Swim/SCY/Solo @ Pitt Warm up: 600 various 150 scull 8 x 25 shooters w/fins @ :45 50 EZ Main Sets: 10 x 25-30 burst + cruise -- 8 from the blocks at 100 pace, 2 AFAP from a push 100 EZ 4 x through: 100 fast w/fins @ 2:00 breast (1:04), back kick (:55), free (:56), flutter kick (:59) 100 EZ @ 2:30 100 EZ 2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ) 100 EZ Total: 2750 ~~~~~~~~~~~~~~~~~~ Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 6 x 25 shooters w/fins @ :45 100 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 5 x (25 AFAP from the blocks + 75 EZ) @ 3-4:00 -- really fast backstrokes 100 EZ 5 x 25 AFAP kick w/fins + 75 EZ @ 3:00 100 EZ 2 x (50 AFAP w/fins + 150 EZ) fly (23), breast (27) 10 x 25 free w/agility paddles @ 100 pace @ :40 -- I wanted to do 20 and make it more of an USRPT set, but was too tired from all the sprinting. 100 EZ 2 x broken 100 @ 100 pace w/fins + 100 EZ) -- free, back kick (47s) Total: 3700 ~~~~~~~~~~~~~~~~~~~~~~~ Solid sprint workout, and I'm pretty beat from it. I think I've persuaded Jimby to go to the March 29 meet in Columbus with me: http://www.hdsa.org/images/content/2...gtons_Meet.pdf. I'll swim a few events there, so I won't have a super loaded schedule at Zones. It's odd, though, it appears you can't enter this meet on line, even though it says you can. Last time I did a mail in entry, my entry got lost. I sent an email to the meet director asking about this, but haven't heard back.
Monday Drylands: RC/scap ex flutter kicks on bosu, 2 x 100 seated row negatives, 80 x 1 x 10, 90 x 2 x 8 push press 45 x 2 x 12 explosive leg extension, 90 x 2 x 25 kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15 extreme angle step ups w/barx 45 x 2 x 10 wood chops, 30 x 2 x 15 each side good mornings, 80 x 3 x 8 stretching, 15 minutes Tuesday: Swim/SCY/Solo Warm up: 600 various 100 scull 100 fly drills 8 x 25 shooters w/fins @ :45 50 EZ 1 x 100 back kick, !5 m UW each 25 100 EZ Main sets: 5 x 30 burst + cruise from the blocks -- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count. 100 EZ2 x kick ladder w/fins: 25/50/75/100/75/50/25 + 100 EZ -- everything but the 100 was done 15 m UW -- 100 was fast flutter kick w/board (1:01s) 10 x 25 odds = 100 pace evens = EZ 50 EZ 8 x 50 DPS w/paddles odds = free evens = back 100 EZ Total: 3300 ~~~~~~~~~~~~~~~~~~~~~~~~~ I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.
Swim/SCY @ Pitt Warm up: 600 various 3 x (4 x 25) @ :30 1 = stroke 2 = up tempo 3 = fast @ 85-90% 4 = EZ 50 EZ 6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00 50 EZ Main Sets: 5 x 30 burst SDK from the blocks, cruise back 50 EZ 5 x (25 AFAP from the blocks + 25 EZ) back (13s), breast (15s), free (11) 100 EZ 4 x (50 AFAP w/fins + 150 EZ) fly (23s), breast (27), fly back (23) 100 EZ 5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold 2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30 100 EZ Total: 3400 ~~~~~~~~~~~~~~~~~~~~ Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today. Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...
Updated March 1st, 2014 at 05:14 PM by The Fortress
Thursday: Did a mostly easy 1700 with Jimby at Sewickley Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed) Warm up: 600 various 100 scull 100 fly drills 8 x 25 shooters w/fins @ :45 50 EZ Main Sets: 4 x 25 burst + cruise 100 EZ 4 x (fly/back kick/breast/free) 3 x 50 @ 100 pace @ 1:00-1:30 1 x 50 @ 100 pace 1 x 50 EZ 100 EZ 20 x 25 kick 2/fins @ 100 pace @ :40 -- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn. 350 EZ Total: 3200 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt. Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important. Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/
Drylands: RC/scap ex power wheel roll outs, 3 x 15 flutter kicks on bosu, 100 kettleball swings, 25 x 2 x 15 overhead squats, 45 x 2 x 8 wood chops, 27.5 x 2 x 15 each side kneeling ab crunch, 110 x 3 x 20 explosive leg press, 175 x 3 x 15 HS hi row, 130 x 4 x 6 good mornings, 75 x 3 x 8 standing long jumps, 8 altitude drops, 8 Stretching, 20 min (did this Monday too) Swim/SCY/Solo Just did a little swim before coaching masters ... 600 various 100 scull 4 x 25 shooters w/fins 4 x 25 burst + cruise @ 1:00 2 x 25 AFAP + 75 EZ a few 25s @ 100 pace + 25 EZ 50 EZ Total: 1300ish, maybe more ~~~~~~~~~~~~~~~~~~~~ Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 4 x 25 shooters w/fins @ :40 50 EZ 2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ Main sets: 3 x (16 x 50) @ 1:15 1-5 = burst + cruise 6 = EZ 7-11 = 25 @ 100 pace + 25 EZ 12 = EZ 13 = AFAP 14-16 = EZ 1 x 50 AFAP dolphin kick w/fins & board (25) 100 EZ Total: 3800 ~~~~~~~~~~~~~~~~~~~~ Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 6 x 25 shooter w/fins @:40 50 EZ 2 x (50 double shooter w/fins + 50 EZ) 50 EZ Main Sets: 6 x 25 burst + cruise @ 1:00 100 EZ 1 x 75 AFAP backstroke w/fins, boken :10 @ 25s -- 33 125 EZ 5 x 25 AFAP + 50 EZ @ 2:00 125 EZ 2 x through: 2 x 50 IM transition @ 100 pace @ 1:00 50 EZ @ 1:00 4 x 25 kick @ 100 pace @:30 50 EZ @ 1:00 4 x 25 power kick 50 EZ 50 EZ 6 x 25 w/chute & paddles 100 EZ Total: 3300 ~~~~~~~~~~~~~~~~~~~ I was tired and dragging today. I think I had too much fun last night out with our neighbors. I was also still sore from weights. I may have to cut back my dryland sessions a tad.
Friday Drylands RC ex captains chair leg raises, 2 x 15 good mornings, 75 x 4 x 8 seated row negatives, 80 x 4 x 6 extreme angle goblet squats on stacked steps, 50 x 4 x 8 tricep press, 80 x 4 x 8 explosive leg extensions, 90 x 3 x 25 explosive leg press, 175 x 2 x 15 kneeling ab crunches, 100 x 3 x 15 hip abductors, 90 x 4 x 6 Stretching, 20 min Saturday Recover Swim: I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim. 600 various 100 scull 100 fly drills 6 x 25 shooters w/fins @ :40 4 x 25 smooth fly @ :35 4 x 50 backstroke @ 1:00 4 x 50 breast @ 1:10 4 x 75 free w.paddles @ 1:30 50 EZ 16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks 100 EZ Total: 2300 ~~~~~~~~~~~~~~~~~~~ Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual. I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00 100 EZ Main sets: 8 x 25 burst + cruise @ 1:00 100 EZ 2 x (25 AFAP kick + 75 EZ) @ 3:00 4 x (10 x 25 @ 100 pace @ :40 + 100 EZ) -- fly/back kick under 15 M/breast/free -- was dragging on the last set 100 EZ Total: 3200 ~~~~~~~~~~~~~~~~~~~~~~ Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ... Article on strength training: http://www.ncbi.nlm.nih.gov/pubmed/24532151 TRX streamlining exercise: http://www.swimmingworldmagazine.com...tion/37864.asp
Updated February 21st, 2014 at 09:15 AM by The Fortress
Feb 14: Drylands at LA Fitness Got the is quick workout before I left for my flight to CA: RC, scap ex good mornings, 8 x 3 x 8 seated row, 80 x 4 x 8 negatives wood chop 27.5 x 2 x 15 each side dead lift, 75 x 3 x 20/17/15 kneeling ab crunch, 110 x 3 x 20 explosive leg extensions, 90 x 3 x 25 4 day gap during which I did zilch ... Tuesday: Swim/SCY/Solo @ Pitt Warm up: 600 various 6 x 50 scull drill 4 x 25 shooters w.fins 50 EZ Main Sets: 6 x 25 burst + cruise 50 EZ 4 x (75 fast kick w/fins + 125 EZ) @ 5:00 dolphin with board (40-41), back (38), flutter (40), back (39) 50 EZ 4 x 25 free @ 100 pace @ :40 -- decided I didn't want to do a USRPT set, felt terrible 100 EZ 8 x (25 AFAP + 75 EZ) @ 3:00 100 EZ 4 x 25 dive w/chute off blocks w/15 kicks, cruise back 6 x 25 w/chute & fins 100 EZ Total: 3550 ~~~~~~~~~~~~~~~~~~~~~~~~~ Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me. Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 6 x 25 shooters w/fins @ :45 50 EZ Main Sets: 6 x 25 burst + cruise @ 1:00 100 EZ 4 x (25 AFAP + 75 EZ) @ 3:00 50 EZ 3 x (50 AFAP w/fins + 150 EZ) @ 5:00 fly (23), breast (26), fly-back (23 high) 4 x 25 IM order @ 100 pace @ :40 -- had planned on trying 20 x 25, but was too beat and so desisted 100 EZ 10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40 250 EZ Total: 2850 ~~~~~~~~~~~~~~~~~~~~~~ Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!
Swim/SCY/Solo: Just did a recovery workout today focusing on UW hypoxic work. 600 various 100 scull 10 x 25 shooters w/fins @ :45 100 EZ 8 x through w/fins: 100 power kick, UW 15 m each 25, open turns @ 2:00 50 EZ @ 1:00 8 x 25 breast, long glide and good breakout 50 EZ 2 x (6 x 25 free w/1 breath @ :35 + 50 EZ) 100 EZ Total: 2950 ~~~~~~~~~~~~~~~~ Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy. My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
Monday: Drylands @ LA Fitness RC ex face pulls, 60 x 4 x 15 rear delt fly, 75 x 3 x 8 kneeling ab crunch, 110 x 3 x 15 explosive leg press, 175 x 3 x 15 fast alternating arm press on double cable machine, 40 x 3 x 30 extreme angle goblet squats on stacked steps, 50 x 4 x 8 DB pulls to waist from plank position, 40 x 3 x 20 squat jumps w/bar, 45 x 2 x 8 good mornings, warm ups, 80 x 4 x 8 Stretching/yoga, 30 minutes -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved .. Tuesday: Swim/SCY/Solo @ Pitt Warm up: -- I cut this really short since I was running late. 500 various 4 x 25 shooters w/fins @ :45 50 EZ Main Sets: 4 x 25 burst SDK + cruise @ 1:00 50 EZ 4 x 100 power kick from the blocks with open turns @ 3:00 -- 2 back and 2 belly 100 EZ 40 x 25 w/fins @ :30 odds = fly @ 100 pace evens = EZ backstroke kick 100 EZ 5 x 75 strong dolphin kick w/board & fins @ 1:30 --- legs were really burning on these from yesterday's weights 125 EZ 3 x (25 AFAP + 25 EZ) @ 3:00 -- started to get a calf cramp and so stopped 100 EZ Total: 3150 ~~~~~~~~~~~~~~~~~~~~~~~~ A few observations: 1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow. 2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then. 3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago. 4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
Saturday: Swim/SCY/Solo @ Pitt Warm up: 600 various 150 scull 100 fly drills 4 x 25 shooters w/fins @ :45 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 15 x (25 AFAP + 75 EZ) @ 3:00 -- mixed it up with some from the blocks, some with fins and some kick -- I was hurting by the end of these. 15 is a lot of AFAP 25s. 100 EZ 4 x 25 w/chute 50 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~ Sunday: Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 4 x 25 shooters w/fins @ ;45 50 EZ Main sets: 8 x 25 burst + cruise @ 1:00 100 EZ 1 x 50 kick @ 100 pace 50 EZ 2 x (5 x 50 w/fins, hold best average, approx 100 pace @ 1:30 + 200 EZ) 1-5 = backstroke kick, UW 15 each length, held 24 high-25 mid 6-10 = breast, held 29s 3 x (4 x 25 AFAP @ 1:00 + 100 EZ) fly/kick/breast Total: 2850 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Had more car issues yesterday at Pitt. Had to drive my rear wheel drive car with my other car out of commission. Got stuck in the ice and had to call AAA. Made me late to dinner. Today, I didn't feel the greatest and kinda muddled through the workout. Still did 800 yards of AFAP/race pace work and the bursts. Nothing to sneeze at.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 4 x 25 shooters w/fins 50 EZ 4 x 25 burst + cruise 100 EZ Main Sets: 4 x (4 x 25 @ 100 pace @ :30 + 100 EZ) -- IM, breast, free, kick 100 EZ 5 x 25 shooter + 25 EZ w/fins @ 1:00 100 EZ 10 x 25 no breath free @ :45 100 EZ Total: 2850 Rc/stretching, 20 min Treadmill, 25 min ~~~~~~~~~~~~~~~~~~~~~~~~ Was pretty beat. This was my 6th workout in a row. I did a little race pace work, it wasn't very fast, and then shifted into recovery mode. Swimming science article on masters swimmers: http://www.swimmingscience.net/2014/...ing+Science%29 There's a winter storm warning until 7. Really hoping that doesn't happen as I'm down to my rear wheel drive car ...
Updated February 5th, 2014 at 10:10 PM by The Fortress
Monday: Drylands RC/scap, 5 min explosive leg extensions, 9-0 x 3 x 12 explosive leg press, 175 x 3 x 15 rear delt fly, 60 x 3 x 8 hi low wood chops on cable machine, 25 x 3 x 15 each side kneeling crunch, 100 x 1 x 15, 110 x 2 x 15 kettleball swings, 25 x 3 x 15 push press, 45 x 3 x 8 hip abductor, 100 x 4 x 6 stretching, 20 min Tuesday: Swim/SCY/Solo @ Pitt Warm up: 600 various 4 x 50 scull drill 4 x 25 shooters w/fins @ :45 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 5 x (25 AFAP from blocks + 75 EZ) 50 EZ 30 x 25 kick w/fins @ 100 pace @ :40 -- missed #22 by a hair so skipped #23 -- this was a hard set, legs were burning 250 EZ 20 x 25 breast w/fins @ 100 pace @ :40-:45 -- decided to do breast on this since my other strokes are so leg intensive (with all the SDKs) and my legs were shot 200 EZ Total: 3450 ~~~~~~~~~~~~~~~~~~~~~~~~ Sad to report another vandalism of my car at Pitt today. It looked like someone just ripped the mirror off one side. It was the one on the sidewalk side and there was no glass around. Another $$$ repair. This is the third time my car has been in the shop since moving here. Mr. Fort thinks I should look into a lease for parking. More frustration. The simple act of swimming is so hard here. I have an appt with an allergist on Feb. 21. Hopefully, getting back on my allergy meds will help my breathing. Life without flonase doesn't agree. I also wonder if my lung function issues are age related ... I guess I'll see how I feel once I get some drugs. Xyzal had been recommended as an antihistamine. The over the counter ones are definitely not working.
Swim/SCY/Solo @ Pitt Warm up: 600 various 150 scull 4 x 25 shooters @ :45 50 EZ Main Sets: Did a short set with two of my masters swimmers who were there: 2 x w/fins 4 x (25 shooter + 25 EZ) @ 1:00 2 x 25 AFAP @ :45 100 EZ Then did a few starts, SDK-ing to the 15m mark 100 EZ 2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ) -- these felt harder than they should have ... 5 x starts w/parachute, 12 SDKs, cruise back 2 x backstroke starts 100 EZ ~~~~~~~~~~~~~~~~~~~~ Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace. Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
Friday: Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove. 600 various 150 scull 10 x 25 burst + cruise @ 1:00 50 EZ 4 x 50 @ 1:00 odds = 100 pace evens = EZ Total: 1250 Saturday: Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout. Warm up: 600 various 100 scull 4 x 25 burst + cruise @ 1:00 50 EZ Main sets: 4 x (25 AFAP + 25 EZ) @ 1:30 50 EZ 20 x 50 kick w/fins odds = hold best average @ 1:00 (5 dolphin, 5 flutter) evens = EZ @ 1:30 Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s. 350 EZ 8 x 25 w/chute & paddles @ 1:00 100 EZ 8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest 100 EZ Total: 3250
Tuesday: Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters. Wednesday: Drylands RC/scap ex, 5 min cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps) tricep press, 70 x 4 x 8 good mornings, 65 x 1 x 8, 70 x 3 x 8 explosive push on double cable machine, 35 x 3 x 30 explosive leg press, 175 x 3 x 15 seated row, 80 x 1 x 8, 90 x 2 x 6 glute isolator, 50 x 2 x 6 each leg wood chop on cable machine, 25 x 3 x 8 each side hip abductor, 100 x 4 x 6 kneeling ab crunch, 100 x 3 x 12 squat jumps w/bar, 45 x 2 x 8 ~~~~~~~~~~~~~~~ I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days. Swim Meet Events Event Number Gender Distance Stroke Time 4 Female 50 SCM Back 0:30.65 7 Female 50 SCM Breast 0:37.50 19 Female 100 SCM IM 1:15.10 21 Female 50 SCM Fly 0:29.99
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