I met up with Speedo at Oak Marr today for a swim. He arrived sporting a dinged up shoulder from failure to yield to a tree in his last bike race. Ouch. He is gearing up for mountain bike nationals in July. But he promises he misses swimming! Swim/SCY @ OakMarr: 10 min hottub 600 various 200 scull w/agility paddles 8 x 25 shooters w/fins @ :40 Main Sets: 12 x 25 burst + cruise @ 1:00 -- 8 dolphin, 4 fast hands 100 EZ -- After a couple bursts himself, Speedo went a 24 in a 50 free from a push. Fast for being so rusty. Good thing he didn't go 23 or certain people (e.g., Water Rat) would be gnashing their teeth. 8 x (25 AFAP w/fins + 75 EZ) @ 3:00 -- odds = free, 10s -- evens = back shooter, 9s 50 EZ 8 x 50 w/agility paddles @ 1:00 odds = DPS free evens = DPS back 100 EZ Total: 2700 ~~~~~~~~~~~~~~~~~~~~~~~ I am still tired from "too much too soon." Thanks, long course, just another reason to hate you. So I dialed it back and worked on "platinum" speed today. I had my parachute out, but resisted the urge to use it. Perhaps tomorrow. I'm going to bag most drylands until after Zones. I think it's too much to add back in both drylands and long course.
Swim/SCY/Solo: 600 various 4 x 50 scull w/agility paddles @ 1:15 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ 4 x 540 caterpillar fly drill @ 1:10 8 x 50 odds = DPS free evens = kick 100 EZ Total: 1800 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I woke up after finally getting a good night's sleep ... and was exhausted. Dunno, I guess the combo of re-starting weights and long course simultaneously does not agree with my body. Or maybe I shouldn't have done 4 long course workouts in a row. So I just did an EZ swim today. I can't get to Mason tomorrow bc of an eye appt, so I guess it will be SCY again. I hope I wake up with more energy.
Swim/LCM/Solo: Warm up: 500 various 100 scull w/agility paddles 6 x 50 DPS free w/agility paddles @ 1:00 6 x 50 kick w/board & fins @ 1:00 100 EZ 4 x 25 shooter + 25 EZ @ 1:15 4 x 50 single arm fly 50 EZ Main Sets: 8 x 100 w/fins @ 2:00, held 1:14-1:17 -- look, aerobic set! odds = smooth backstroke evens = backstroke kick 100 EZ 50 evil kick on back (felt a twang in the groin area. this happened last time I kicked on my back, so the experiment to try to improve the evil kick is ended) 50 EZ 4 x (50 fly @ 100 pace + 50 EZ) -- breathed every other stroke -- 29-30s -- I forgot to count my strokes, but it is way way way more than the 13 strokes I took in my 50 fly in Indy 100 WZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I woke up (way too early for a soccer game) yesterday and felt like I was hit by a mac truck. I may have jumped back in too quickly after nationals. But I really felt like it was the weights + long course. I was useless all day. Managed to go Star Trek in the evening. Today, it was packed at Mason with age groupers and life guard classes. The cold water at Mason does not really agree with my lungs and I can't stay UW as long. I would prefer the temp around 81-82. I'm so used to 84 that it feels really cold when I sit on the walls as we sprinters must. I am feeling a bit overwhelmed looking at my schedule for the next couple months -- some travel, grad party, prom, track meets, soccer tournaments, Lil Fort going away/birthday big bash, summer league swim & meets, a mommy visit, my meet, Lil Fort's nationals (assuming she qualifies). Yikes. Plus, I think I will start getting sad about leaving my house. We finished a bit of negotiation about the home inspection. Thankfully, these buyers didn't expect a state of the art modern foundation. They still haven't gotten an appraiser in and, if they don't have a written appraisal in our hands in 7 days, they will have waived that contingency.
Swim/LCM/Solo: Warm up: 400 various 100 scull w/agility paddles 6 x 50 DPS free w/agility paddles @ 1:10 50 EZ 4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15 50 EZ Main Sets: 5 x 30 burst + cruise, dolphin kick @ 1:00 50 EZ 5 x 30 burst + cruise, fast hands drills @ 1:00 100 EZ 4 x 50 w/fins + 150 EZ 1 = fly, 90%, 28 mid 2 = fly, AFAP, 27 flat 3 = back, AFAP, 29 flat 4 = breast, AFAP, 31 2 x 4 x 50 kick @ 150ish pace @ 1:15 -- 4 w/board & fins, 4 backstroke kick w/fins -- held mostly 32s, couple 33s 100 EZ 50 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler. It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive. Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic. I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals. Event Number Gender Distance Stroke Time Date 3 Female 100 LCM Back 1:15.90 06/22/2013 7 Female 50 LCM Free 0:29.29 06/22/2013 13 Female 50 LCM Back 0:32.43 06/22/2013 41 Female 50 LCM Breast 0:39.15 06/23/2013 47 Female 50 LCM Fly 0:30.47 06/23/2013 49 Female 100 LCM Breast 1:29.10 06/23/2013
Updated May 17th, 2013 at 05:09 PM by The Fortress
Swim/LCM/Solo @ Mason Warm up: 500 various 100 scull w/agility paddles 4 x 50 w/fins @ 1:15 -- 30 shooter + 20 EZ back kick 4 x 50 breast drills -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface 5 attempted crossover turns -- very awkward -- i think i managed a couple correctly -- but i worry that i won't get much distance off the walls unless i'm doing them super fast 50 EZ Main Sets: 3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00 1 = breast, 33 2 = back, 31 3 = free, 29 4 x (50 w/fins @ 95% + 150 EZ) @ 5:00 -- wasn't sure I could blast away 100% in a LCM pool 1 = flutter kick w/board & fins, 27 (felt like a looong way) 2 = breast, 31 3 = fly, 27 4 = backstroke kick (UW 35m), 25 recovery/technique set: 12 x 50 @ 1:15 w/agility paddles & fins odds = 25 front scull + 25 DPS free evens = DPS backstroke 50 EZ DAB Total: 3000 m ~~~~~~~~~~~~~~~~~~~~~ Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster. I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like. Meet videos: 50 back: http://coverage.takeitlive.tv/Other/...2876&k=kGh6K5v 50 fly: http://coverage.takeitlive.tv/Other/...6764&k=6NgJ2Tq
Updated May 15th, 2013 at 05:39 PM by The Fortress
Swim/LCM/Solo: 600 various 4 x 50 scull w/agility paddles @ 1:10 8 x 50 DPS free w/agility paddles @ 1:10 50 EZ 12 x 50 kick w/fins @ 200 pace @ 1:00 -- 6 free (35-36) -- 6 back (36-37, cramping issues) 50 EZ 6 x 50 single arm fly @ 1:10 50 EZ 8 x 50 DPS back w/agility paddles & fins @ 1:10 50 EZ 2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick) -- tried fly w/agility paddles, still very awkward (32) -- fly w/o paddles, cruise (30) 100 EZ Total: 3100 m ~~~~~~~~~~~~~~~~~~~~~ Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work. Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day. 1. evil kick on back, knees not breaking surface 2. eggbeater kick 3. evil kick w/buoy right above knees 4. breast pull w/flutter kick for turnover 5. breast alternate fly pull and evil pull (sounds awkward) 6. hip thrust -- no idea what this is about 7. narrower pull Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
Swim/SCY/Solo: 600 various 5 x 50 front scull w/agility paddles -- Wook, I like this for DPS too 50 EZ flutter kick 10 x 50 w/fins & agility paddles @ 1:00 odds = DPS free evens = DPS back 50 EZ flutter kick 4 x 50 caterpillar fly drill @ 1:10 8 x 25 shooters w/fins @ :490 50 EZ flutter kick 100 smooth free Total: 2000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Made it to the rec center for a post nationals recovery swim. I don't feel quite as horrible as I usually do after a multi day meet, though I am certainly tired. I'm going to jump right back into training though, with LCM Zones so close. I am heading to Mason shortly because they have switched to LCM. I have 4 weeks to train before doing a 2 week taper. I can't decide if I should go back to the gym or not ... I may not. I'm going to be really really busy the next month with Teen Fort graduating, Lil Fort's going away party, spring racing season, soccer tournaments, etc. Last night was Lil Fort's last USAS practice. Kinda sad, but she can't keep doing 3 sports and swimming is the one to go with the move. She's a good little fly/free swimmer, but she is a vastly better runner and wants to focus more on that.
800 EZ ~~~~~~~~~~~~~~~ Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy. Good luck everyone!
Updated May 8th, 2013 at 10:04 PM by The Fortress
Swim/SCY/Solo 600 various 50 scull 6 x 25 shooters w/fins @ :40 4 x 25 in & outs 50 EZ 3 x 50 burst + cruise 50 EZ 1 x 25 @ 100 pace + 75 EZ Total: 1250 ~~~~~~~~~~~~~~~~~~~~~~ I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there. Got this very nice note from Tim McCool: Leslie, This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes. Again, best of luck, and thank you so much for your passion and support of Arena. Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.
Updated May 7th, 2013 at 06:29 PM by The Fortress
Swim/SCY/Solo: 600 various 2 x 50 front scull 8 x 25 shooters w/fins @ :40 50 EZ 3 x 50 burst + cruise 50 EZ 1 x 25 @ 100 pace + 75 EZ 50 EZ Total: 1300 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Nothing like hearing your suit from Nationals has been banned to start the taper bitchies! Could the timing be any worse? At first, I thought my carbon pro (used one day at NE Champs) would be outside the ban since I purchased it last October. But no, it has the banned bar code. Oddly, a carbon pro suit I purchased in Feb 2012 (my very first one) also has the offending code, though it is outside the time frame Arena mentions. I've worn that suit a ton, so no worries there, though I would have continued to wear it at local meets. I can't really rely on my fairly new Speedo LZR with the hole (which I wore at Zones). I have other really old LZRs, but would only wear them at local meets. Teen Fort's brand new suit is also banned. I emailed Jamie at Arena USA with our sizes, colors, models. I'm hoping they will put some aside for us. It makes me nervous having to rely on people getting it right in Indy without a back up plan. I have a LZR on hold and may just go get it tomorrow, though I assume Speedo will be selling them in Indy. Teen Fort already has the taper bitchies. She's nervous about swimming her first 200 breast since she was 14. Happily, we did sign a full price contract on our house. I am just hoping the inspection/appraisal process goes more smoothly this time. No one could be as whacko crazy as our first prospective buyers though. 3 more days!
Swim/SCM/Solo: 500 various 4 x 50 scull 2 x 50 torque drill 50 EZ 6 x 50 burst + cruise 50 EZ 10 x 25 odds = up tempo free evens = EZ 150 EZ Total: 1550m ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Didn't swim yesterday. Been really busy with house things and frantic cleaning. Our house was the featured house in our local NoVa mag on Wed. and that generated some showings the last few days. We are apparently about to get a full price offer. And a couple from Chicago is flying in just to see the house and want to make a cash offer. The latter would be better for us since the appraisers don't know what to do with our house. There is nothing comparable. Fingers crossed that all goes well and one of these works out. The good thing about the house being on the market is I don't fret, our even think much, about taper! My allergies have really been bothering me, but I am not descending into sinus infection territory.
Updated May 4th, 2013 at 07:30 PM by The Fortress
Swim/SCY/Solo: Warm up: 400 various 4 x 50 fly drills @ 1:10 4 x (25 scull + 25 free) w/agility paddles @ 1:10 8 x 25 back shooters w/fins @ :40 50 EZ 4 x (25 free w/slow arms & fast feet + 25 EZ DAB) 50 EZ Main sets: 6 x 25 burst + cruise 75 EZ 2 x (25 back from the blocks @ 100 pace + 75 EZ) -- 14 lows 75 EZ 10 x 25 odds = up tempo free w/fins evens = EZ 50 EZ 100 scull Total: 2200 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Did a slightly modified version of taper workout #4 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-) The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well. Who is up for a forum dinner on Friday night: Here is a possible restaurant: http://www.palomino.com/
Did "workout" #3 from the HIT forum: 600 various 4 x 50 scull @ 1:15 5 x 50 EZ backstroke @ 1:00 5 x (25 shooter + 25 EZ) @ 1:15 5 x EZ free @ 1:00 Total: 1550 ~~~~~~~~~~~~~~~~~~~~~~ I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. http://www.usms.org/comp/event.php?M...0130622CZChmpL. I need to work on some arm endurance for that meet.
Swim/SCY/Solo: Warm up: 500 choice 4 x 50 scull w/agility paddles @ 1:15 6 x 25 shooters @ :40 50 EZ Speed Sets: 4 x (4 x 25) @ 1:00/1:10/1:20 1st 25 = burst + cruise 2nd 25 = burst + cruise 3rd 25 = EZ 4th 25 = @ 100 pace (2 back, 2 free) 50 EZ between each round 4 x 25 in & outs w/fast free flip 200 EZ 4 x (25 AFAP + 75 EZ) @ 4:00 -- 2 back from the blocks, 13s --2 free w/fins from a push, 10 lows 200 EZ 100 scull Total: 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Did a slightly modified version of taper workout #2 from the HIT forum: http://forums.usms.org/showthread.ph...547#post286547 Here are official results from Colonies Zones: http://www.patriotmasters.org/Colonies.2013.Results.htm A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
Swim/SCY/Solo: Warm up: 550 various 4 x (25 scull + 25 torque drill) w/paddles @ 1:15 50 EZ 4 x 50 double shooters w/fins @ 1:30 100 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 4 x 25 in & outs, fast free flip 50 EZ 1 x 50 @ 100 pace -- backstroke from the blocks, 30 mid, cramped -- I can dolphin kick through cramps, but not flutter kick 200 EZ 4 x 25 in & outs, backstroke @ 100 pace with race finish 100 EZ 2 x (25 AFAP + 75 EZ) @ 4:00 -- free from a dive off the side on the top, 12 highs -- could feel I was bouncing, need a bigger kick 50 EZ 2 x (50 AFAP w/fins + 200 EZ) -- fly (23 mid), breast (27 mid) 100 scull Total: 2850 ~~~~~~~~~~~~~~~~~~~~~~~~ Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
Swim/SCY/Solo: Warm up: 600 various 6 x (25 front scull + 25 free) w/agility paddles @ 1:05 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ Main sets: 8 x 25 SDK burst + cruise w/fins @ 1:00 100 EZ 4 x 25 free burst + cruise @ 1:00 100 EZ 4 x 25 in & outs, fast free turn 50 EZ 4 x 25 in & outs back turn @ 100 pace 100 EZ 5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15 -- 11 high-12 flat 100 EZ 5 x (25 AFAP w/fins + 75 EZ) @ 3:00 -- 3 free (10 lows), 2 breast (12-13) 100 EZ 2 x broken AFAP 100s w/fins + 200 EZ -- 25s @ :30 -- backstroke kick, 43 -- IM, 44 (very fast for me) 100 scull Total: 3700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine. I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me. My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html
Updated April 26th, 2013 at 04:07 PM by The Fortress
Swim/SCY/Solo: Warm up & Transition: (1975) 600 various 8 x (25 front scull + 25 free) w/agility paddles @ 1:05 50 EZ 6 x hypoxic 50s w/fins @ 1:15 odds = SDK on belly, 20 UW each 25 evens = SDK on back, 20 UW each 25 50 EZ 5 x 25 in & outs, fast free flip turns 50 EZ 5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30 100 EZ Main Sets: I did some sets from workout #3 week 17 of the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets 2 x (4 x 25 @ :45 + 50 EZ @ 1:00) 1 = smooth 2 = burst + cruise 3 = burst + cruise 4 = 90% (free w/fins, 10s) 50 EZ 4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00 -- flutter kick w/board & fins, 11 flats 100 EZ 7 x 50 @ 1:30 1 = smooth back 2 = smooth back 3 = 35 fast back 4 = 50 fast @ 100 pace back w/fins (25) 5 = EZ 6 = EZ 7 = AFAP (fly w/fins, 23) 100 EZ 1 x broken 100 backstroke kick w/fins -- 25s @ :30 -- under 15 m+ each 25 -- went 10, 11, 11, 11 (43) 200 EZ 100 scull Total: 3575 ~~~~~~~~~~~~~~~~~~~~~~ I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet. I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent! Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work. I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.
Updated April 24th, 2013 at 05:04 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 8 x (25 front scull + 25 free) w/agility paddles @ 1:10 50 EZ 5 x 50 hypoxic w/fins @ 1:15 -- dolphin kick on belly UW 20 yards each 25 with open turn 50 EZ 3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15 -- UW 15 m+ each 25 100 EZ Main Sets: 8 x 25 burst + cruise, fast hands drills @ 1:00 100 EZ 24 x 25 odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s) evens = EZ backstroke kick @ :45 100 EZ 5 x (50 @ 100 pace w/fins + 150 EZ) -- back (25), breast (29), free (24), back (25 flat), fly-back (25) 100 scull Total: 3850 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim. On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
Swim/SCY/Solo: 600 various 5 x 50 front scull w/agility paddles @ 1:10 5 x 50 caterpillar fly drill @ 1:10 5 x 50 smooth free w/agility paddles @ 1:00 50 EZ 5 x 50 smooth back @ 1:00 50 EZ 10 x 25 shooters w/fins @ :45 (easy interval to keep heart rate down) 100 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~ Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out. Here are the results from Zones, including split requests: http://www.sportsmd.com/Articles/id/30.aspx One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
Thursday -- 1400 w/some bursts Friday -- 1000 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~~ Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
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