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  1. Better workout today

    by , March 17th, 2010 at 07:39 AM (Mixing it up this year)
    Felt somewhat faster than normal today and got some good yardage in.

    10x100@1:45 Free
    500 alt 100 Free/100 Fly kick w/fins every 3rd fast
    5x100@1:45 odds fly evens back kick w/fins
    5x100@2:00 Fly as 25 rt arm, 25 lt arm, 25 swim, 25 underwater recovery
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    500 Free easy every 3rd 25 back

    Total 3900 yards
  2. Tuesday

    by , March 16th, 2010 at 10:18 PM (Swimming, Life, and Other Stuff!)
    I had a great workout tonight. I did a longer than normal warm-up (1,000 yds). Started building speed on 100's but blew away the 200's! (relative to my previous workout paces).
    The funny thing of it was I thought i was going to be tired. I probably did about 100 push-ups and lots of random other plank stuff today at the "Physical Best" teacher training workshop. My arms/triceps/chest were humming on the drive up to Noblesville. They settled down after warm-up and felt strong!

    Here is what I did: (I got in a bit early)

    **800 freestyle Swim
    **200 Backstroke swim
    **5 X 100 on 2:00 (alternate stroke/free)
    **300 Flutter Kick alt 50's back/front
    **3 X (200 Free on 3:30
    25 Free on :45 Hard
    25 Free on :40 moderate
    25 Free on :35 easy
    25 Free on :30 Hard
    25 Free on :25 moderate
    25 Free on :20 Hard
    50 free EASY)
    **300 freestyle with paddles/buoy working on evf and body roll.


    Tomorrow I have to teach; the rest of the week I get to go back to the Convention!!! Today's seminar was okay. I'm looking forward to lots of other upcoming presentations!

    Chiropractor and Grasston tomorrow after school. I'm already getting that uneasy feeling of dread. I know it will be okay. I wish I could just forget about it. I am a sissy!!
  3. Stress Relief

    Well, we were VERY lucky not to lose electricity over the rainy weekend. We also were very lucky not to have trees or tree limbs or utility poles land on anyone or anything, and we had only a moderate amount of water in the cellar (at its worst, about three on a scale of one to Mother's Day 2007). Our sump pump was going off almost continually, though.

    I missed last night's class because I didn't want to risk driving across town with so much high water in the streets, so I went tonight instead. Had an amazing workout of mostly freestyle and backstroke (YAY), and managed flip turns on pretty much everything except the drills and breaststroke--and this was sharing a lane.

    So the extra work I've been doing weekends practicing flip turns while swimming along lane lines and circle swimming has definitely paid off. I think what was giving me trouble before was that I could do the flip turns no problem with a lane to myself, but then everything would fall apart when I had to also watch out for someone else. Now, by George, I think I finally got it!

    The best stress relief in the world! Now it's time to

  4. Todays workout was short

    by , March 16th, 2010 at 04:50 PM (Mixing it up this year)
    Only got to do 1000 this morning since I started late, had to take my daughter for oral surgery and I got paged with an issue since I was on call.

    500 Free w/paddles & bouy
    5x100@1:30 Free w/paddles & bouy

    Total 1000 yards

    My daughter is doing better now, not so loopy as she calls it. Still looks like a chipmunk. She had 3 teeth pulled.
  5. Tuesday, Mar. 16

    by , March 16th, 2010 at 03:10 PM (The FAF AFAP Digest)

    Warm up:

    400 swim
    200 kick
    150 fly drills

    Main Sets:

    20 x 25 shooters w/Dolphina & Fortina @ 15-10 RI
    odds = on back
    evens = on belly

    1 x 50 AFAP double shooter on back w/D&F
    went 20

    100 EZ

    6 x 75 @ whatevah
    odds = 25 AFAP flutter kick w/board + 50 EZ
    evens = 25 AFAP free + 50 EZ

    100 EZ

    4 x 50 @ whatevah
    odds = 25 fast russian breast drill + 25 EZ
    evens = 25 long evil pullout + 25 EZ

    150 EZ

    Total: 1900



    Feel about the same. Super tired, but at least headache is gone. I was happy to go a 20 in my fast 50. Though I guess maybe Dolphina is super powered no matter one's physical condition.

    I looked up my 50 times swum at the Albatross meet in a Pro bodysuit. They are:

    50 free: 29.2
    50 fly: 31.4
    50 back: 33.8

    I'm aiming for around those times. 50 free is probably the most suspect b/c, for some reason, when I'm sick, freestyle feels like the first stroke to go. I lose any smoothness and start bouncing. Plus, there's not much time between the 50 fly and 50 free.

    Here's the psych sheet:

    I'm about to sign up for the Sunfish meet at he Freedom Center. Going to swim the 50 fly, 100 evil (as part of a 200 again) and either the 50 breast or 50 free, whichever I fancy to swim that day. I am going to try the 50 fly as a no breather (well, except for the turn). I won't rest for this meet; I'll essentially use it as a lactate workout and to practice starts & turns.

    I'm getting excited about rowing season starting. FortSon's first race is March 27 and he's the stroke for the lightweight 8. Only one more swim meet left, Sectionals, then the USA-S winter swim season is in the books. Thank god for that.


    Who drinks:

    Exercise addiction:

    Rest intervals at the gym:

    DST Sucks:;

    Running sucks:


    Glucosamine/chondroitin don't work:

    Updated March 16th, 2010 at 07:59 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -03/17/10

    by , March 16th, 2010 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 6:00
    4 X 100 1:30

    4 X 100 kick 2:15
    4 X 50 kick 1:00

    1 X 200 moderate 3:00
    1 X 50 fast 1:00
    1 X 200 moderate 3:00
    2 X 50 fast 1:00
    1 X 200 moderate 3:00
    3 X 50 fast 1:00
    1 X 200 moderate 3:00
    4 X 50 fast 1:00

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards.

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. IM day

    by , March 16th, 2010 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 3/16/10
    SCY, with Carrie

    100 swim free
    200 swim alt. 50 back/50 free
    300 pull free/back with P&B
    300 drill alt. 25 single-arm fly (3 right - 3 left)/25 3 right-3left back with fist /25 3 kick - 1 pull breast/ fist drill free
    200 kick no free
    100 IM swim

    swim 16x50 as follows:
    1-4 as 1 of each, IM order, on 55: make the interval
    (went around 45 on fly & back, 53 on breast, and around 40 on free)
    take 1 min. rest

    5-8 as 25 fist drill free smooth, 25 stroke fast, 1 of each, IM order, on 1:00
    take 1 min. rest
    9-12 as 25 stroke fast as above, 25 fist drill on 1:00
    take 1 min. rest
    (45-50 on the previous 2 rounds)

    13-16 as 1 of each, IM order, FAST on 1:15
    (fly-37, back-38, breast-50, free-35)
    100 easy choice

    kick on back: 6x75 w/20 sec. rest:
    middle 25 with 15m underwater FAST
    (with zoomers - around 1:10 and managed to get close to the 15m mark on all)

    swim down 250 choice
    Total: 2800 y
  8. Getting the stroke back a bit

    by , March 16th, 2010 at 12:56 PM (FREEDom)
    as it was, for what ever stroke I have, since I'm not a great technique swimmer. But, after the travel and light swimming last week, and the miserable got-to-get-it-in-and-done-so-I-can-feel-better-later swim on Sunday afternoon, I did feel better on Monday.

    Mar 15 6:30pm

    400 300 200 100 warm up... missed some getting in late

    20 x 20 on :30 fast/easy by 25

    The big set:
    4 x 25 on :30 fast free
    4 x 25 on :35 easy drill
    4 x 50 on :50 fast free -- held 29s
    4 x 50 on 1:00 easy drill
    4 x 75 on 1:10 fast free -- held 45-46
    4 x 75 on 1:20 easy drill
    4 x 100 on 1:40 fast free -- :02 on 1-3, :00 on 4
    4 x 100 on 1:45 easy drill

    Was supposed to do that set twice, but ran out of time, so did a shortened version:

    4 x 25 on :35 fast stroke (back)
    4 x 25 on :35 easy drill
    4 x 50 on 1:10 fast stroke (back)

    4 x 100 on 2:00 fast kick w/ fins

    200 easy

    I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the team.... I swim much better and harder with the team than I do on my own. Luke and Eduardo where kicking it up well on the fast swims, so go some racing in... they're both younger by about 15 and 25 yrs respectively, so they have another gear I don't have, but they're not fighting age yet! But I kill them on the easy swims
    Swim Workouts
  9. Tue Mar 16th 2010

    by , March 16th, 2010 at 10:39 AM (Ande's Swimming Blog)
    Tue Mar 16th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael,
    beside Tyler, Max, David Kahn, & a longhorn Aquatics kid
    dove in on time
    wore B70 legs

    warm up:
    3 rounds of
    100 fr 25 fl 75 fr 25 bk 50 fr 25 br

    Main Set

    25 fl fast off blocks
    50 bk
    75 br
    100 fr

    4 x 100 on 1:15

    50 easy

    50 bk fast off blocks
    25 fl
    75 br
    100 fr

    4 x 200 on 2:30

    50 easy

    75 br fast off blocks
    25 fl
    50 bk
    100 fr

    got out at 7:25ish to make an 8:00 meeting

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  10. Crazy crowded workout with team

    This morning I worked out with my team. Pool temps are back to normal, but we were super crowded—6 per lane, and it would have been more had I stayed in my usual lane (no one else was willing to move down). I started out the workout in a fussy mood—I like having space around me when I swim, but that was not an option today--but I ended up getting in a decent workout, and was happier when I got out. Here’s what we did:

    400 scy warmup

    8 x 50 swim/kick @ 1:05: 2 of each stroke, IM order

    4 x 25 FR @ :25
    :30 rest
    4 x 50 FR @ :45
    :30 rest
    4 x 75 FR @ 1:10
    :30 rest
    4 x 100 FR @ 1:30 [held 1:15s]
    1:00 rest
    4 x 200 FR @ 3:00 [held 2:35s]
    [I would usually do some combo of FR and BK when leading a slower lane on a set like this, so as not to lap anyone, but there was one other swimmer about the same speed as me who was going behind me, so that didn’t work. The last swimmer in the lane was being hyper-polite and/or nervous and stopping if we were anywhere near on the 200s to let us pass, which made me feel bad for him. I encouraged him not to stop (he could make the interval, but just barely, and not if he stopped for us), and told him that I would switch to BK or do a broken 200 if I caught up to him. (Passing on the straightaway would also have been an option, but that can freak people out on this team. I generally figure when I’m leading a lane that if there are passing issues, I have more options than the swimmer at the end of the lane who is struggling to make the interval, and so should assume more of the responsibility for making it possible for us to both get in a good workout). As it turned out, this last swimmer then ended up going super fast on the 200s where he didn’t stop, so there wasn’t even a question of lapping him!]

    50 easy

    Stroke set—twice through, 1st time BK, 2nd time BR
    4 x 25 @ :30
    :30 rest
    4 x 50 @ 1:05
    :30 rest
    4 x 75 @ 1:25
    1:00 rest

    4 x 50 warmdown @ 1:00

    Today’s crowding issues were due to one of our pools being closed—we usually have 2 Tuesday morning workouts, today just 1 with double the swimmers! I was glad I ended up with lane mates this morning who were all good sports about being sardined into the pool, and glad that I was able to get in some decent work. I definitely look forward to next week, when all our pools are back in action.
  11. HIIT and Swim

    by , March 15th, 2010 at 11:11 PM (Elise's Fitness Fun)
    Spring Break for the kids here, but we are staying close to home this year. Lots of plans for the summer to make up for it. While son was at a tennis lesson, I jumped on the treadmill at the Y and did a HIIT workout as follows:

    1 mile warm-up at 9:30
    1.5 miles of HIIT - 1 minute hard, 2 minutes eaasy - started out on hard at 7.5 mph and did last one at 9.5 mph

    .25 mile easy cool-down

    Went up the mountain tonight and swam 2,000 yards with the masters group:

    300 easy warm-up

    150 fly drill - 3 rt/3 lt/3 full

    2 x 200 I.M. drill - fly: 3 rt/3 lt/3 full, back - wide entry, breast - breast pull with dolphin kick, free - straight arm recovery

    150 back drill - wide entry

    100 breast kick

    2 sets of 4 x 75 on 1:45 - go hard: 50 fly/25 free, 50 back/25 free, 50 breast/25 free, 50 free/25 free

    100 easy

    4 x 25 free on :30 - 4 breaths, 3 breaths, 2 breaths, 1 breath

    100 easy

    2000 SCY

    Tightness in sacroiliac region was gone! Maybe the combo of rest, core work on Friday and Sunday, and running on Saturday and today loosened it up. Nice that I couldn't even feel it!

    Still recovering from what I had last week. Would probably not have been able to swim tonight if I had not gotten in a quick nap this afternoon. The little HIIT workout I did earlier in the day took something out of me. I think what I had last week was the flu. I got a swine flu shot this year, but not the regular flu shot. Shame on me.
  12. Monday, Mar. 15

    by , March 15th, 2010 at 09:01 PM (The FAF AFAP Digest)
    Slightly better today! Still excessively tired and headache-y, but otherwise improving.


    Warm up:

    750 various

    Main sets:

    10 x 50 @ 1:00
    done as 25 back shooter + 25 EZ

    10 x 50 @ 1:00
    done as 25 EZ speed fly + 25 EZ

    2 x (25 AFAP free + 50 EZ)

    50 EZ

    Total: 1950


    I didn't feel terrible in the water. I actually feel worse out of the water. I feel like I'm carrying around a 30 lb weight and lacking some cognitive function. But I think the fatigue and headaches are characteristic of that piggy flu thing I didn't get vaccinated for. Poor FortSon is getting sick. But he's already had piggy flu once. I hope he can't get it again, but I think I've read that that's possible.

    I'm scratching the 100 fly this weekend. I will send Jeff an email to that effect, as I don't see the psych sheets up yet. I just can't swim that event after having the flu. I'm still not remotely fully recovered. I hope I get a chance to swim it in SCM at some point this year. It's usually just a once a year event for me, as SCM meets are so few and far between here.

    I can't wait to be fully recovered and go back to serious exercising. I feel fat and flabby and out of shape. Blech. I miss my drylands!

    I was also forced to run around a lot today, and I hope that doesn't cause any relapse effect. You don't get to stop being mommy when you're sick.
    Swim Workouts
  13. Ho-hum Monday

    by , March 15th, 2010 at 08:37 PM (Swimming, Life, and Other Stuff!)
    I was up and out of the house by 5:05 a.m. destination Monon Center Pool. I noticed my gas tank was below E so I had to side track to the BP for some gas. Darn, I was hoping to get 4,000 scy this morning before work; kind of as a prelude to taper time. My gas stop set me back enough to render this an impossibility so I did a shorter workout.
    **500 Freestyle Swim
    **10 X 50 Free on 1:00
    **400 Freestyle gradual building free
    **2 X 200 on 3:30 (1st free/2nd back)
    **300 Freestyle with paddles/buoy
    **4 X 75 on 1:20 Free
    **200 Backstroke
    **2 X 100 Free on 1:45
    **100 Free on 1;45
    **6 X 50 free on :50
    3,200 scy

    I still had a slightly sick stomach today. I have no clue why I'm feeling this way. It makes me feel sluggish when I swim. Probably some 50'ish female malady that is best ignored.....carry on and don't look back!

    I didn't leave school tonight till 6:10 p.m.. We had a long, non-pertinent staff meeting. When it finally ended I still had to get ready for 3 days worth of subs. The printer in the pod I use was out of ink and my computer was somehow dis-abled and would not e-mail to the office copier. I finally found a fellow teacher in the building to e-mail my plans to, he printed them out in his pod for me. I was so tired and frustrated I just wanted to kick something and cry!

    Tomorrow Day 1 of the AAHPERD National Convention! I am getting certified in the "Physical Best" Program. I've used parts of this program off and on for years. I guess there are some updates and changes.
    i am looking forward to connecting with people I converse with on the NASPE-Talk list-serve. It's sort of similar to the usms blogs and forums. I love to finally meet the person behind the words!
  14. Swim Destination - The plan

    I have numerous open water swim destinations scheduled for 2010 including Austin, Boston, New York City, Pensacola and San Francisco. My intent is to review the swim, but mostly to review the trip and destination. I have completed more than 60 open water swims since 2004 including trips to Chicago, New York City and San Francisco. A primary restriction of my trips is to stay on budget, and on several occasions I have managed to attend multiple open water events in the same weekend. For example, I completed the 2009 Alcatraz Sharkfest on Saturday, and flew to Ketchikan, Alaska, to complete the 8-mile Pennock Island Challenge on Sunday. I have some opinions on open water swimming strategy. However, within the race and in training, I am a plodder… any appearance on a race podium will surprise me most. The intent of this blog is to review the swim and destination... training and strategy inquiries I'll leave mostly to the more experienced.
  15. Swim Destination - The blogger

    William’s aquatic achievements are largely limited to his teen and preteen years. His swimming career, arguably, peaked at the tender age of fifteen when he completed an open water mile in approximately 24 minutes at the friendly Camp Longhorn confines of Inks Lake in the Texas Hill Country to finish fifth in the boys camp. Prior to this Weismullerian meteoric rise, he demonstrated moments of brilliance. His adept swimming skills manifested themselves prenatally when the highly-motile and flagellate-propelled haploid gamete of his father - John J. Dailey, Jr. - departed ‘home’ with potentially some half-million other brethren in search of the more sedentary lifestyle related to consummation and fertilization. Prenatal development was not unlike any other chordate, time in the womb included pharyngeal gill pouches and postanal tail where seemingly life, or prelife, went swimmingly. To no one’s surprise, he was born to a livebearer under a bad moon rising and the sign of Aquarius - the waterboy. As tot and post-tot, he was highly skilled at dynamic apnea – underwater swimming for distance. The precise motivation for this underwater behavior is not known but might be related to the numerous sirens in his life – a darling mother, three conspiring, but not necessarily wicked, sisters and an endearing domestic. Avie Lee, the endearing domestic, had a cheetah-like lightening quickness in the terrestrial environment. William recognized his webfeet provided a tremendous competitive advantage, and peaceful refugia, in the lakes and sloughs of Louisiana over the fleet-footed, but terra-bound, Ms. Clark. The mere mention of water snakes seemed to tone down Ms. Clark’s enthusiasm for fetching the young tadpole from his niche in freshwater ecosystems.

    William rediscovered the appeal of open water swimming while under contract to the Environmental Protection Agency in Nevada. He just happened to be in Truckee, CA for the annual 2.7 mile Donner Lake Swim in 2004. He has since completed more than 60 open water swims across the continental United States including the one-mile Chesapeake Bay Swim (Maryland), the Alcatraz Sharkfest Swim (California), the Big Shoulders 5K (Illinois), the Wingshadow Horsetooth 10K (Colorado), the Minnetonka 5-mile Challenge (Minnesota), the Low Country Splash (South Carolina), the Long Bridge Swim (Idaho), the Governor’s Island Swim (New York), Chattanooga River Rat 1.2-mile Swim (Tennessee), Capital 2K (Texas) and the Pennock Island 8-mile Challenge (Alaska). Current goals include one century of official open water race events, i.e. one hundred swims, and completion of the Manhattan Island Marathon Swim in New York City, New York. He visualizes himself a yellowfin tuna or wahoo while swimming but morphometrics call to mind the lazy mechanics of the North American bullfrog, or a pythonesque drunken newt… he got better. William has been accused once or twice of drinking like a fish - a congenital disorder shared with his brother and likely passed along from both parents.
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  16. Spring Forward3/15/10

    by , March 15th, 2010 at 07:04 PM (The Labours of SwimStud)
    I hate the hours change. I feel terrible today, so tired. Weekend storms made a trip to Long Island into a heavy trip. Bonus was mega sushi dinner and of course, I hat too much sake...

    So I have a guts ache today...don't think it's the food or if it is maybe just too much of everything leaving me a bit blurgh. I think raw fish poisoning would have announced itself in a more spectacular fashion way before now.

    So I wrestled with my mind today tying to convince myself to swim and I went and did 4000 yards, then lifted weights after.

    Warm Up
    2 x 300 snorkel
    4 x 50 FR 3:00 got the last one down to 29-30 on a push..
    Kick Set
    10 x 50K 1:15 but ended up 1:30's first one was in :54
    4 x 50 EZ
    Fly Work
    4 x 50 3BR/3 FLY
    8 x 25 FLY did last one as a 50 a bit slower.
    4 x 50 EZ
    Aerobic Set
    10 x 100 1:45 desc 1-4 5 ez rpt 6-10 went 1:30 down to 1:25.
    Kick Set #2
    500 with fins
    Cool Down
    6 x 50 EZ
  17. A bit of backstroke

    by , March 15th, 2010 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    Monday, 3/15/10

    SCy, Solo

    200 swim free
    200 swim back
    150 kick free
    150 kick back
    100 pull free

    6 x 50 back on 1:15: alt. 25 kick w/15m underwater/25 fist drill
    (Not quite making it to 15M. But am getting past the midpoint of the pool)

    swim 4 x 75 back on 1:30: hold same stroke count throughout: 6-8 SDK off each wall; at moderate effort.
    (most of the sdk at 6, spl at 16 counting roll over stroke. Times around 1:05)
    swim 100 free easy on 2:00

    swim 4 x 50 back on 1:15: add 2 strokes w/same walls and really pick up the legs. Goal time under 38 on each one
    (stroke count varied between 15 and 18 on these. I was seeing 37-38 on the clock after I touched, rolled over and looked so times were under that)
    swim 200 free easy on 4:00

    swim 4 x 25 back FAST on 1:00: shoot for 15 low or faster.
    (Again spl varied but was no more than 18
    I was seeing 16± on the clock after I touched, rolled over and looked so times were under that

    pull 8 x 100 free moderate on 1:40, breathe every 3 the whole way and try to keep the stroke count the same.
    (with p&b, kept these between 1:20 to 1:25 spl at 14-15)
    Total: 2800 yards
  18. KONA

    Since this is the land of coffee, I thought I would make my fellow caffeine junkie friends jealous by saying how great the local brew is.

    ....and check this out:

    (makes you wonder what they'll think of next?)

    swim and photos coming soon........ stay tuned.

  19. Mon Mar 15th 2010 double at noon

    by , March 15th, 2010 at 03:53 PM (Ande's Swimming Blog)
    Mon Mar 15th 2010

    DOUBLED TODAY think I went over 8500 or 9000 for the day


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    Noon to 1:15
    swam with Larry, Pat Evoe, & Trent Turner
    beside James, Jon, Tyler & Besmir
    dove in on 12:07ish
    wore B70 legs

    warm up:
    500 easy

    Main Set

    5 ROUNDS OF 7 x 100 fr
    3 x 100 fr on 1:20 right into
    4 x 100 fr on 1:10
    then rested around 1:40 before beginning next set

    round 1 held 1:03's to 1:02's
    felt really good on these & slipped into an easy speed distance gear, felt way better than this morning

    round 2 held 1:03's

    round 3 held 1:03's

    round 4
    was kick with fins, but i didn't wear fins
    went into the set thinking we were going to do
    3 on 1:30, 4 on 1:20, but my lane leaders changed it to
    3 on 1:25, 4 on 1:15 (so I skipped a 50 from the 3rd 100 on 1:25
    then made all 4 100s k on 1:15)

    round 5 was kind of hurting from the kick & was thinking we had another round after this one that I was going to pound, so I took it easy, miscounted, and skipped a 50m then found out that was it.

    4 x 50 on 1:15
    25 SDK fast from a dive, 25 easy

    25 SDK fast
    jon timed
    roll off block
    went 10.5

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 15th, 2010 at 04:00 PM by ande

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -03/16/10

    by , March 15th, 2010 at 01:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:00
    4 X 100 1:30
    2 X 200 3:00
    3 X 100 1:30

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:00

    12 X 50 1:00
    odd: free
    even: stroke

    1 X 100 free easy 2:00
    2 X 50 stroke 1:00
    6 X 25 stroke :45
    Three times through, break between rounds.

    6 X 150 free 2:30
    odd: moderate
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts