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Swim Workouts

  1. Aug 22-26

    by , August 27th, 2013 at 12:08 PM (The FAF AFAP Digest)
    Aug 22:

    goblet squats, 3 x 15
    hammers, 3 x 30
    power wheel roll outs, 3 x 15
    long arm crunches, 3 x 50
    bicycles, 3 x 50

    spin, 60 min

    Aug 23: fly to CA with Teen Fort

    Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.

    Aug 25: fly back to PA, what a long trip

    Aug 26: spin, 60 min


    Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.

    Updated August 27th, 2013 at 12:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  2. was supposed to be an easy day but...

    by , August 27th, 2013 at 07:36 AM (Mixing it up this year)
    Like happens so many times when you get into it you just got to give it your all.

    500 free
    500 free kick w/zoomers

    8x25@:45 free burst and cruise
    8x100@1:40 free w/snorkle, paddles & bouy I managed to descend these went 1:30, 1:27, 1:25, 1:24, 1:23, 1:21, 1:21, 1:19

    300 breast kick
    200 breast pull w/zoomers

    200 free
    100 1 arm fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  3. Workout 08/26/13: OW

    by , August 26th, 2013 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.

    I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:

    No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!

    I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.

    Updated August 26th, 2013 at 11:41 PM by rxleakem

    Swim Workouts , Open Water
  4. Monday 8/26/13

    Monday 8/26

    PM only SCY

    800 (200 swim/200 kick w/ board)

    6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
    100 EZ

    10x200 @ 2:30 AE **
    - cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)

    250 EZ

    Total: 3300

    ** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!

    I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
    Swim Workouts
  5. Week 48 - Monday

    by , August 26th, 2013 at 08:31 AM (After a long rest)
    I woke early again this morning, but unlike prior mornings I was sore and stiff. Yesterday and Saturday I worked on a work project and pretty much sat in a chair in front of my computer all weekend. It was not much fun but needed to be done. Today's practice was really long and tiring and I suspect I will be sore most of the week based on how I currently feel.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40 getting my heart rate up

    Main set
    10x300 pull with paddles on 3.30
    100 easy
    4x(2x50 back on 55, 100 free on 1.05)

    Warm down
    100 easy

    Total 5200scy

    I held 31s on the transition 50s. I went 3.05s for the first 7 of the 300s, then had a 3.06 and 3.07 but finished with a 3.04. I did not feel that quick but was very pleased with these. On the last set the 50's back were active recovery and the 100s were fast. I went 1.01s on the first 3 100s and the last 100 I went 58. I was like jello when I got out.

    Updated August 26th, 2013 at 07:19 PM by StewartACarroll

    Swim Workouts
  6. Temperature Inconsistancy

    by , August 26th, 2013 at 07:33 AM (Mixing it up this year)
    Well the CCAC is on the hot side now at 81.5 compared to the 77.8 last week. At least it wasn't the 85 the Y has.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free rt arm only w/paddle held 1:01's I can tell I don't get as deep a pull on this arm
    5x50@1:05 free lt arm only w/paddle held :56's
    250 kick w/zoomers
    5x50@1:00 free paddle on rt hand 4 kicks on the paddle had pull
    5x50@1:00 free paddle on lt hand 4 kicks on the paddle had pull
    250 kick w/zoomers
    5x100@1:45 free w/snorkle

    Total 3000 yards
    Swim Workouts
  7. Weekend to Portland, Gil Young/NW Zone LCM Meet Report

    by , August 25th, 2013 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Thursday, I started off my trip to Oregon, leaving around 4:00pm, with plans to go to my sister's house in Beaverton. Well, I stopped at a rest area about an hour and a half into the 5+ hour trip, and my little blue '83 Toyota pickup didn't want to restart. I was a bit upset at this point, and stuck in the middle of nowhere for a while. I had basic tools with me, and after working through everything, determined that my battery was dead...very dead. It was the original battery that we put in the truck when my father and I built the thing 6 years ago, so I guess I got my money's worth out of the battery. Well, I did the old "pop the clutch" trick to get the truck started, luckily the rest area had a downhill exit ramp back to the freeway, so it was easy. That was actually my first time doing that for a vehicle, and was happy it worked. I ended up turning the truck around at the next possible "No U-turn" turnaround (reserved for State Patrol) and headed back home for the evening. A little ticked that I wasn't in Oregon tonight, but glad I wasn't stranded. And I got to sleep in my own bed one more night.

    Friday morning, I got up, did a little work on my truck, and then ended up leaving town a little before 9:00am. This time I was in my wife's '99 Nissan Sentra, a more reliable and also better MPG car as well. I had to be to the Mt. Hood Pool by 3:00pm for checkin/4:00pm meet start time. It was a 5 hour trip, and I got there with plenty of time. Got to watch the lifeguards changing out the lanelines from SCY to LCM...they were loving life.

    All of my seed times for this meet were my season best times in the particular events, except the 50 Fly, which was my time from the 2012 season.

    Friday night:

    1500 Free - (19:52.77 seed time) - went 19:04.64
    1:17.34 (4:58.53) - 400
    1:17.85 (5:09.65) (10:08.08) - 800
    1:17.35 (5:08.63) - 1200

    This turned out to be what I think is my best event of the weekend. I swam it basically solo, lapping everyone in my heat at least once. I wasn't hurting a bit during the swim, and had no idea how fast I was truly going till it was over. My only battle, was with That Guy operating my lap counter. He kept flashing the number 43 repeatedly at me, occasionally giving the correct lap count number. It turns out he was giving the correct number every 3rd 100, which he said was "more than enough".
    I had a goal of making a time fast enough to earn the #1 spot in my age group in the USMS rankings, as this year was a "slow year" for my group in a few events. I ended up doing that, by over 25 seconds. We'll just have to see if there's any other late submissions into the database. For now, I'm #1.

    Saturday afternoon:

    800 Free - (seeded 10:04.80) - went 10:07.15

    Splits were basically the same as the first 800 of my 1500, only 1 second faster overall. The only thing good I did in this race was beat Kirk Nelson to the 50. I did Fly on the first 50 as well, after that Kirk smoked me. That Guy again counted for me, and I had no clue what he was doing...I think I'll have to fire him from this job in the future.

    100 Free - (seeded 1:02.67) - went 1:02.61
    29.50 / 33.11

    Felt good at the 50, legs died after the breakout of the 2nd length, arms got shorter about 15 meters later. It hurt. Still, a season best time.

    200 IM - (seeded 2:37.97) - went 2:36.81
    I did not want to swim this race after the 100 Free. I went to the blocks at the last minute, stepped up with no care at all, and dove off. I guess that was the trick, because I actually did good. Another season best. I had no one to race though, as I was in the 2nd to last heat middle lane.

    Saturday night night: Can't go to the Portland area without getting burgers from Burgerville!! Only 5 of the original cheeseburgers (love the special sauce) and a large blackberry milkshake. Topped it off later with a 1 liter of cherry coke from the store. My grandparents thought I was nuts eating all of that.

    Sunday morning:

    I was still at my grandparent's house at the time warmups began. I wasn't going to do a real warmup today, plus it was a bit chilly out, so I just stayed dry and warm...arriving on deck around 8:40am.

    50 Fly - (seeded 29.45) - went 29.66

    Not too shabby for my warmup. The guy next to me, a true sprinter, was about a bodylength behind me after the dive and breakout. In a matter of 3-4 strokes, he flew right past me!?!?!??! After that he didn't accelerate any more though, but I had no chance to catch him.
    I did cooldown/warmup a 100 or so after this, in preparation for my 200 Free a few heats later.

    200 Free - (seeded 2:18.47) - went 2:18.35

    Another season best time. At least my splits were consistent, though it just felt slow overall. I was glad the 3 day meet was done though. Masters meets just shouldn't be spread out over this many days IMO.

    Sunday going home, I stopped in The Dalles for another round at Burgerville. Same order as the previous night. This is the last chance to eat at Burgerville going eastbound until you circle the globe, so you might as well stop.
  8. 08.24.13 - Saturday workout, catching up

    by , August 25th, 2013 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Bob Saturday at the Huntsville NAT. Sam headed back to school Friday. We will probably get a couple high school swimmers looking for doubles next week. It has been a decent week. I'm getting used to 5k/day again. Backstroke is improving but still weak. Some of my breaststroke changes are starting to pay off as well. I'm getting my hips forward and hands out faster which is helping me set up a longer glide.

    Friday (SCY)

    600 Warm up

    100 IM/200 IM/300 IM/400 IM, open turns at the end of each IM. If :10 seconds ahead of the 100 pace, substituted free for stroke.
    50 Easy

    7 rounds of:
    * 100 Pull hard - 1:20
    * 50 Kick easy - 1:10
    50 Easy

    1000 Something - can't remember now
    50 easy

    5 x 200 - 3:00 Convert free to fly

    12 x 50 - 1:00 kick w/ fins

    100 Cool down

    (5500 Total)

    Saturday workout (SCY)

    600 Warm up

    3 x 200 - 3:00, stroke down/free back
    3 x 200 - 3:00, descend (2:30, 2:25, 2:22)

    4 x 100 Kick w/ fins
    3 x 50 IM Order - 1:00
    1 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    3 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    5 x 100 Free - 1:30

    3 Rounds of:
    * 100 IM - 1:45
    * 100 Stroke - 1:45 (IM Order by round)
    * 200 Free - 3:00

    200 Cool down

    (4950 Total)
    Swim Workouts
  9. An 85 degree day at the y

    by , August 24th, 2013 at 07:13 PM (Mixing it up this year)
    Today was Jen's 10 k day so I tried to help pace her some. She was holding a 1:40 per 100 pace. Even at the 85 degree temp I had a hard time slowing down so I tried to push her.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bout held 2:44's
    10x100@1:45 free w/snorkle held 1:30's
    5x100@1:40 free held 1:30's
    500 free kick w/zoomers
    10x100@1:40 free pacing for Jen

    Total 5000 yards
    Swim Workouts
  10. Thursday 8/22/13

    Thursday 8/22

    PM only SCY

    300 swim

    4x25 @ :30 FR kick FAST
    150 @ 1:50 pull w/ buoy + paddles D1-4 by round

    100 EZ

    Total: 1400

    Had limited time to practice today because college season has started back up. However I did get in a 3 mile run with the girls after my short pool workout.

    Updated August 29th, 2013 at 07:54 AM by Calvin S

    Swim Workouts
  11. Week 47 - Saturday

    by , August 24th, 2013 at 10:38 AM (After a long rest)
    I woke ahead of the alarm again this morning and used the extra time to make breakfast and to read the daily online news(British papers). The English Premier League started last week and my team, Arsenal did not have the best of starts. They played Fulham in the early game today so it was good to read the reports with the built upmto the game in the papers; I found out after practice that they won 3-1 which was great and hopefully gets the media off there backs.

    Todays practice was a great workout and despite hurting on the main set it was great to work on speed endurance and something I need to continue to work on.

    Warm up
    4x200 with snorkel on 2.50 swum 100 free, 50 back, 50 free
    8x50 kick on 50

    Main set
    6x(225 free on 2.40 swum 200 strong 25 fast, then 75 fast on 1.30)
    100 easy
    300 with snorkel
    4x50 fly kick with hands at side on 1 min
    4x25 fly on 30
    100 fly strong but relaxed

    Warm down
    200 easy

    Total 4000scy

    The 225s I held 2.23-2.25s and the 75s I went 41-42s. I felt strong throughout this set and focused on staying relaxed on the first 200 of the 225s with long strokes. I had a few turn challenges on these due to being too close to the wall so will need to,work on my positioning when I turn. My underwaters felt good today. The fly was fun and my coach told me he wants me working on this. I typically do one arm fly due to an old injury, and I know it's mainly a mental thing, and can do a good fly, but typically wimp out.

    After practice a group of us got together with our coach and discussed the fall and spring schedules with Worlds in mind next summer. We will be picking up the number of organized swims the week after next which will help since public swimming can be a challenge. It still amazes me when people expect there own lane and refuse to circle swim. We also discusse the group signing up for USAS meets this fall with a Taper meet in December or January. We have meets at our pool both months. I would like to do 3 Tapers but the coach prefers 2 next year. We will be following the 3 week modules I did prior to short course Nationals Concluding with a 3 week Taper. I will be signing up for a BB meet in October to get my USAS A times.

    When I asked my daughter if she was ok with me swimming in her meets she said she was ok as long as I don't swim in her sessions. I thought this was pretty funny. On one hand she is proud of me but not so proud that she wants her friends to know I am her dad! I have made progress though because the last time I asked she did not hesitate when she said "NO" she did not want me swimming her meets.

    Updated August 24th, 2013 at 10:44 AM by StewartACarroll

    Swim Workouts
  12. Friday, August 23, 2013

    by , August 23rd, 2013 at 09:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 78
    Sunny, humidity at 78%

    Warm Up
    400 FR
    200 FR-K w/snorkel
    200 BR 2(25K,25S) w/snorkel
    200 Fly 2(15K,15DR,20S) w/snorkel
    200 BK
    4x50 FR on HR rest as 25 Fast, 25 EA

    *Set 1*
    10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
    ---100 Bk

    *Set 2*
    16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
    ---200 BK

    *Set 3*
    2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
    *34/31, 33/32, 32/31
    *33/31, 33/30, 32/31
    ---200 Back

    *Set 4*
    2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.

    I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.

    Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.
    Swim Workouts
  13. Week 47 - Friday

    by , August 23rd, 2013 at 11:36 AM (After a long rest)
    I woke up feeling pretty good today. The workout was long but hard and fun. We swam scy today, which made a nice change from my LCM and SCM swims the last two weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    4x300 swim on 3.30
    100 easy
    1000 swim with fins holding 1min pace per 100
    20x50 swim on 40 going at or better than the 1000 pace
    100 easy
    4x100 kick on 1.50
    1x100 fast on 2 mins
    1x50 fast on 1min
    2x25 fast on 45

    Warm down
    100 easy

    Total 4800scy

    The 4x300s were hard and I went 3.10s on the first 3 then went 3.06 on the last one. I held 1 min pace per 100 on the 1000 with fins, but was off slightly on the 20x50's holding 30s through 12 and then I slipped to 31s and did a 29 on the last one. I felt strong on the kick getting about 25 seconds rest per 100. The 100,50,25s were fun and the coach sent us off behind slower swimmers in other lanes. I was sent off 15 seconds behindNikki in the next lane and almost caught her(Nikki you swam great on that 100) and I did a 53.x. On the 50 I was 7.5 behind on the send off and went 25.x, The 25's I dont know what I did timewise but was 3.5 behind and touched with Nikki at the wall on both 25's. Today was a long workout yardage wise and right now I am a little sore, but it was fun to be back with my team and swimming in our pool again. Not next week but the following week I will start to ramp up the intensity with a Taper meet this fall(either a USAS meet in Rockwall or the SCM meet in Shenandoah).
    Swim Workouts
  14. FAST Fri Aug 23rd 2013 LCM

    by , August 23rd, 2013 at 10:49 AM (Ande's Swimming Blog)
    FAST Fri Aug 23rd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:15
    swam with Ed
    Beside Larry, Gull, Taylor Alley, Tyler, & Dakota

    Lifted Thu

    Warm up
    assigned 1000 did 200

    Main Set

    3 x 100 desc on 2:00 (skipped #3)
    100 FR fast from a dive went 1:02
    100 easy

    3 x 200 desc on 4:00 (did 100 on #3)
    200 IM fast from a dive went 2:30
    200 easy

    assigned: 3 x 400 desc on 8:00
    did: 1) 8 x (15 fast 15 easy) 2) 4 x 25 fast 25 easy 3) 400 smooth went 5:18
    400 FR strong from a dive went 4:48
    400 easy
    (also threw in a few 15 & 25 sprints)

    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13
    Swim Workouts
  15. New appreciation for cold water

    by , August 23rd, 2013 at 08:20 AM (Mixing it up this year)
    Today the temp was at 79.7 and it actually felt hot to me. After a week of 77.8 2 degrees makes a big difference. And to think at the Y I swim in 85 degree bath water.

    This was just a relaxed long course day.

    500 free
    500 free kick w/zoomers
    800 free w/paddles & bouy for time went 12:50
    200 back EZ
    800 IM each 200 of stroke was 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers on fly and back only on breast 100 pull/50 kick/50 swim
    200 free EZ w/snorkle

    Total 3000 meters
    Swim Workouts
  16. Workout 08/22/13: OW

    by , August 22nd, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Spent more time on my day off today tiling at the college. Getting to where we need the fixtures and also some more bullnose tile to complete everything - the two bathrooms on the 3rd floor are practically ready to grout and go, need to start the two on the 4th floor. Others have been coming in to help, so it is moving by much faster:

    (12x12 tiles, five rows high, with an accent strip and bullnose on top)

    So the Northeastern Baptist College where I have been helping actually had student orientation today, so I was able to say hello to the students. I was asked a couple of times if I would be taking any classes, and decided to audit Hermeneutics, a 100 level Bible course, after going to their cookout tonight. Since my schedule rotates every two weeks, I can work at my own pace to make up the Thursday evening class I miss, and not have to worry about taking tests (although I plan too).

    I headed over to Lake Paren again and met up with Melissa, Tim, and GregJS for a nice swim. I brought my thermometer tonight; lake temp is a lovely 74 degrees. Did a slightly different loop, but still totaled 1.3km (well, that seems longer than 0.81 miles, right ) in 29.53 minutes, swimming to designated spots to regroup. Preston was on shore with a phone if needed, and Tim's family came with him while Melissa's hubby arrived to pick her up. A little more cloudy tonight, and the thunderstorms that were forecasted just rolled by (so we missed them).

    (GregJS and I clearly have our towels mixed up; you'd surely rather see his chiseled upper body as opposed to my man boobies - note to self for next pic)

    Two more swims lined up for next week, then the pool will be open again. Since Paren is so nice, I'll try to see how far into the fall I can keep going...
    Swim Workouts , Open Water
  17. Thu Aug 22nd 2013 LCM

    by , August 22nd, 2013 at 02:52 PM (Ande's Swimming Blog)
    Thu Aug 22nd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:05
    swam with Larry, Gull, & Taylor
    beside Chris Marcio, Alley, Tyler, & Dakota

    Swam Sat, Mon, Tue & Wed
    Lifted Sat, Mon, & Tue

    Warm up
    assigned 1000 did around 600

    Main Set

    8 x 100 on 1:30
    200 FL K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    6 x 100 on 1:25
    200 bk K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    4 x 100 on 1:20
    200 br K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    200 FR easy speed 2:24
    100 easy

    assigned 800
    did 16 x (15 fast, 15 easy) (fr, bk, FL & SDK)

    Next Meets:
    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13

    because I'm doing more of a speed program this fall
    I opted to do the 100's in Topday's main set on
    1:30 / 1:25 / 1:20 / 1:15 rather than
    1:25 / 1:20 / 1:15 / 1:10
    Swim Workouts
  18. swimming during a thunderstorm

    by , August 22nd, 2013 at 07:30 AM (Mixing it up this year)
    Yes at the CCAC my normal pool you can swim during a thunderstorm with no issues, unlike the Y pool I use on weekends or holidays. Water temp this morning was a brisk 77.8.

    Did an easier day today focus was on form not speed today and the theme stroke was relaxed fly the way Francine work with me at Nationals.

    500 free
    500 free kick w/zoomers

    40x25@:45 fly drills
    #1-8 15m fly kickout then easy free w/zoomers
    #9-16 scull drill w/zoomers& snorkle
    #17-24 fly underwater recovery w/snorkle
    #25-32 angel arm fly w/snorkle
    #33-40 fly extend reach, hips up and arms not coming too close in front

    300 free maintain 6 beat kick
    8x25@:45 free 15m burst/cruise
    200 free EZ

    Total 2700 yards
    Swim Workouts
  19. Workout 08/21/13: OW

    by , August 21st, 2013 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    Like many folks, my local pool is shut down through Labor Day for cleaning. Two weeks without convenient swimming. Add to that our two college kids have left, making work a lot more crazy. Today I vegged out a bit, heading over to the college to help with more tiling after lunch. Also had a quick chat with Preston's football coach (we used to coach flag together) - he is happy that Preston is playing and making improvement with practices.

    I have scheduled three swims during this time in local lakes to help keep any of the Masters folks in the water a little bit. I decided to check out the venue for tomorrow night, Lake Paren, in North Bennington. It is a nice spot, but was terribly weedy last year. Either they dumped some chemicals in or have ramped up the manual efforts to clean off the bottom; whichever, it was much better! A few bands here and there, but easy to spot from the surface or below in the clear water. As I went from one side of the lake to the other on the eastern edge, the sun was setting brilliantly above the pine and maple trees overlooking the beach - what a blessing!

    (0.81 miles in 28:13 - enjoying myself )
    Swim Workouts , Open Water
  20. Wednesday 8/21/13

    Wednesday 8/21

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 I.M. drill

    8x25 @ :30 3/3/3 drill w/ strapless paddles

    2x (RD1: swim, RD2: pull w/ buoy + paddles + snorkel)
    4x150 @ 2:10/2:00 descend within each 150
    3x100 @ 1:20/1:15 D1-3

    4x50 @ :45 25 kick under H2O/25 swim w/ fins

    300 EZ

    Total: 3500
    Swim Workouts