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Swim Workouts

  1. 12.08.12 - Friday workout

    by , December 8th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Bob and a couple others at HSA. Had a surreal swim experience today. We were about 3500 yards into the workout doing 11 100s on 1:20. I had just started descending my pace for the last 5. Suddenly, a ring goes off like from a phone in an old black and white movie. It literally sounds like it is coming from the center of my head. I look around for a phone and then realize I'm still in a swimming pool. The ring stops so I assume that I just heard something the wrong way or maybe the current song being played on the sound system has a phone ring it in. I got a grip back on my sanity and kept pushing forward. A few seconds later, it rings again... and again. It is clearly a telephone and it is coming from inside my head. Now I'm starting to think I'm still asleep and dreaming that I'm at swim practice. But for a dream, things seemed awfully real. And usually when I dream about swimming the people swimming with me typically aren't my teammates. So, then I theorize that maybe I'm swimming too hard and I'm having some sort of hallucination. Suddenly, the rings just quit. After the interval, Dave said he heard the same thing. He had stopped temporarily because he though something was going wrong. We look up to see the coach ending a conversation on her cell phone. Apparently, another coach had called her a few minutes prior to make sure she opened the pool up for the masters. Her ring tone was set to and old phone sound and somehow the acoustics of the Nat were projecting the sound straight into our heads. Bizarre but at least I know I'm not going crazy.

    SCY

    900 Warm up (6 x 100 Swim/50 kick)
    100 Easy

    12 x 100 Pull - 1:15 (Made 1:08-1:10, 1:05 on last 2)
    11 x 100 IM - 1:30 (1:22-1:25)
    11 x 100 Free - 1:20
    * 1-6 Hold pace (1:15s)
    * 7-11 Descend (1:13, 1:12, 1:10, 1:10, 1:10)
    Couldn't seem to descend past 1:10s.

    4 x 200 Kick w/ fins - 3:00

    8 x 25 IM Order - :30

    400 IM Easy cool down

    (5800 Total)
    Categories
    Swim Workouts
  2. Fri, Dec. 7, 2012 7:00-9:00pm

    by , December 8th, 2012 at 12:54 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a great night for a workout (meaning I felt great), and another plus was that there weren't a lot of folks at practice either, so we were really spread out compared to normal. Our 3 lanes had 3, 2, and 4 swimmers in them. I was in the lane with 2 swimmers, so I had it made!! No one over age 13 was there either, besides this 35guy having fun.


    Warmup:

    500 Free DPS
    100 Fly Drill 1 right, 2 reg., 1 left
    100 Back Drill 3-8-3
    100 Breast Drill 1 pull, 2 kick (did w/ dolphin kick)
    100 Free "Popov" drill
    100 IM Sprint - again no breast kick for me
    had enough time so I did another 200 Free waiting for the others
    (1200/1200)

    10 x 100 SDK w/ short fins @ 1:25 (went 1:20-1:23s)
    (1000/2200)

    Again, split for the taper kids going to Sr. State meet. For us non-taper folks:
    Main Set:

    6 x 300 Free @ 5:15 Desc. 1-3
    • target HR/10 sec. is #1 24, #2 27, #3 30 (which is 180 BPM)
    • I managed to control myself and actually went easy on the first ones
    • First Round of 3: 3:40/3:27/3:18
    • Second Round of 3: 3:40/3:22/3:12
    200 EZ
    (2000/4200)
    Quote Originally Posted by from FB:
    I finished a set of descending 300s Free w/ a 3:12. Not bad for in practice, from a push, at the end of an 1800 yard set. For reference, my season best time in the 500 is a 5:18, so I'm doing good. Very confident this season on my distance freestyle...I just can't wait to prove it later!
    500 Flutter Kick w/ board - not fast, but not "social kick" either. Tried to avoid cramping on my pushoffs...
    (500/4700)

    16 x 50 IM Order @ 1:15 (4 each stroke)
    • 1) Drill
    • 2) Build to fast
    • 3) Rev. Build from fast to relaxed/cruise
    • 4) FAST (went :29 Fly, :34 Back, N/A Breast, :26 Free)
    (800/5500)

    300 Free Pull EZ

    --------------------------
    5800 Yards

    Great workout, and I can't wait till when I get a chance to show off my distance skillz...
  3. Week 9 Sprint day

    by , December 7th, 2012 at 08:01 PM (After a long rest)
    After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.

    Warmup
    400 Free
    6x50 finger drag drill
    5x100 kick on 1.50
    10x50 free on 40

    Main Set
    2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.

    Sprint set
    2x75 with flippers on 4.00 all out. I went 36,36
    2x25 with flippers on 1.00. I went 10,10

    Warm down
    200 free
    Categories
    Swim Workouts
  4. Friday, December 7, 2012

    by , December 7th, 2012 at 07:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Sunny with humidity at 58%

    Warm up:
    1x1000 FR
    1x500 BR K50/S50 w/snorkel
    6x200 K on :30 rest #1,3,5 FLY; #2,4,6 BK

    *Set 1*
    4x300 Pull on 1:00 rest w/paddles, buoy, tube
    Gentle desc 1-4 as 50%-75% with EVF focus

    *Set 2*
    4(4x100 on 2:00, 300 EZ BK/FR by 50)
    Round 1
    1. 1:05
    2. 1:04
    3. 1:03
    4. 1:03

    Round 2
    1. 1:04
    2. 1:03
    3. 1:03
    4. 1:02

    Round 3
    1. 1:04
    2. 1:03
    3. 1:02
    4. 1:03

    Round 4 (with fins)
    1. :58
    2. :57
    3. :57
    4. :55


    Warm down:
    300 EZ FR/BK Swim

    Comments:
    • College team was using the LCM pool, so started in the diving well, which only had backstroke flags up on one side. Was able to move over for set 2.
    • Warm up - A long warmup with kicking as the main effort would be on set 2; 4(4x100) on 2:00.
    • Set 1 - Moderate feel good pulling.
    • Set 2 - Goal was nothing slower than 1:06. I knew I could do this today, even with lingering soreness from drylands this week. The first 100 of each round was smooth firm effort, and I worked each one more from that point. While the times were encouraging I felt my turns were rushed and shallow. I would almost rather swim a bit slower and have more quality turns. By round three I did not have much left, so put the fins on, kicked a 200, and then did the last round. It was more fun to work hard going under a minute, thats for sure.
    Categories
    Swim Workouts
  5. Friday 12/7/12

    Friday 12/7

    AM and PM SCY

    AM swim:

    600 swim (200 FR/200 IM k/dr/200 FR)
    3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel

    12x50 @ :55 pull w/ buoy
    6 25 FL/25 FR
    6 FR w/ strapless paddles

    5x300 @ 4:00
    #1 - broken at the 75s :05
    #2 - broken at the 100s :10
    #3-5 D1-3 (3:27, 3:19, 3:13)

    150 EZ

    Total: 3150

    PM swim:

    Swim Meet!!!

    500 swim
    8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
    6x50 @ :50 D1-3, 4-6
    6x75 @ 1:00 odd: build even: DPS
    3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
    6x50 @ 1:00 odd: 200 pace, even: DPS
    100 EZ

    200 FR - 1:55.94

    300 EZ

    Total: 2850
    Categories
    Swim Workouts
  6. Thursday, December 6, 2012

    by , December 7th, 2012 at 07:00 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 80, 100% water clarity.
    Sunny with humidity at 62%

    Warm up:
    1x1200 FR/BK by 200

    *Set 1*
    4x400 on 1:00 rest 100FLY/100BK
    8x100 on :30 rest 50BK/50BR
    3x200 on :30 rest 25BR/25FR

    *Set 2*
    10x100 SDK w/Fins on 1:40, desc 1-5,6-10
    do as by 25;
    1. 10 kicks under
    2. 8 kicks under
    3. 6 kicks under
    4. 10 kicks under


    *Set 3*
    Broken 1000 Pull w/bouy, tube, paddles as;
    4x150 on 2:15, 4x100 on 1:30
    • 150s did 1:46, 1:45, 1:43, 1:42
    • 100s did 1:08, 1:07, 1:07, 1:06


    Warm down:
    400 EZ FR/BK Swim

    Comments:
    • A bit sort from dryland work, but the warmup was good.
    • Set 1 - IM transistions, did a 25 of each 100 fly drill
    • Set 2 - Slowly making some progress on underwater SDK working towards 12 Kicks under water with fins.
    • Set 3 - Pulling with EVF emphasis
    Categories
    Swim Workouts
  7. Thursday 12/6/12

    Thursday 12/6

    AM only Crossfit

    I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.

    15:00 AMRAP
    10 burpees
    100 meter sprint
    10 med ball slams w/ 20 lb ball
    30 mountain climbers

    RESULTS: 7 rounds + 10 more burpees

    and then for time:

    500 meter row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/10/20122

    by , December 7th, 2012 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:10
    1 x 100 fast 2:00
    Four rounds, choice.

    1 X 100 easy

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50- 1 of each stroke - 1:00
    Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  9. Workout 12/7/12:

    by , December 7th, 2012 at 11:16 AM (Maple Syrup with a Side of Chlorine)
    Not too sure this qualifies as a workout, but here goes:

    Miguelito's mystery meet warm-up
    - without a few block sprint 25's
    (Solo/Rec/1400 yds/35 min)
    --------------------------

    Prepared for the meet - excited to race in a nice pool and see some folks I only run into a few times a year. So cool to be a part of the swimming community. I'm signed up for:

    Saturday:
    #06 Men 100 IM
    #08 Men 200 Breast
    #12 Men 200 Back
    #18 Men 50 Fly
    #20 Men 200 Free

    Sunday:
    #30 Men 400 Free
    #34 Men 100 Free
    #38 Men 50 Back
    #44 Men 200 Fly
    #48 Men 100 Back

    Looks like I'll be done both days before 3pm, so that is very nice. Getting packed up today and ready to leave home tomorrow morning by 6:30 for the three hour drive to Boston. Weather is looking good for the weekend, so only one night in the big city.

    For other folks swimming this weekend - go fast!
    Categories
    Swim Workouts
  10. 12.07.12 - Friday workout

    by , December 7th, 2012 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Ray and Danny. Pool theft has suddenly become a big issue. I'm not talking about people going through your bag to steal your wallet. I'm talking grand theft kickboard. Dave took some extra security measures today to help with the problem:


    SCY

    600 Warm up

    6 x 200 IM - 3:20 (50 swim/150 kick)
    50 Easy
    Made these which is kind of a shock. My kick seems to be improving a lot.

    Finished up our challenge set that we skipped for the last couple weeks:
    6 x 50 - :50
    2:00 Rest
    4 x 50 free, :10s rest between each 50.
    50 Easy
    Made 2:02. I think I'm set for a personal best (2:04 was my previous best meet time) but 2:00 is going to be tough unless I find a little more speed in the next month or two.

    25 Easy
    1200 Relay - 12:00
    Two teams of three. Each of us did 8 50s from a dive. I think we made 11:52.
    75 Easy

    8 Rounds of:
    * 25 Kick, face in water, no breath down/25 easy kick back - 1:00
    * 50 Easy pull - 1:00
    50 Easy
    This was new to me. I wasn't sure if I could make it but I was fine. Breaststroke kick was easiest. Fly kick hurt but flutter kick was the toughest.

    200 IM Timed (2:36) Went to hard on the fly and had nothing left for the back half of the IM.

    300 Cool down

    (4250 Total)
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  11. dec 7 2012 life in the medium lane.

    distance free From what i remember.....

    swam 3550 and for the life of me i can not remember the break down other than it had plenty of 100's and a few 200's because what would a swim be without 200's.

    the first half of the swim was nice. shared a lane with a pretty good swimmer. What made him pretty good... his manners. then we got another person in so we had to circle swim. she was extremely ambitious and brought her own pace clock.

    i know if you bring your own pace clock it is usually in the form of a wrist watch. but to bring your very own big one that you have to prop up on a set of kick boards just makes you extra special. soon after our new lane mate jumped in we dropped one of the first two. so back to straight out and back. then a guy in the most festive type of jammers decided to hop in.

    he was also an ambitious type. and soon in the medium a neck and neck grudge match ensued between the pace clocker and festive jammers. they were barely able to out touch the wall (keep in mind we are supposed to be circular swimming). then they would leave starting a new lap right on each others' toes.

    this become obnoxious and luckily i was done with my swim. i need to get fast again and get back into the fast lane.
    Categories
    Swim Workouts
  12. Thurs, Dec. 6, 2012 7:05-9:00pm

    by , December 7th, 2012 at 01:00 AM (Fast Food Makes for Fast Swimming!)
    Got in a little late again, but this should be the last time since my son's session of swim lessons ended tonight. Alas, he didn't advance on to the next group, but he is improving. I didn't think he'd go right from near nothing to big fish in 5 weeks, but you can dream right? Once he's in the pool, he has fun, but the hard part is getting him to get to the pool and get in. 6 year olds.


    Warmup:

    I got in a 200 Free out of the warmup period, then:
    12 x 75 Kick w/ fins & board (no fins for me) @ 1:30 fast/ez/fast by 25s. (went 1:15s)
    10 x 100 Free warmup stretchout pace @ 1:45 (held 1:11-1:14s)
    (2100/2100)

    Again, we split up into the Senior State taper lanes/non-taper lanes -->(my lane)
    Pull Set - each one @ LIFO + :30
    500 Free Pull @ 70% (went 6:05)
    400 Free Pull @ 75% (went 4:45)
    300 Free Pull @ 80% (went 3:23)
    200 Free Pull @ 85% (went 2:12)
    100 Free Pull @ 90% (went 1:02)

    100 EZ
    (1600/3700)

    12 x 50 Kick w/ board @ 1:10 3 of each stroke. Did 3 Fly, 3 Back, 6 Free
    (600/4300)

    3 Rounds of:
    • 200 IM @ 3:30 (Desc. by Rounds) (went 2:45/2:40/2:37ish)
    • 2 x 50 Free AFAP @ 1:30 (went :29/:28s)
    (900/5200)

    200 EZ and out

    -----------------
    5400 Yards


    ===========================


    I did dolphin kick in place of the breaststroke kick tonight like usual, as my groin pull is still giving me a hard time. Flutter kick and dolphin kick don't bother me, but it really sucks when I forget like tonight and accidentally do a breaststroke kick during the pullout! OUCH!
    I'm sure hoping things heal up, cause I'd like to be able to swim a 400 IM at some time, either the end of Dec. or mid-Jan. at a couple meets.
    Anyone know how long something like this takes to heal? I don't think its a very bad injury, and I haven't gone to see a doctor to ask either, nor do I ask for directions when lost.
  13. Better, Thursday, Dec. 6

    by , December 6th, 2012 at 06:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1200 with a few bursts and up tempo 25s


    ++++++++++++++++++++++++++++

    I feel better today. Still a bit queasy but able to eat at least. Have had a weird headache most of the day and a bit of a sore throat. I hope that's not some new thing. Poor Fort Son started getting sick in the middle of the night last night and Lil Fort seems under the weather.

    Psych sheets for BU are up:
    https://docs.google.com/a/regionalym...T2c/edit?pli=1

    There are a lot of VERY fast ladies in the 50-54 age group at this meet, somewhat unusual: Andrea Block, KPN, Kim Crouch, Carolyn Voorhees, etc.

    Here's the timeline:
    https://docs.google.com/file/d/0B-m1...ZHM/edit?pli=1

    My events are at:

    100 IM, 10:45 am
    50 free, 12:02
    100 fly, 2:30

    100 free (prolly a 50 split depending on how Sat goes), 11:45
    50 back, 12:52
    50 breast, 2:02
    200 free (maybe 100 split), 3:05

    50 free had been my focus event for the meet. I don't think I'll want to do an AFAP 100 free that close to my 50 back on Sunday anyway. I might want a redo from Sat. given that the 100 IM is first and will take the edge off my 50 free without more rest. On the whole, given this week, however, I'm not going to worry about my times overly much. I'm glad I at least have times in 5 SCM events and a very fast time in my baby the 50 back.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/07/20122

    by , December 6th, 2012 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM or stroke 5:15
    1 X 100 stroke 2:00
    4 X 25 stroke :30 #4 on 1:30
    Three rounds.
    100's & 25's: Round 1 fly, 2 back, 3 breast

    1 X 300 free negative split 4:15 4:00
    4 X 100 1:05 1:20
    two rounds pull or swim. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  15. Thu Dec 6th 2012

    by , December 6th, 2012 at 01:05 PM (Ande's Swimming Blog)
    Thu Dec 6th 2012

    I swam Mon, Tue, & Wed
    Today I am sick and am not going to swim feels like a bad cold
    Categories
    Swim Workouts
  16. 12.06.12 - Thursday workout

    by , December 6th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and Aundrey. I'm pretty sore from yesterday but muddled through today's workout. Not terrible but I definitely took it easy where I could get away w/ it.

    SCY

    600 Warm up

    4 x 125 - 1:45 (Odd IM, even free)
    4 x 125 - 2:00 (IM, Free, IM, IM)
    100 Easy

    8 x 100 - 1:45
    * Odds hard free (1:09, 1:08, 1:05, 1:05)
    * Evens easy stroke, Last one hard free - 1:05
    100 Easy

    8 x 75 - 1:15
    * Odds easy free
    * Evens hard stroke
    100 Easy

    8 x 50 - 1:00 (SDK down w/ fins, easy back)
    100 Easy

    8 x 25 - :45
    * Odds easy free
    * Evens hard, no breath from dive
    100 Easy

    5 x 200 Pull - 3:00
    * Odds backstroke (2:40s)
    * Evens free (2:25, 2:20)

    8 x 25 - :30 IM Order

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  17. Wed, Dec. 5, 2012 7:15-9:00pm "Be Like That Guy"

    by , December 6th, 2012 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    We had our awards ceremony starting around 6:30pm tonight for the meet last night. Luckily John flew through the group of people who were there, and just highlighted a thing or two about each person, 'cause we could've been a while. We had 112 swimmers, twice as much as the 2nd place team, yet beat them by 3 times as many points!!

    John told the group that he likes my work ethic, and my competitive spirit in practices. I'm always there pushing the kids that are more than 1/2 my age, giving him more leverage when the kids start complaining about the sets getting too hard.

    7:15pm
    Warmup:

    800 Free
    (800/800)


    18 x 50 Kick w/ fins & board (did w/o fins)
    • 6 @ :50 - made them
    • 6 @ :45 - made 4 of them, skipped #11, made #12
    • 6 @ :40 - did 4 of these, but didn't make the interval whatsoever!
    (750/1550)

    We got separated into different lanes based on who is going to the Senior State meet in Federal Way, and who is there to work hard (not tapering). I'm in the work hard group.


    Main Set - Be Like That Guy (way too much backstroke):


    3 Rounds of 4 x 200 Choice of Stroke @ 5:30 FAST, but all 4 in each round are the same.
    • Round 1 - Did Backstroke (2:30/2:25/2:22/2:25) - my time in the meet was 2:20.xx
    • Round 2 - Did Backstroke (2:35ish) legs getting tired
    • Round 3 - Did Backstroke (2:35/2:30/2:30) On #2 and #3 I challenged an 11 year old boy who was doing freestyle in the next lane over to race. He beat me, but not by much.
    On the final 200 of Round 3, all kinds of challenges started being issued up and down the pool, including from a girl who was doing freestyle and was way faster than my backstroke. I agreed, but said I'd be doing FLY to attempt to win the challenge.
    By this point the pool was pretty empty, so John spread us out across the 6 lanes, and I got my own lane, along with the girl doing freestyle in the lane next to me. It was on!! 35 year old flyer vs. 12 year old freestyler girl.
    Approaching the 75 turn, I was dead and wanted to quit, but knew I couldn't with all that was at stake. Just tried to maintain my breathing pattern and push on. Turns sucked, SDKs off the walls were non-existent. 150 down, 50 to go, she was just about tied with me, and we raced to the 175 together. Coming off the final wall I gave it all I could, and somehow managed to feel good doing it. Coach John was loving it! The 12 year old went a 2:14, just missing her lifetime best of 2:13, and I went a 2:12, just one second slower than the 2:11 I did in the meet last Saturday! Sometimes these challenges bring out the best in people, especially when you don't have a lot of prep time to think about them.

    200 EZ
    (2600/4150)

    4 x 25 Sprint Kick w/ board @ 1:00 FAST

    150 EZ and out

    --------------------
    4400 Yards
  18. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!
    Categories
    Swim Workouts
  19. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!

    Updated December 14th, 2012 at 06:33 PM by StewartACarroll

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    Swim Workouts
  20. Wednesday 12/5/12

    Wednesday 12/5

    PM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    8x50 @ :50 3/3/3 drill w/ strapless paddles

    Total: 1400

    Sore and somewhat unmotivated today so I just took it easy.
    Categories
    Swim Workouts