The Labours of SwimStud

I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique.
Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm.
Also, Fort's workouts are working for me.

Warm up:

400 swim
300, alternate 50 drill 50 kick
4 x 50 double torque drill w/paddles @ 1:30
100 scull

50 EZ

Main Sets:

12 x 50 @ 1:15
25 up tempo free + 25 cruise
VK until next interval
50 EZ
I thought I'd end up bailing on this but I found I got better at the VK as it went on...

2 x (5 x 100)
1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15
2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15
3 = EZ @ 3:00
4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15
5 = 100 AFAP kick @ 2:00/2:15
100 EZ after each round @ 3:00
I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins.

I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?"

Thought I'd add my somewhat typical Wednesday Dryland routine here.
Weights
Pull-ups 2 x 8
Chin-ups 2 x 8
DB Squat 70lb, 2 x 15
DB Bench 60lb, 2 x 12
DB Decline Fly 25lb, 2 x 15
Leg Press 300lb, 2 x 30
Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10
Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step
Crunches 1 x 20
Reverse Curls 1 x 20
Stretches

I attended the USMS Coaching Level 1 and 2 program this weekend very useful and well presented. It did make for a long day though with the 1.5hr drive there and back.
Sunday I went to 2 soccer games and got myself an awesome farmer tan...I used sunscreen on my head and neck but neglected my arms...I looked (more) ridiculous this morning waddling on deck in a jammer with red arms...

One of Fort's verbatim..

Warm up:

500 choice
200 IM drill
100 scull

Main Sets:

12 x 50 kick w/fins @ 1:00
Odds = 25 kick + 25 shooter
Evens = 25 shooter + 25 kick
50 EZ
I managed to bang my knees on the bottom on one shooter. 11 and 12 were tough.

8 x 50 burst + cruise @ 1:00 mixed in some BR
50 EZ

1 x 100 AFAP kick for time 2:10
200 smooth free

1 x 100 AFAP swim for time 1:10
200 easy kick w/board

1 x 50 AFAP kick for time :50 that's the fastest I can recall
200 smooth free

1 x 50 AFAP swim for time :32ish
200 EZ kick w/board

100 EZ

Total: 3100

Body still adapting to the weights and running again...hope to be over the aches next week.

Warm up:

400 swim
200 kick
200 IM drill

Main Sets:

5 x 50 free w/paddles @ 1:00/1:10/1:20
25 up tempo + 25 smooth DPS
50 EZ

8 x 50 dolphin kick w/MOFO @ 1:10
burst/shooter 25 + cruise
100 EZ, complete recovery

1 x 100 AFAP free or stroke choice
did br
200 EZ

6 x 100 choice, fins optional
1 = smooth DPS @ 2:00/2:15
2 = negative split @ 2:00/2:15
3 = fast @ 90% broken @ 50 for :10 @ 3:00
Posted a 1:04 missed the 50 split.
4 = EZ @ 3:00
5 = AFAP broken @ 50 for :15 @ 3:00
I posted a :25 and a :30...ok I had fins on but thinking I should be better than :59 from a dive. Thoughts?
6 = EZ

8 x 50 flutter w/board & fins @ 1:00
burst 25 + cruise

200 EZ

Total:3100

I wanted to run yesterday but I seem to be battling some sciatica/SI joint aggro right now. So yesterday I diminished and had a 15 minute cycle and a good stretch out. Which seemed to loosen it up. Woke up today and it's kinda back (no pun intended) but I went swimming, Problem is it seems to get worse while swimming I'm guessing from flip turns...I'm sure it's temporary but annoying nonetheless. I can only imagine the torque that got exerted on my spine, and hip carriage at Nats, such were the heroics of my accomplishments in Greensboro. Hmm maybe I need to find a masseuse too work out the kinks...
Anyhow, here is what I ripped from Fort's list. 25Y pool.

Warm up:

800 EZ Free

Main Sets:

5 x 100 @ 1:50
50 free + 50 back
I suck at backstroke...truly...

5 x 50 flutter kick w/board @ 1:20
50 EZ
Handled it OK

5 x 100 @ 2:00
50 breast + 50 free
descend 1-4, smooth DPS 5
you know I loved this set descended my 100s over all from 1:35 to 1:20. The BR portion I roughly went, 55, 50, 45, 40. I felt good with those.

5 x 50 dolpin kick w/board @ 1:30
25 fast + 25 EZ
50 EZ
Another swimmer lent me a fancy kickboard (foamy odd looking thing) to work with. Much easier for Fly kick with a board that doesn't prop up your torso.

5 x 100 @ 2:30/3:00
50 fast @ 90% + 50 EZ
went 35ish on all fasts...controlled stroke.

5 x 50 dolphin kick on back w/fins @ 1:00
25 shooter + 25 EZ
No problems with this.

100 EZ

Total: 3300

I took some mental time off. I treated myself to bad food and rest...I did about 800 on Tuesday to help get out the creaks but other than that I didn't want to swim. Finally felt recovered at the end of the week and did 3000 LCM on Saturday morning. It was about 78 int he water, 62 in the air ...it was nice to be outside and I did just 6 x 500 on about 10:00. I would have done the 5k but I had to work.

Today, I'm not in the LC pool yet so I just used Fort's workout for inside the 25Y pool.

WORKOUT #1: SPEED/SPRINT CONDITIONING

Warm up:

600 choice
200 IM drill
2 x 50 w/fins @ :15 RI
-- 25 shooter + 25 scull
2 x 50 free, 3-4 breaths @ :20 RI

Main Sets:

5 x 50 burst + cruise @ 1:00/1:10/1:15
50 EZ

6 x 100 kick w/fins @ 1:45/2:00/2:15
-- 25 fast, 25 EZ, 25 up tempo, 25 fast
-- if you're doing backstroke kick, the first 15 meters UW.
I did some FLY, BK and FR
100 EZ

2 x through:
Round 1: free
Round 2: stroke I did Breast.

1 = 50 fast @ 1:00/1:10/1:20
2-3 = 50 smooth @ 1:10/1:20/1:30
4 = 50 AFAP @ 1:00
5-6 = EZ @ 2:00
7 = 50 fast @ 1:00/1:10/1:20
8-9 = smooth @ 1:10/1:20/1:30
10 = AFAP
100 EZ after each round

Total: 3200

50 BR
[nomedia="http://www.youtube.com/watch?v=mfuxM_s2OFQ&feature=player_embedded"]Rich's 50 breast, Greensboro 2012 - YouTube[/nomedia]

200 BR
[nomedia="http://www.youtube.com/watch?v=VHxRKxNwJeA&feature=youtube_gdata_player"]Rich's 100 breast, Greensboro Nats - YouTube[/nomedia]

50FR
[nomedia="http://www.youtube.com/watch?v=v0Ip41eNdLc&feature=youtube_gdata_player"]Rich's 50 free, 27.1, Greensboro Nats - YouTube[/nomedia]

100 FR
http://www.youtube.com/watch?v=GiriY...9&feature=plcp

What a whirlwind it has been since lat Wednesday evening when I left the NY Metro for DC Metro. Had the swim locusting overnight at Fort's that started with a wine swilling, TV chilling hour or so before crashing to sleep.
Road Trip--Goal was reaching GNC with time to register and swim.

Disaster #1: Lost car keys: The Sprintmobile was not going anywhere without the keys...thankfully they turned up after a few minutes of looking, and the Convoy began to roll. Next stop was picking up Speedo.

Disaster #2: While there the phone rang and it was the school saying his daughter had some sort of itchy bites that needed a cream. This added a short delay to proceedings.

Disaster #3: This was fun but only shortlived when Jimby allowed the cat outdoors. Then began an amusing to watch game of catch the kitty, Jim would get within 3ft and the cat would scoot away. Jim did use distraction and fast reflexes to trick said kitty back into within reach and he pounced on the cat like it was B70 being offered to him for free (photo below--look at the terror on the cat's face).

Disaster #4: Keys missing again...are you guys beginning to sense a theme? After this we confiscated the car keys from Fort whenever we stopped. It was this or we would have just changed plans and driven to Omaha in time for LCM champs if there was any more delay.
That's the prelims...we were off and singing all the way down Rt29 to GNC. We got there to find out registration was closed but I just barged in like my arrival was being anticipated by a crowd of fans and the volunteers kindly let us get our packets. Then off to the pool for a 500.

Friday, Day 2-50 BR. if I have one, this is "my event" and I came here a bit hungry for a sub :32, and I was bold enough to declare my intentions on FB when I channeled Charlton Heston. Don't remember much about this swim except being elated to see :31.78 on the board when it was done. I found Steve Stuart (who touched me out at :31.76) to introduce myself ( BTW he's a thoroughly nice chap). That was it the meet was over for me...the rest was for fun. I had nothing more on Friday so got ready to enjoy the evening.

Saturday, Day 3-100 BR. I swam a good 100 at Zones and got close to my PB 1:11.x so I was hoping to got 1:10 or maybe lower. I Johnny Hero'd this as I felt I had nothing to lose and went out after it in a :32 to get home in a :38 for 1:10.89 a new PB...badly split but it's a PB. Now I can work on stylish splits. I think I just got excited and tried to get to the wall and began to spin the wheels a touch.

50 FR- Not enough time after the 100 but I swam a solid :27.17 just .2 off my PB. It felt technically good apart from holding my breath before the dive, which added a second or so to the no-breathing time...I banked that away knowing I had a 50 lead off for my Maine relay. Got up for that late in the day, emptied my lungs on the hold, dove and inhaled. I hit the water well enough and got back 26.92 the exact time of my PB from Atlanta (Non-B70). Would like to have been faster but this was at the end of the day, and the BR was very satisfying. Met PWB at dinner Saturday, and thankfully we didn't scare him off with the crazyiness that ensued at the table... (photo below)

Sunday, Day 4-200 BR. I talked this one to death before I swam it. I had dropped my PB twice this year and have a 2:42.6 from Zones. I was feeling that the nice deep pool and taper would see me edge that out. I wanted to go sub 2:40...I just had to stay calm and swim my race. It kind of worked as the "200 BR of Doom" followed where I clearly swam this all on my own. Here are the splits:

36.12 1:19.17(43.05) 2:02.44(43.27) 2:44.06(41.62)

Yes, you are reading that correctly. I wrapped a 1:17 around a 1:26. Mark Cox politely described it a swimming 2 separate races...yes, I swam my own race--twice...I wasn't too disappointed just bemused. I felt I had this locked. Maybe I was too confident in it...not cocky, I respect this event for its pain potential...I think I try to make it look easy, and get that beautiful wave stroke rolling--I just wasn't connecting until I giddies up for the last 50. Next time I will go with my sprint stroke, and just watch the tempo. There are outside factors I could consider: nobody close to my time next to me, sprinting up from a 50 is slightly harder than distancing down to a fast 50 (no disrespect to anyone who is a 200 BR specialist---most of their 50's still beat mine), tapering for 50's may take too much endurance out of my legs (thoughts/abusive comments can be posted below). Mark also thought my underwater was too long...maybe something to get some coaching with. If I consider it's the longest event for me on the last day, and below my Atlanta time of 2:46 I am happy. Fort thinks that the Harvard or Zones meet might just hit at a better time for the 200 when I am not quite yet sprint tapered and have a bit of endurance left...who knows, I'll test it next year perhaps--I came for the 50 and the 100 and I had got them--it's a learning moment.

100FR everyone wants to have a decent 100 FR (well nearly everyone) and I had done a lot of HIT this year so I hoped to get better than my old PB of :59.39. This one felt like an awesome start, I just sensed I nailed it as I blasted off the block. I got about 6 strokes into it before realizing this was not the 50 and that I had to breathe...I had a good first 50 :28.24 and got back in a :31.00 to grab a new PB. It wasn't perfect but it was enough.
Overall I had a great meet in my opinion. From the social aspect it was great as usual. I got to see some great races by my friends and found a room buddy for travel meets. PVL is Oscar to my Felix...but heck someone needs to turn out the lamp and pick up the 2 day old nachos on the way out in the morning...

• Footnote: Thanks to Fort for the overnights and driving us in the Sprintmobile.
• Thanks to Maine for letting me lead off again like a Sprint-Diva.
• Thanks to many friends and innocent bystanders who got to listen to my gush about my accomplishments to the point of almost "Thornton-ing", or over analyze my races before and after.

I have some video to share later of a few races that I did not feature in, I'll post to various blogs with them when I load.

Glossary:
SDK:Streamline Dolphin Kick
SDC: Sixteen Day Colonic (Just don't...don't ask)
EVF:Early Vertical Forearm
KPN: Karlyn Pipes-Nielsen
PVL: Pete van/von Locked up (200 Free Specialist--with sprint start)
PWB: Patrick W. Brundage "Dubya" to some of us...not me, he's huge and would likely flatten me.

Attached Thumbnails

   

I can't explain it...is a tough week at work? Change in the seasons? Just taper bitchies.

I am not settled...agitated and pent up.
I've not gotten this cranky before on taper...maybe the HIT translates into High Intensity Crankiness? Hopefully tomorrow will be a bit better as I focus on travelling to Fortville and prepping to drive Thursday.

Anyhow...I mellowed a bit after a 1000 easy in the 20 yard bathtub--ripped right from the Fort Workouts

440 FR W/U

4 x 20 DPK Shooters 1:00 FL, FR, BR, FL
1 x (20 build free + 20 EZ) @ 2:00
40 EZ 1:30
1 x 40 burst + cruise @ 1:30
40 EZ 1:30
1 x 40 burst + cruise @ 1:30
40 EZ 1:30
1 x 20 up tempo free
60 EZ

160 EZ

Haven't really got much exciting news for this week. Swimming mostly shorter workouts with a bit of speed in the midst...will pack for Nats this weekend as I travel on Wednesday and don't want to last minute it all.


Having a massage today, probably will not have the girl work too deep into the muscle and maybe focus on the legs and hips which took a beating last week at zones.

Strokes beginning to feel nice and pacey in the pool...was worried earlier in the week as I was still lagging from the Zones meet.
Greensboro he we come!

Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.

Warm up:

400 choice
4 x 25 shooters @ :20 RI
4 x 25 no breath free @ :20 RI
4 x 25 scull

Speed Sets:

4 x (4 x 25) @ 1:00/1:10
1st 25 = burst + cruise
2nd 25 = burst + cruise
3rd 25 = EZ
4th 25 = EZ speed @ 80%
50 EZ between each round
#2 was BR

100 EZ

3 x (25 AFAP + 75 EZ) @ 3:00
-- focus on perfect breakout and nailing the finish
#2 Was BR

100 EZ

Total: 1800

Had a blast at GMU with my buddies as usual. Special thanks to Fort for making Chez Wolfpack a den of smoothies, painkillers and vino. I really didn't get to see too many individual races as I was diligent in warming up or cooling down. I clocked some aesome relays however and a nice 100 FR showdown between James "Jimby" Thorpeton and Muppet.
For a brief shining moment I had a new PR in the 50 BR of :31.33...after 2 corrections it was a :33.10--more on this later.

Saturday
100 FR 28.66 59.73 (31.07) a touch off of my PR at :59.39 so I was very happy. I did a controlled 100 sprint and felt comfortable with it. I think I should do well at Nats on a full taper.

50 BR :33.1 I had a bad turn in this...or at least I thought so

200 BR 36.90 1:19.50 (42.60) 2:01.34 (41.84) 2:42.62 (41.28) Knocked a bit of the PR I set in Boston last month...very happy. The pressure to PR is off of me for this event at Nats, which is nice as it's the final event on my itinerary.

50 FL 31.97 um I had about 10:00 rest from the 200 BR on this I was stunned. I thought my time was 33.08 off the wall...I told the officials at the computer to check it b/c I didn't want a time that might be someone else's, and could be important for them.

Sat night movie, advil, and wine.

Sunday
100 IM 34.15 1:10.32 (36.17) My seed time was 1:08. A pure brain fart...I've not done anything near that without a tech suit. Hell I just do the 100 IM as a fun event.

100 BR 33.29 1:11.83 (38.54) I was happy with this time at this meet at this point in taper. My PR is 1:11.39. I absolutley killed it in this race...hoping I can go even better at Nats. Note: 40-44 BR at Zones are phenomenal. I thought I did awesome and came DFL. 5/8 went sub 1:08 the other 3 of us all 1:11.x

50 FR 27.33 a bit slow, as I was hoping to break :27 and was :27.06 at NEM last month. that said, I knew I was not kicking hard enough and I tried but I could not mentally stay on top of it...I wasn't ready after the 100 BR...even with a 40 min rest...the legs weren't where they needed to be. Outside of that I feel I executed the race with near technical perfection (for me), welt a little close on the turn and that caused me to push off to the right a bit...Nats to come!

50 BR time confusion. There were 2 reposts of results the 2nd one changing my time to a 33.1.
So when I swam, I turned up to look at the clock and checked times.
Lane 5 31.x
Lane 6 33.1 (Me)

I thought I saw a 31 but was looking at lane 5. The timer told me it's a 33. This made sense based on the board as the guy in 5 was a body and a half, maybe 2 in front. I saw nobody peripherally to the right in 7.
Results got posted, I had a :31.33 huge PB. They took them off and corrected them and re-posted me at :31.33. I saw them take them down AGAIN and asked at the table what was happening, they said the wrong times were going up on the scoreboard something like previous heats etc.

Net result, my 33:1 from the board stands, the guy to the left (Lane5) got a :29.x from a :31.x on the board (I do not believe he was 4 secs ahead). Also in the final results the guy to the right got a :32 meaning he had to finish ahead of me based on the final results yet I had no awareness of him in my periphery making me feel I was slightly ahead of him.

I'm imagining it you say and I just had a bad swim; the clock never lies. Yet when I took my 100 out in a :33.28, I was being conservative. All of this makes me wonder if the timing errors were truly fixed, or perhaps there was a third timer on the Grassy Knoll. Anyhow I have another swim left this year and I will use this as motivation fodder for Nats.

Warm up:

500 Free

Speed Sets:

8 x 25 burst + cruise w/fins @ 1:00
-- 2 dolphin kick, 2 back spin free, 2 fast hands breast, 2 fast doggy paddle
100 EZ

8 x 50 kick @ 1:30
-- 3 w/o fins, 5 w/fins
1st 25 = 90%
2nd 25 = EZ
100 EZ

Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP
2 x 50 EZ
1 x 75 AFAP
3 x 50 EZ
1 x 100 @ 90%
4 x 50 EZ

Total: 2050

I took the Fort written one and eliminated some work from it to try and stay fresh.

Warm up:

600 choice
8 x (25 drill + 25 kick), 2 x IM order @:15 RI
8 x 25 shooters w/fins @:40
8 x 25 no breath DPS free w/paddles @:40
50 EZ

Speed Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

1 x AFAP 50 from blocks, if possible
150 EZ
full recovery

1 x broken AFAP 50, break :5 at 25
150 EZ
full recovery
I may have been halucinating but I think UI went a 27 or lower...which is pretty spiffy for me in an endurance at my workout pool.

3 x broken AFAP 100s w/fins @ 7:00
-- break at :15 @ 50 and @ 75
-- last 25 is kick
-- 200 EZ after each one

100 EZ

Total: 2950

Warm up:

400 swim
12 x 25 K :45 every 4th sprint
2 x 150 as stick, fist, swim

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

8 x 50 kick w/fins BA @ 1:30/1:45
200 EZ
10 x 25 no breath free @ :35/:40/:45
100 EZ

4 x 50 swim choice BA @ 1:30/1:45

100 EZ

Total: 2500

Well I'm nursing a cold but I managed to get in a 2000 yard workout today. I worked with one of the age group coaches on starts for a good 20 minutes...but think it might be difficult to adopt new ideas before nats now.
Something for LC then...

Speed Sets:

2 x (4 x 25) @ :45
1 = fast breakout
2 = build into race pace turn
3 = EZ
4 = 90%
50 EZ

5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
100 EZ

5 x 50 swim choice @ 1:30
1 = smooth DPS
2 = 35 fast @ 90%
3 = 50 fast @ 90%
4 = cruise
5 = AFAP
200 EZ

5 x 100 swim choice, fins optional @ 2:00/2:30
1 = smooth DPS
2 = negative split
3 = fast, broken @ 50 for :10
4 = EZ
5 = AFAP, broken @ 25 for :10
200 EZ

4 x 25 Chute 1:30

I messed up #4 so improvised and found a new little chute drill I like
Fast hard start...ez to black line...stop :10...drag race to wall. Might do more of these.

I am so ready to taper! Feel like I've been going hard since Jan and want to back off...let's hope I get the taper right!

I did this one of Fort's toda:
Warm up:

600 choice-did Stick C/U, Fulcrum, Swim x 4
6 x 25 scull
6 x 25 shooters w/fins @ :40
6 x 25 no breath free @ :40
50 EZ

Speed Sets:

4 x 50 torque drill w/paddles @ 1:20
50 EZ
I'm still not sure what I'm getting from this. Will see Fort at zones...and go over it.

8 x 25 burst + cruise @ 1:00
-- 4 UW dolphin kick, 4 kick w/board
100 EZ
I feel fast!

Pyramid 50 frees:
3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
200 EZ
I wasn't sure if the fast stroke were per 25 or per 50...I did per 50.

3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
Free, Fly, Breast (fly kick)

8 x 25 parachute or stretch cordz
-- 4 kick, 4 free or breast pull
Alternated FR/BR 4 Kick--4 Swim
200 EZ

Total: 3300

400 Swim
12 x 75 K, Dr, Dr IMO by sets of 3

2 x 200 FR Desc 2:42, 2:36
2 x 25 AFAP 125 EZ 1 FR, 2 BR
2 x 50 EZ

I did another of Fort's with a little twist. This week hit me hard...I am glad I can chill tomorrow...might do a recovery on Sunday.

Warm up:

500 various
8 x 50 @ 1:15
odds = free w/paddles
evens = kick
4 x 25 scull

Main Sets:

8 x 25 burst + cruise @ 1:00
50 EZ

Swim smooth and focus on perfect technique & turns:

1 x 25 fly @ :30
1 x 50 fly/back @ 1:00
1 x 75 fly/back/breast @ 1:30
1 x 100 IM @ 2:00
1 x 75 breast/back/fly @ 1:30
1 x 50 breast/back @ 1:00
1 x 25 breast @ :30
100 EZ
On the back half I did a reverse IMO sans Freestyle so it was a BR focus...erm...that was tough on the 75 finishing with fly...think this would make a great set 2 or 3 times through and prioritising your strong or weak strokes depending what you're after in the set.

4 x 100 w/fins @ 2:00
75 up tempo free + 25 shooter
50 EZ
On paper this scared the crap out of me:75 up tempo then a shooter...hmm I managed 2 in 1:15 and 2 in 1:20...

4 x 75 kick w/fins @ 1:30
1 = cruise
2 = 50 cruise + 25 fast
3 = 25 cruise + 50 fast
4 = cruise
100 EZ
At least the aquacisers didn't yell at me to stop splashing when I kicked fast with my fins today...

2 x through:
4 x 25, from mid-pool
drag race from mid-pool into fast turn, cruise back to middle
100 EZ
I did this as FR, BR, FL, FR. Got some angry glares from noodlers when I did fly but it is like applause in my mind..so I give 'em an encore!

Total: 3000

I enjoyed this one from Fort's thread today...


Warm up:

500 various
8 x 25 shooters w/fins @ :40/:45
4 x 50 torque drill w/paddles @ 1:15/1:30
4 x 25 titanic or zombie backstroke kick w/fins @ 1:15/1:30
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

3 x (4 x 100) @ 3:00
1 = 25 AFAP fly + 75 EZ
2 = 25 AFAP back + 75 EZ
3 = 25 AFAP breast + 75 EZ
4 = 25 AFAP free + 75 EZ
100 EZ

6 x (25 barge or tombstone kick w/fins + 25 EZ) @ 1:30
100 EZ

6 x 25 w/parachute @ 1:15/1:30
3 free w/paddles
3 breast pull

200 EZ

Total: 3400

Thankfully the ear seems to have gottten better. Just as well b/c the ear plug was leaking this am...so I removed it.

Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...

Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up

Warm up:
I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim

5:00VK
:R15
4 x 25 fast K 1:00
I wrote to do this 3 times but I realised I would not have time so I did just 1

Main Sets:

w/paddles & fins:

16 x 50 free smooth/perfect technique @ 1:10/1:10
1:00 rest
1 x 50 strong build to fast @ 1:00
1:00 rest
12 x 50 free smooth/perfect technique @ 1:00/1:10
1:00 rest
1 x 50 strong @ 90-95% effort @ 1:00
1:00 rest
8 x 50 free smooth/perfect technique @ 1:00/1:10
1:00 rest
1 x 50 AFAP @ 1:00
1:00 rest
100 EZ

Total: 1950 + OYO warm up
This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.