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  1. The Ederle Recap

    Getrude Ederle:

    The day was amazing. Clare and I spent the night in Bklyn. I woke up early to mix my feeds and fill up a few thermoses with hot water, checked the website for any last minute changes.... none, and loaded up the car. We were treated to a beautiful full moon (cosmo's moon?) still shining bright in the morning sky. There was little traffic on the BQE to the Bklyn Bridge to the FDR north to Houston St. We arrived to pick up Sharoz... knocked down a strong cup of coffee and a bagel (its not morning in NY without a bagel) and drove to north cove. Kayaker Michael Hayes was already there, and we unloaded all of our things parked the cars and greeted the other early arrivers.

    Steve Munatones was there to crew for Michael Miller (the Hawaiian!) and we had a little chat while the crowd continued to gather.
    [nomedia=""]YouTube - Dave Barra Talks About His 2010 Marathon Swims[/nomedia]

    We all met up with our assigned observers, were given a pre-race briefing, sang happy birthday to Gertrude and sadly learned of Fran Crippen's tragic death in Dubai. The only time I ever got to see Fran swim was at Governor's Island last year for the NY Pro Swim 10k. He was gracious, and was the only swimmer to approach the rocks where we were watching to thank everyone for coming. We would be swimming around the other side of Gov's Island, the Bklyn side called Buttermilk Channel (no one knows why).

    We boarded our boat met Captain Al White and left the dock at North Cove.... heading slowly to the Battery for the start. Michael paddled away and was waiting for us when we got there. Lots of CIBBOWS friends were cheering from the sea wall. The start was staggered in 4 waves. Lance Ogren and I were the last to splash.

    I drank a pre-race cocktail of EFS and 1st endurance Pre-Race.... quite the same as I had been doing all season, but in retrospect, I didn't hydrate enough. It would be easy to blame the chilly morning, but really, I just f'd up. I began my regular 20 minute feed cycle of alternating EFS and ginger tea with agave nectar, but had trouble urinating and digesting the high calorie mix. My left hamstring cramped up and I took a couple of minutes to squeeze it out and settle into a no-kick stroke. By the Verrazano Bridge, I started giving back my feeds to the sea immediately after drinking them down, and shortly after that pretty much emptied my stomach. My stroke rate that started at about 70 , now dropped to the low 60's. I would get it back up to 70 again after the next 2 warm water only "feeds". I took nothing for the last hour. I have to make sure to hydrate to the point of "free-flowing" before these swims. I was able to manage things this time, but would have had a hard time on a longer swim.

    Sandy Hook lies pretty low, so when I was able to see the beach from the water, I knew I had less than 2 miles to go and Michael confirmed this. There was some disagreement about whether to send more feeds my way for the final push... I knew I could finish this on my reserves and would have turned away the bottle... throat quite sore from puking and not wanting to tempt an encore performance.

    The Ambrose Channel was busy with ships both anchored and underway. From the water, it is impossible to know which are moving and which are stationary. My boat kept pretty far to my left, with the kayak between. As the wind was coming from the west, things were a little bumpy at times... not big, but hard for me to fall into sync with. I breathed to my left (east) almost exclusively for this one.

    I heard that Lance and Liz Fry had quite a race to the finish, but we all landed pretty spread out across Sandy Hook; Eileen Burke was next to me. No time to chat though, so just a quick congrats and back to the boat to warm up. My capt was taking temperature readings from 55 - 56+ throughout the swim. I am certain it never hit 60, and I'm happy to say that this is the longest swim in the 50's I've done to date.


    Some pics from Tom McGann:

    .... and I'm happy to see about half of the field signed up for a victory lap at Coney Island on Nov 6th!!!!!
    (and so can you be too!)
  2. Monday, 10/25/10

    by , October 25th, 2010 at 07:15 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Hard workout today!

    Warm up
    400 swim (did 200 then added snorkel for next 200)
    8 x 50/1:00 IM Order
    (fly-44, 43; back-44, 42; breast-50, 48; free-40, 41)

    Main Set
    4 x 100 Free/1:25 desc to strong
    (went 1:16, 1:20, 1:18, 1:18
    8 x 25 Back/30 Strong - long UW off walls
    (started at 10-12SDK but was down to 6-8 SDK by end of set. Times around 22-24)

    4 x 100 free/1:30 desc to strong
    (went 1:18, 1:17, 1:19, 1:17)
    8 x 25 Fly/35 Strong - long UW off walls
    (was going around 20 with 10-12 SDK at the beginning, and 6-8 at the end)

    4 x 100 Free/1:40 desc to fast
    (1:16, 1:18, 1:18, 1:17)
    8 x 25 Brst/35 Strong
    (times were around 25)

    200 IM Moderately Strong/5:00 (went 4:30)
    175 Back flutter very strong/4:00 (went 3:30)
    150 IM Moderately Strong/3:30 (went 3:10)
    125 Back flutter very strong/3:00 (went 2:25)
    100 IM Moderately Strong/2:15 (went 2:00)
    75 Back flutter very strong/2:00 (went 1:30)
    50 IM Moderately Strong/1:10 (went 1:00)
    25 Back flutter Fast/1:00 (went 25)

    Warm down
    100 easy free and back

    Total: 3400 yards
  3. The water is getting colder

    Yesterday I swam at Brighton Beach. It was a warm day, with air temps in the 60s and no wind, but the water has dropped to about 57. After the initial shock of getting in, swimming in it felt really beautiful and mellowóthe water was flat and very clear. I swam about 2.5K, according to the CIBBOWS distance chart. I brought a football to throw around on the beach to warm up before and after the swim, and that seemed to help keep the shivers away.

    Every time I go out to the beach now Iím a little apprehensive, because I wonder if this is the day that the water will just be too plain cold for me to swim in it. So far so good, and thereís only two more weeks until the race on 11/6. I donít know if Iíll keep on going after thatóIíd like to make it through Thanksgiving, but I still feel fairly inexperienced at this cold-water swimming stuff, and just have no idea how hardy I will turn out to be.

    Iím also looking ahead and thinking what mix of pool and open-water swimming Iíd like to do next year. After doing mostly pool swimming this past summer, I started OWing this fall only after realizing that there would be no local end-of-season SCM meet for me to focus on. I figured Iíd sign up for the crazy November swim that CIBBOWS was hosting, and started going out to the beach to acclimate for that. In the weeks since, Iíve really fallen in love with swimming in the ocean, and have been amazed and delighted at how much easier it seems to swim longer distances once the water is cooler. Iím looking forward to continuing swimming weekends at the beach this spring and summer, and am thinking of what races I might do once the water warms up again.
  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/10

    by , October 25th, 2010 at 04:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Three rounds. Round 1 left, 2&3 right.

    1 X 200 kick 4:00
    4 X 50 kick 1:00
    6 X 25 sprint kick :45

    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast

    2 X 100 swim down 2:00

    4 X 100 best stroke(no free) 2:20
    Swim same as above.

    2 X 100 swim down 2:00

    5 X 50
    from the blocks. 25 sprint and turn, easy back.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. 10/25/10--Monday Morning

    by , October 25th, 2010 at 10:26 AM (The Labours of SwimStud)
    Warm Up
    600 FR
    12 x 25 Kick :45 every 4th sprint

    6 x 100 50 DR/50 Swim.
    2 catch up with stick, 2 catch up, 2 1 arm
    10 x 100 1:35
    1,3,6,8 1st 25 Hard
    2,4,7,9 4th 25 Hard
    5 & 10 1st and 4th Hard

    100 EZ

    Post Main

    2 x 300 4:30 I did good on the first one coming in around 4:10. The second one was closer to 4:20 and hurt like hell.

    Kick Set

    500 fin kick
    Cool Down
    300 EZ
  6. 10/25 Practice

    by , October 25th, 2010 at 09:42 AM (Random Nonsense)
    Next/Last USAS meet starts Friday.

    No lane ropes in today and whoever removed them, removed them randomly, so when we showed up it wasn't even obvious if we should try to put them in widths or lengths. The bulkheads were set for either. Did widths thus no blocks.

    I was achy before practice, no good idea why, but my left shoulder is still bothering me. Everything else got worked out.

    Warm up
    - 300 swim
    - 300 back
    - 5x100 drill swim
    Main Set
    - 200 fast (2:13)
    - 4x50 kick ez
    - 200 back
    - 4x50 fast (:32?*, 29high, 29high, 29high)
    * Coach was standing in front of my clock, but it didn't look good
    - 200 kick
    - 4x50 back
    - 4x100 on 1:20 (just make)
    Cool down
    - 300 back/free

    Took it pretty easy for most of the workout. The fast stuff was pretty disappointing.

    I can't say I am excited about this meet. It is a fast pool, but 13+ will be in the deep end and <13 will be in the shallow end. Thus no seating space, 2 lanes for warm up cool down during the meet. My events are in the middle the event line up.

    My plan is to warm up at Lifetime Sat and Sun morning then head to the meet after it has started hopefully getting there not too early before my event.
  7. Will it ever end?

    by , October 25th, 2010 at 08:08 AM (Mixing it up this year)
    My allergies NEED to GO AWAY!

    Took it easy today, tried out a new pair of goggles to see how they would help my body position. I got big eye circles now.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Free kick w/snorkle & fins alt streamline & rotation by 100
    200 Free w/fulcrum didn't like this toy
    50,100,150,200,200,150,100,50@ :45 Base per 50 Free W/paddles & bouy
    300 Free easy

    Total 3500 yards
  8. Saturday swim

    by , October 24th, 2010 at 09:43 PM (Elise's Fitness Fun)
    Got in a quick workout Saturday morning as follows:

    200 swim, 200 pull, 200 kick

    8 x 50 back pull with paddles on :55

    4 x 50 AFAP free with fins on 1:15

    100 easy

    4 x 25 fly with fins on :45

    100 easy

    1500 SCY
  9. Day 3 and I am in shock

    by , October 24th, 2010 at 07:40 PM (Mixing it up this year)
    Dispite feeling like I am hacking up a lung yet another day of great swims for me.

    My 100 Fly was a 1:22.81 an all time best time for me as a masters swimmer.

    My 50 Free was a 28.93 a great swim for me especially since my last outing was a horrid 32

    Total yards 1500 with warmups/downs.
  10. Dead Cat Bounce, Oct. 24

    by , October 24th, 2010 at 04:39 PM (The FAF AFAP Digest)
    GMU Sprint Classic:

    Journeyed to my home pool for the annual Sprint Classic hosted by GMU. I wasn't sure what to expect from this meet, but I am thrilled and relieved at how it went given recent circumstances. The lovely Eney Jones predicted a "dead cat bounce," [ame][/ame], and that's pretty much what happened. I just hope I can avoid further ensuing decline.

    50 back, 28.1

    I was absolutely shocked to see this time. But it was one of the rare instances where I executed almost perfectly -- start/turn/finish/SDKs were all very solid. My turn was especially sharp and (unlike LCM Zones) my turnover felt fast and smooth (though I was underwater for 14-15 meters each length). I have changed my backstroke start slightly, apparently to good effect. Instead of pulling up and in, I'm just pulling up and keeping my head straight. I think I get into the water slightly faster this way and am slightly shallower.

    This time is faster than I swam at the Sprint Classic last year in a B70 (28.55) and faster than I swam tapered in Atlanta in a Jaked (28.3) Of course, I did forget my nose clip in Atlanta -- not today!

    Honestly, I think this is my best swim of the entire year.

    3 out of the last 4 of my fastest 50 backstrokes have been in this pool. Coincidence?

    50 fly, 27.8:

    This race was not as well executed, but I'm still very pleased with the time. My breakout was subpar, possibly because I hadn't pre-determined how many SDKs to take. But Coach Cheryl said my turn was excellent and that I pulled ahead with my SDKs. I tightened up the final few strokes and had an unfortunate long glide to the finish. Still, this time is only .2 slower than I swam last year in my B70. I only took a breath at the turn and one breath on the second length.

    50 free, NS

    Didn't swim this event. I was tired and shaky after the 50 fly and couldn't get my heart rate down fast enough. (There weren't that many heats between the 50 fly and 50 free.) I think scratching was a smart move.

    Battle of the Drop Dead Sprinters:

    Most fun part of the meet. Everyone swims 4 x 25. Winner is determined by place. This year, points were given for 5 places, 5-4-3-2-1.

    25 back, 13.3

    Nailed my backstroke start. Speedo said I had a nice underwater. This time is .4 seconds faster than last year in my B70. .4 seems like a awfully lot in a 25. I seem to recall my start wasn't very good last year. Finished 1st.

    25 breast, ?

    I honestly can't remember my exact time. I think it was a 16.5 (?), which is way way slower than last year's 15.69. I've always said that the speed suits made the most difference for me on breaststroke. This is further confirmation. I also went a bit too deep on the start and had a slight float up. I seem to do this frequently in the evilstroke. Finished 6th.

    25 fly, 12.6:

    Everything went perfectly and, unlike my 50, I nailed my finish. I just out touched a real speedster, and it was only because I beat her off the blocks. This is the same time I went last year in my B70. Finished 1st.

    25 free, 12.2:

    Ugh, the starter held us forever. I got off the blocks slowly and was kinda bummed. Was .2 slower than last year. Finished 4th.

    In the end, I defended my title as the Fastest Woman in the Water, but it was very close. Lots of fast chicks in the pool this year. I got a nice USMS shirt as schwag. And congratulations to The Little Devil Roddin, who had blazing fast 25s and captured the Fastest Man in the Water award.

    Congrats to Speedo "no SDKs for me," for winning the 50 free in a close race!

    As always, so great to see all PV folks, including the Roddin baby bump.


    I had no expectations whatever for this meet. So I'm happy to come away with a pair of good times in my best events. I guess I did enough speed work in the last couple weeks to keep the fast twitch muscles sharp. Now to start re-training and get back in shape for 100s as well.

    Already feeling a bit sore ...

    Updated October 24th, 2010 at 09:45 PM by The Fortress

    Masters Swim Meets / Events
  11. Meet report--AGUA SCM Pentathlon

    Yesterday evening I walked over to Asphalt Green for a small, quick swim meet. It had been an unsettling day, in part because of the sad and shocking news about Fran Crippen. Our meet began with a brief announcement and a moment of silence for him.

    I just swam 2 events—here’s how they went:

    200 scm IM
    Seed time: 2:52.25
    Swam: 2:51.27 (39.19, 43.67, 49.35, 39.13)

    Those splits are hand-timed. This was a well-executed race and seemed like about the best time I could swim right now. I was happy to swim an in-season scm time that beat my most recent tapered lcm time of 2:53.45. Looking at those lcm splits (39.5, 43.5, 51.0, 39.5), I see that the 2 swims are very similarly shaped, with the breaststroke a tad faster on the more recent swim. I’ve been working on my breast technique and would like to attribute the difference to that, but it might well have more to do with having the extra breakout from the scm turn, and that making more of a difference on BR than on the other strokes.
    Addition: Actual splits were 38.84, 44.32, 49.30, 38.81

    100 scm BK
    Seed time: 1:18.81
    Swam: 1:18.02 (38.33, 39.69)

    This was also a well-executed race. I was very happy with my start, although we were held for as long as I’ve ever witnessed on a back start. I really love the FINA-wall touchpads they have at AG, which are quite sticky. I popped up a bit too much off my 3rd turn. Again, my time beat my lc tapered time of 1:18.40 (38.27, 40.13). Since my best LC and SCM times tend to be fairly close, I took that as a good swim.

    I scratched the 400 IM. The 2 previous swims had both hurt a lot, and I felt like I’d done all the brave swimming I had in me for the evening. If you’re not prepared to swim bravely, a 400 IM probably isn’t worth doing.

    This meet was in one of my home pools, and it’s always nice to race in a facility you know well. We never swim scm there, though, so it was a little disconcerting to have the bulkhead in an unfamiliar place, both in relation to the pool bottom and ceiling. On the last two legs of my IM, I found myself really resenting that extra 2+m of floor every time I swam over it!

    One really great thing at this meet: It was deck seeded, but once the heat sheets were printed and posted one of the coaches running the meet took a sheaf of them up to the pool balcony for the spectators. My husband really appreciated being able to follow the action and knowing when I would be swimming. Masters swim meets don’t draw many fans, so it’s nice to see the few that show up treated well.

    Updated October 26th, 2010 at 11:04 AM by swimsuit addict

  12. DOUBLE FAST Fri Oct 22nd, 2010

    by , October 23rd, 2010 at 08:54 PM (Ande's Swimming Blog)
    DOUBLE FAST Fri Oct 22nd, 2010

    didn't get around to blogging this yesterday
    Opted to sleep in this a.m.
    skipped Saturday practice

    Subscribe to Ande's Swimming Blog

    throat & left middle deltoid still a bit sore

    Tyler Coached
    noon to 1:15
    UT Swim Center main pool
    swam beside james jon ned
    wore yingfa jammer

    4 x 200 fr 50 k 50 dr
    stop at 12:20


    4 rounds of
    50 70% on 1:00
    50 80% on 1:00
    50 90% on 1:00
    1:00 extra rest
    50 100% for time
    100 easy on 3:00
    100 fast on 2:00
    100 easy on 3:00

    round 1 fl 25, 100 fr 54 high

    round 2 bk 26 foot cramp, 100 bk 56

    round 3 fr 24 high, 100 fr 56

    round 4 kick 25 foot cramp, 59.6
    (rested extra 5:00 before 100 k)

    50 easy
    Swim Workouts
  13. Day 2 was another great surprise

    by , October 23rd, 2010 at 07:19 PM (Mixing it up this year)
    Got no sleep last night since all I did was cough all night long. So I got up at 5:30 had to meet with someone to give a ride to the meet.

    During warmup I felt ok be felt significantly slower than Friday night.

    First up was the 200 Fly normally my time hovers around 3:15 but this time I went a 3:11.22

    My 500 Free I was determined to do better than Friday nights splint and much better than my last swim which was horrid. Went a 6:20.78 for this outing which ranks in my top 5 swims ever.

    Total 1500 yards with warmups/downs
  14. Saturday, 10/23/10

    by , October 23rd, 2010 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back and free
    4 x 75 Back/1:30 - 25 R Fist, L normal - 25 L Fist, R Normal - 25 Full Stroke
    (was doing these around 1:08-:10)
    4 x 50/1:00 - Last 12 1/2 Fast Kick
    (did back on these was going around 43)
    4 x 50/50 desc Free
    (went from 40 to 35)

    Main Set
    20 x 50
    1/1:20, 1/1:15, 1/1:10, 1/1:05, 1/1:00. 1/:55, 1/:50, 1/:45, 1/:40, 1/:35

    - On 50's
    - No breath first 2 strokes off breakout
    - No breath last 2 strokes into turn
    - No breath first 2 strokes off push off
    - No breath last 4 strokes into finish

    1 x 300 smooth


    (I managed to stick with the breathing pattern through most of these. I normally breath after my 2nd stroke anyway so I tried going 3 off the walls. Coming into the wall is another story. But I managed to stick with the plan for most of it.
    Times were around 35-37 for most of the set until the end where they slowed to around 40 for the last 2. I missed the :40 send off both times and went on :45)

    12 x 25/:40 fast Dolphin Kick with Fins under water
    with monofin on these going on my back on odds, and on my belly on the evens. times were under 15 for all. My calves cramped on #9 so only did 10)

    12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water
    (doing these around 30 at first but was going faster at the end of the set, under 25. Did these the same way as on the previous set, odds on back, evens on belly. Did most with dolphin kick on the underwater then flutter on back on the surface to finish. Did a few with flutter kick all the way and I think I'm faster underwater with flutter than dolphin)

    1 x 600 Pull w Paddles, Fins and Snorkel - Negative Split
    (I did this with snorkel for 200, I dropped the paddles at 500 because my shoulders were bothering me. I averaged about 1:25/100 for the swim)

    Warm down
    did 100 easy free & back

    Total: 3850 yards
  15. Wednesday and Thursday

    by , October 22nd, 2010 at 11:42 PM (Elise's Fitness Fun)
    On Wednesday, finally got to run after a 7 week break. Broke my toe 7 weeks ago, so I've been careful not to do too much of anything that would delay the healing process. The weather was beautiful, so at lunch, did a 3 mile trail run where I alternated running 5 minutes with walking 2 minutes. Took it pretty easy and finished the run in 30:53.

    Still trying to get my motivation to do some solid swimming. The yardage is definitely not there, but took qbrain's advice and did one challenging set in the workout:

    300 - 100 rt. arm fly, 100 lt. arm fly, 100 alterate 2 rt/2 lt.

    4 x 100 fly kick with board (no fins) - try to hold 1:30 or better

    4 x 25 underwaters on :45 - did SDK on back with fins

    4 x 25 fly - no fins on :45

    200 easy

    1100 SCY

    Really surprised I made the 100s on 1:30 or better. Definitely took some work. I do have to say, however, that the 4 x 25 fly felt terrible. This may be what motivates me to start doing more. My stroke felt ineffective and weak. Not good when one is just talking about a 25!
  16. Pleased with my first swim of the meet

    by , October 22nd, 2010 at 10:48 PM (Mixing it up this year)
    With as bad as I was feeling all day I really expected to do poorly. I am tired of coughing all the time and ready to be normal again.

    My first swim was the 1000 Free and I broke 13:00 which I did not expect for today. I could see my split at the 500 and it was 6:29. I thought not bad but I didn't think I could negative split my back half of the race. I came back in 6:30 for a time of 12:59.57. Only 9 seconds off my time from last year when I was healthy.

    with warmups and warmdowns the total for this session was 2500 yards
  17. Swim, Friday, Oct. 22

    by , October 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)

    Warm up:

    900 various


    10 x 25 shooters w/fins

    16 x 25
    odds = EZ speed fly w/fins
    evens = EZ
    -- Took 6 SDKs + 4 strokes per 25. That seems better than usual, but I was stretching it out.

    50 EZ

    Speed Work:

    4 x (25 AFAP + 75 EZ)

    200 EZ

    Total: 2200



    I felt sharper than yesterday. Still hacking, but slightly better. Apparently no one is really aware that SpringHill Rec has reopened, as it's still blissfully empty with cooler water. Looking through my blog, I can see that I haven't done a hard workout since my LT death set with Speedo on Sept. 30. So it looks like a full 3 week sickness taper for me! At least I've managed a modicum of speed work recently.

    My neck is still wrenched. But I got a 45 minute emergency appt with my massage therapist, which I am dashing off to shortly.

    Cough, cough, cough. Bring it!
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/10

    by , October 22nd, 2010 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am planning a rest/taper for our SCM meet Nov 13/14. We'll drop the yardage back a bit this week.

    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:30 -
    Three times through. Round 1 intervals left, 2 and 3 right.

    8 X 100 free 1:45
    swim 1-7 at 85/90%. #8 @ 100%.

    2 X 100 swim down 2:00

    3 X 100 kick 2:10
    4 X 50 kick 1:00

    8 X 50 1:15
    Swim all at 85/90%.
    IM'ers: 2 of each.

    2 X 100 swim down 2:00

    8 X 25
    odd: build to race finish.
    even: sprint, from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Flat out Friday 10/22/10

    by , October 22nd, 2010 at 12:22 PM (The Labours of SwimStud)
    Warm Up
    600 Swim FR/BK by 100

    IM Main
    200 Kick
    1 x 200 IM 3:50
    2 x 100 IM 1:50
    4 x 50 IMO :55
    8 x 25 IMO :28
    100 EZ
    400 IM
    On the IM I did 40fly then switched to 3-4fly free to finish out. Still happy with it after the set.

    FR Main
    200 Kick
    1 x 200 3:10
    2 x 100 IM 1:35
    4 x 50 IMO :45
    8 x 25 IMO :22
    100 EZ
    400 FR I did mine in 6:00, I was happy with that.

    Cool Down
    400 EZ

    Swimming with an ex college swimmer, she pushes me on. I wrote this workout 5 secs faster per 100 than I normally do it, and managed to get it all done. I lifted after...I am done!
  20. Friday, 10/22/10

    by , October 22nd, 2010 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back & free
    3 x 100/1:40 smooth build
    (did all free, around 1:22)

    Kick w/Fins
    1 x 200/4:00 smooth
    (did on side with snorkel - 3:50)
    2 x 150/3:00 build
    (on back - went 2:20, 2:15)
    3 x 100/2:00 desc
    (flutter w/board, went 1:22-20 on these)
    4 x 50/1:00 strong
    (on back - went 35-37 on these)

    Active recovery
    300 swim free - 200 pull free - 100 drill - 50 scull
    100 swim back - 200 pull back - 200 drill /swim by 50's

    Cool down
    2 x 100/1:45 smooth

    Total: 2950 yards