. a little taper for this Saturday

    by , August 14th, 2009 at 02:23 AM (Swim like an Orca, but faster !)
    I started both a week long taper and started building a shed for our animals this week.
    In a nutshell it was quite a workout, and my legs kept cramping up Monday and Tuesday during workouts. On Wednesday I got a deep cut on a finger, which kept me out of the water Wednesday and Thursday.
    Hopefully I can get a little workout later today to get loosened up for tomorrows meet.
    Its the first SCM meet for the Pacific LMSC.

    Just read this on the Pacific website;
    MAAC SCM MEET
    ALMOST FULL


    "The Modesto Area Aquatic Club's Short Course Meters meet is almost full. They are limited to 120 swimmers and so far 105 have registered. Registration will be open until 11:59 Thursday evening."


    Im signed up for
    100 IM
    50 FR
    50 BK
    50 Fly
    100 FR

    Updated August 16th, 2009 at 03:55 AM by EricOrca

    Categories
    Masters Swim Meets / Events , Planning
  6. Wednesday Afternoon

    by , August 6th, 2009 at 03:13 AM (Swim like an Orca, but faster !)
    WSAC - Aquasol Masters
    Coach Janine


    Warm- 600 (200 FR/100 IM Drill, 100 FR, 200 K)
    10x25 K on :45 FR, board, head down ( I did 5-6 SDK's off each wall)
    4x200 on 3:00 1&2 Pull. 3.Snorkel. 4.Swim (2:41)
    4 x100 BK 50 One-Arm drill/50 Swim 1:45 (Did on 2:00)
    Taught to BK kick 6 kick center, 6 left, 6 right.
    2x50 BK Kick drill 6 C/R/L

    100 Cool down

    2250 SCY


    As I continue to learn new things, Ive always wondered why my back stroke is so laborious. I wasn't kicking very well. So coach taught me a kicking drill that I will have to practice on, as well as the infamous backstroke kicking drill (both arms held overhead) Rotation has been an issue, as is grabbing the water early and maintaining a strong pull throughout.
    I could still feel yesterdays fly workout in my left shoulder.

    Updated August 16th, 2009 at 03:56 AM by EricOrca

    Categories
    Swim Workouts
  7. Tuesday afternoon

    by , August 4th, 2009 at 07:47 PM (Swim like an Orca, but faster !)
    WSAC- YMCA open to all session (all =mammals and cnidaria's)
    1:10-2:25pm

    Warm 900 ( 3x200FR / 100IM Drills )

    12x25 Fly :45 (no clock, just guesstamate)
    4x150 FR 2:15 (last one w/snorkel)
    8x25 Fly :45 w/Fins :45
    3x100 BK/BR/FR 1:30 pace
    4x25 BK (focus on long UW SDK's of at least 8) :45
    2x150 FR 2:15
    3x100 fly kick on back, w/ fins. Fast
    cut it a little short as Scyphozoans begin to congregate. Not that I dont like Scyphozoans, but they tend to swarm and drift into your lane.
    100 cool down

    3100 SCY

    This is an older w/o I had in my folder, I think it was one of Pats, I modified and didn't do the second set which had a lot more fly work and kicks.
    I actually enjoyed doing these short fly intervals, not only am I practicing the stroke, but the breathing timing as well.

    Went to the gym to focus only on the weakest part of my stroke, the catch and initial pull (of coarse I could use lots more strength everywhere else too.)
    Lords Gym- 30 min.
    2x8 Pull ups and Dips (on the pull-up assist machine)
    Straight arm pull down seated 3x10 25lb ea. arm
    Backstroke pull down seated 3x10 15/17.5lb ea arm
    Fly pull down standing 3x10 25/27lb ea arm
    Curls 3x8 30/35lb - Tricep pull down 3x8 50lb
    Row 3x8 90lb - Hang 30's x3

    Updated August 16th, 2009 at 03:57 AM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Monday workout

    by , August 4th, 2009 at 12:36 AM (Swim like an Orca, but faster !)
    WSAQ-Aquasol Masters
    Coach Janine
    --------------------------------------------------
    I don't usually blog pre-warm-ups, I do:
    1 minute plank
    10 push-ups
    3x10 Shoulder warm-ups routines
    10-15 Squats

    Warm 700 (200FR/100 IM Drill x 2, 100 FR 2nd 200 w/ snorkel)
    4x200 FR on 3:30 ( Did 2:30/2:40/2:45/2:40 last w/snorkel)
    5x50 K fast w/ fins 1:00
    6x75 IM on 1:30 no free
    5x25 Sprints off the block (2xFR, 1BF, 1BK, 1BR)
    200 cool

    2525scy

    Still not to confident to kick up the speed on the 200 FR, keep thinking about breath.I received an email (along with thousands of others) with a tip to work on exhaling, instead of inhaling. It has been working wonders, especially on fly, when I get to the point where I think I cant breath anymore (especially during a set), then I start to force the exhale on my catch and pull, then I get back into a rhythm. I also have been concentrating during snorkel time to force exhale and just relax during inhale.

    Updated August 16th, 2009 at 03:58 AM by EricOrca

    Categories
    Swim Workouts
  9. July 31 workout

    by , July 31st, 2009 at 11:33 PM (Swim like an Orca, but faster !)
    Western Slope Aquatics, El Dorado, CA
    Aquasol Masters - Coach Janine

    I was early, so I got about 20 minutes of warm up and goofing off...

    Warm 1200 - 200FR, 100IM Drill x 4
    100FR Drill 8/3/8 (8 kicks one side, 3 strokes, 8 kicks other side)
    100 BR K
    Main Set
    6x100 IM (1.IM, 2.Relay Order (BK/BR/BF/FR), 3. Reverse) on 2:00 (1:40)
    10x50 K IM 2 ea. IM order on 1:15 Did :45/:50 Fly, 1:05/1:05 BK, 1:10+ BR, :55 on FR
    2x200 FR on 3:00 Did 2:50 & 2:44
    100 Cool Down

    This was a full week (5 continuous days swimming) without interruption in 2 weeks, I still have to get back in the gym as I only got 2-3 sessions this month. Im trying to get ready for a SCM meet in Modesto in mid August to kick off the SCM season.
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  10. A little Wednesday workout

    by , July 30th, 2009 at 01:46 AM (Swim like an Orca, but faster !)
    Aquasol Masters
    Coach Janine


    Warm up - 350 mostly FR.


    Pace

    10x50 FR on 1:00 (held :34, some :32/:33)
    Kick
    Kick Wars 5x ( Two swimmers kick toward each other with boards held like shields, then collide and try to move your opponent backwards, stopping after 1 minute from beginning)
    Pyramid
    50 FR
    100 FR
    200 FR
    200 BK
    100 BK
    50 BK (did really slow on these, had to move over so Dwight and Dr. Bob could pass)
    Drill
    3x50 FR sculling with head up.


    100 W/D


    2125 SCY



    There has been a lot of newcomers (yea!) but it slows the coach down from keeping us busy. I'm fortunate that Dwayne and Dr. Bob have been getting faster, its starting to get me out of my slump.

    Updated August 31st, 2009 at 11:23 AM by EricOrca

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  11. Tuesday Masters

    by , July 29th, 2009 at 02:17 AM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Aquasol Masters
    Couch Janine

    Warm (got in 1/2 hour early) 800
    (200 FR, 100k, 100BK, 100 BR, 100FR w/snorkel, 200FR)
    Main
    4x200 3:00 (2:50)
    Kick
    10x25 K FR/BR :45
    Drill
    5x50 BK Drill Vertical (Titanic) keep one arm up..
    100 BK
    Pace
    10x50 FR 1:00 (was holding :34/:35)

    250 IM 25Fly/50Bk/75BR/100FR
    ( this was suppose to be flipped with 100Fly/75BK/50BR/25FR 4x)

    200 W/D

    3150 SCY

    It will be 10 more months until I have my first year with continuous training in a Masters/Team setting, but I'm approaching a year in self-training; albeit pathetic self training. I started with the YMCA lap swimmers in August 2008, without much of a clue about what I was doing. There were some setbacks in my training, but I couldn't really define any goals until October 2008 when I received schooling in humility at the Sacramento Pentathlon, just 5 events; 50's in all strokes and a 100 IM SCM. I was pretty much dead last in all events. Now as I approach October, I'm beginning to wonder if I did enough. The first year has been very laborious and taxing. Time really does fly, missing a workout or two (or a week) seems to have far reaching consequences, you can never make it up... If there has been any benefit, it has been in my health and physical appearance. When I go in for checkups, I enjoy hearing that I have perfect health. Perhaps within my personal pursuit of excellence, I have found a healthy lifestyle.
    I have also found new friends and enjoy reading about others who, in various levels of excellence, share there daily workout's and life experiences in swimming via the USMS blogs.
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  12. Back in the California sun and pollution

    by , July 28th, 2009 at 12:46 AM (Swim like an Orca, but faster !)
    Western Slope Aquatic's - YMCA Open session
    Solo - BYO

    I borrowed one of Chris's (Marks) workouts

    Warmup (600) 200FR, 100 BK, 100BR, 200 K

    4 x 250 on 4:00,
    1: 200 strong + 50 easy(FR)
    2: 150 strong, :10 rest, 50 fast + 50 easy(FR)
    3: 100 strong, :20 rest, 100 faster + 50 easy (BK)
    4: 4 x 50, :10 rest, descend by 50s + 50 easy(BK)

    100 easy

    7 x 100 kick on 2:30, Did all with fins to speed things up,
    did mostly dolphin on back, Fly kick and Fly kick on side w/ snorkel

    400 cruise free pull (paddles & buoy)
    100 easy

    I skipped the Sprint 25's due to increasing small people invading my lane.


    200 Cool Down

    3100 SCY

    Good to be back at the home pool, somewhat...While I was in Oregon didn't miss the 100 degree heat, nor the polluted air in El Dorado. Couldn't make it to the Masters workout tonight, so I dropped in during a open session...Its nice when it first opens, however later on the wee-people start filling the pool...Most of the kids that come are non-swimmers, they are more like floaters, jelly-fish, they drift into your lane and you run into them, especially during backstroke!
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  13. On vacation In Oregon

    by , July 23rd, 2009 at 10:23 AM (Swim like an Orca, but faster !)
    Newport Swimming Pool. Newport, OR
    Solo -SCY

    Warm 200 FR, 50 BK 50 BR, 100 DK

    3x100 FR 1:30
    3x100 BK 1:45
    3x100 BR 2:00

    3x50 K
    200 Pull

    100 Cool

    1750

    After being sea-sick yesterday (deep sea fishing, yes it happens to swimmers too.) and not being in the pool for a week, just a little something to get things moving. Newport is an awesome little town on the Oregon Coast, I was surprised that they had a pool. 5 lane 25 SCY. With 3 lap swim times during the day at $3.25 a session, it is also convenient.
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  14. Recovery Thursday

    by , July 16th, 2009 at 09:41 PM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Solo / BYO w/o
    Open Swim 1:00-2:00 PM

    Recovery Swim
    Warm 100
    1400 - Various hypoxic, kicking drills,
    Free & Backstroke drills, snorkel work.
    Cool Down 100

    1600 SCY

    Gym - Did everything that didnt involve putting a load on my spine. All lower and pull down type work. 45 minutes


    Threw my back out on Tuesday's Gym session, got carried away on the Squat machine. Its designed for people with back injury's. Instead of doing 100/120/130 I did 260/280/300. Really dont know what I was thinking...
    Passed up Wednesdays Masters.
    I have a cyst on my disk at L4-L5 spinal lumbar region, abuting a exting nerve. It normally doesn't bother me too much...Swimming has been a blessing with pain management and core muscle strenthening which stabilizes the lower back region which equals less pain and more mobility.
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  15. Swim & Gym in the California Sun

    by , July 14th, 2009 at 08:23 PM (Swim like an Orca, but faster !)
    Western Slope Aquatic Center - Open pool
    Abby- Lifeguard
    Solo

    Not that the Sun is any different here, its just mixed with more pollution (think inversion layer) with a hint of sea breeze.

    Grabbed a Jacki Hirsty Workout after looking through everyone's workout, trying to pick one.
    only chopped 600 yards due to increasing little people.

    WARM UP 300 CHOICE

    SET 1
    4 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    3 X 100 DRILL/SWIM @ 1 : 30 (~ 10 sec rest)
    2 X 125 BUILD OR PULL @ 1 : 45 (~ 15 sec rest)

    SET 2
    100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest) FR 1:15
    100 MODERATE @ 1 : 25 (~ 10 sec rest) FR 1:20
    100 HARD @ 1 : 20 (~ 5 sec rest) FR 1:15

    2 x 100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest) BK 1:40
    2 x 100 MODERATE @ 1 : 25 (~ 10 sec rest) BK 1:40
    2 x 100 HARD @ 1 : 20 (~ 5 sec rest) BK 1:30-1:35

    3 x 100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest)FR 1:20
    3 x 100 MODERATE @ 1 : 25 (~ 10 sec rest)1:15

    SET 3
    3 X THIS SET: (Did 3 x)
    50 KICK @ 1 : 05 (~ 15 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    50 KICK @ 0 : 55 (~ 5 sec rest)
    Cool Down 100

    Actual 3200 SCY

    Lords Gym 45 minutes
    Since Ive been out of the gym for about 2 weeks, I just picked up where I left off, I may pay for it tomorrow.
    My weight since I started in the gym has dropped from 206 to 194 lbs. (I'm 6'4") I can feel and see the difference ...
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  16. Not so cold Monday

    by , July 14th, 2009 at 02:29 AM (Swim like an Orca, but faster !)
    Aquasol Masters - Western Slope Aquatics
    Coach Janine 5:30-6:30

    Warm (200FR, 50 BK, 50 BR, 100 K) 400
    Kick Set
    20x25 FR on :40 (:27-:29) Did 22

    4x200 FR :30rest
    4x100 IM split by 50's :20 rest
    (Did Fly/BK, Fly/BK. BK/BR, BK/BR. Fly/BK, Fly/BK
    BR/FR, BR/FR)

    250 Cool Down

    2350 SCY

    I always feel like I'm doing a partial workout with the Aquasol masters, some of the sets can be challenging, but I always feel I can do a lot more.
    Left shoulder aching in the 200's. But it didn't hurt in the fly or backstroke as much.
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  17. Fridays little workout

    by , July 10th, 2009 at 11:04 PM (Swim like an Orca, but faster !)
    Aquasol Masters - 5:30-6:30 PM
    Coach Janine (with cameo appearance's by Coach Steve)


    Warm (Jumped in early, 200 FR, 100 FR w/snorkel, 100 K, 200FR)

    IM Set
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline Fly / BK) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline BK / BR) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:30)
    50 IM Kick (Streamline BK / FR) 1:15
    100 IM on 2:00 (1:30) no fins
    50 IM Kick (Streamline BR / FR) (1:00)

    Pull Set
    1000 Pull (Paddles and Buoy)

    50's
    10 x 50 FR on 1:55
    10 x 50 FR on 1:50
    5x50 FR on 1:45 (we skipped, outta time)

    Cool Down 150


    3350 SCY

    Left shoulder still sore, kinda feels like a pulled tendon, but not so bad that I can't swim, I just breakout the Aussie fins for fly.
    When I first started the IM set I noticed the guy next to me was kinda pulling ahead then just smoked on the BR...Thought is was Mike on RedBull, but a new to me swimmer, named Chris.
    Its a lot more fun when you have someone in the next lane who can go stroke for stroke and occasionally, blow you away.
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  18. Just me, no clock and a lane to myself

    by , July 9th, 2009 at 09:54 PM (Swim like an Orca, but faster !)
    Western Slope Aquatics - 1:30-2:30 PM
    Solo


    Half a Jacki Hirsty Workout, left shoulder pain is my excuse.


    Warm 300

    Set 1
    2x
    200 Drill/Swim(3:10 :20 rest) FR / BK
    100 K/Swim (1:45 rest:10) BR / BK
    50 Choice (:50 rest :10) BK / BR

    Set 2
    4x150 Pull (:10) Snorkel, paddles, buoy
    4x50 SW IM order (:15) Fly/BK/BR/FR - left shoulder has been in pain
    4x100 IM Kick (:15) Fins for Fly/BK/FR, then snorkel for BR
    4x50 SW IM order (:15) Fly/BK/BR/FR - Fins for Fly (:10)

    Skipped 3 & 4

    Cool Down 100

    I stopped by Lords Gym and didn't have my saucony's, just my flip flops so I only did some lower routines & crunches/back extensions on the ball. (Stability, Swiss, Yoga, whatever...)

    My wife works for the State of California, as many of you know is Governed by an actor and legislated by morons. Already we've endured three furlough days and today the 'actor' announced a fourth furlough day for state workers, which is a 20% pay cut. This canceled our vacation plans and will cut into my swimming expenditures. Looks like the gym will have to be canceled next month, however I can still manage to keep Masters and drop-ins, but it will be out of my budget. My wife has been kind enough to fund my monthly dues. Like most spouses of swim-aholics, she doesn't care what I do.
    I can never share my swimming adventures, she just can't relate to the madness, a good kind of madness .
    My job has remained intact, thank God.
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  19. Weds Back drills

    by , July 9th, 2009 at 03:12 AM (Swim like an Orca, but faster !)
    Western Slope Aquatic Center - Aquasol Masters
    Coach Janine 5:30-6:30pm


    Warm 700 (500 swim, 200 K)


    We did various Backstroke drills, so today
    was an in-water clinic given by our coach.

    2x25 BK backwards scull
    2x50 BK one-arm
    2x50 BK 4 count
    2x25 BK K Hands straight up
    2x50 BK Tracer
    2x25 BK Catchup


    2x100 BK Kick streamlined
    4x100 BK on 2:00 (1:32, 1:35) Used to be 1:45
    10x50 FR on 1:00 (did on :50)


    Cool Down 100

    2350 SCY.

    Big drop in interval times for BK; Coach Janine attributes it to keeping my head back the entire time. I still slow down on the turns and only do SDK's at the start with at least 8-10 kicks before breakout. Not brave enough (or breath enough) yet to do kick off the walls during intervals.
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  20. Mid day Sun and Swim

    by , July 7th, 2009 at 07:22 PM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Solo-1:30 - 3:00pm
    Abby- Lifeguard

    I did today's Jacki Hirsty's workout, and instead of subtracting from it, I added to it.


    WARM UP 300 CHOICE (200 FR, 100 K)

    SET 1
    15 X 50 KICK/SWIM, DRILL/SWIM 0 : 55(~ 10/15 sec rest) Half FR/Half BK

    SET 2
    400 PULL @ 6 : 00 (~ 60 sec rest) (Paddles/Buoy/Snorkel)
    4 x 100 @ 1 : 25 (~ 10 sec rest)
    50 Fly (a kid in the next lane asked me to do one)
    300 PULL @ 4 : 30 (~ 30 sec rest) (Paddles/Buoy/Snorkel)
    4 x 75 @ 1 : 00 (~ 8 sec rest)
    200 PULL @ 3 : 00 (~ 20 sec rest) BK w/ finger paddles
    4 x 50 @ 0 : 45 (~ 10 sec rest) BK
    100 PULL @ 1 : 30 (~ 10 sec rest) BK w/ Blue TYR Paddles/Buoy
    4 x 25 @ 0 : 20 (~ 5 sec rest) BK

    SET 3
    15 X 50 CHOICE @ 0 : 55(~ 15 sec rest) 5 BR/5 Bk/5 FR

    Warm down 200

    YARDAGE: 3800 (4050 actual SCY)

    Since this was an open community session, I got in early to an empty pool, then small people began to appear, one of them asked questions about swimming so I explained the fun and benefits of swimming, hopefully he will trade up his "beer-swigging beach baggy's" for a pair of Speedo's and do some real swimming.

    Updated July 7th, 2009 at 07:26 PM by EricOrca (ops)

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