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    by , July 9th, 2010 at 01:40 PM (Too Neurotic to be Suitably Aquatic)
    I only played 8 songs today. They were:

    Free Bird (Live) by Lynard Skynrd
    No Woman, No Cry (Live) by Bob Marley
    November Rain by Guns N' Roses
    Bohemian Rhapsody by Queen
    Gloria (Live) by The Doors
    We Won't Get Fooled Again by The Who
    Stairway to Heaven by Led Zepplin
    Layla by Eric Clapton

    Took the whole darn practice to finish the playlist anyway.

    For the entire duration of No Woman, No Cry and part of November Rain (I'd guess that to be about 15 minutes) we took a break from our regular routine of swimming back and forth and back and forth to focus on some vertical kicking. At first I was all, "pshaw, I got this, I can tread water for hours." Then, Coach came over, and made it clear to us newbies that the vertical kicks were to be done in a full-on streamline position, hands above heads.

    That is harder.

    This lane-leading kickboarder could only make it through one of the three 20-second intervals without full-on drowning and resorting to keeping my hands out of the water via the Miss America waving position.

    Then we did some underwater bobs and streamline ups, where I learned about making sure not to propel yourself off the floor of the pool head-first into a lane line. Ouch.
  2. End of the week YEAH!

    by , July 9th, 2010 at 08:15 AM (Mixing it up this year)
    Here comes the weekend.

    1000 Free as 200 spsks
    500 Free kick w/fins every 3rd 25 fast
    500 Free kick w/fins & snorkle push
    5x200@3:45 as 100 Free/100 Back w/paddles
    500 Free EASY

    Total 3500 meters
  3. Double swims

    by , July 9th, 2010 at 12:14 AM (Elise's Fitness Fun)
    Headed to the Y this morning and did a basic feel for the water workout:

    Reverse 400 I.M. (one arm on fly)
    600 kick with fins (200 fly kick on back, 200 back kick, 200 free kick)

    2000 SCY

    This afternoon, did some sprints with fins in open water. Friends were with me. I've discovered a place to swim that is free of boats and is 75 to 80 yards across. Hopefully, I'll be able to access this spot a year from now when I'm preparing for LC Nationals. The closest LC pool is two hours from here. My newly discovered spot is within walking distance.

    Anyway, I warmed up for 15 minutes and then did 2 widths all-out with fins. The water was actually hot, probably too hot to be sprinting in, so I limited it to two. Did a slight cool-down afterwards.

    Estimated yardage 800 yards.
  4. Catalina countdown

    Catalina countdown
    Posted July 3rd, 2010 at 03:20 PM by chaos
    Its the big July 4th weekend and the word on everyone's lips is "SHARKS". Its perhaps the most common theme of questioning from people not familiar with open water swimming, and I'm not surprised that the NY Post (little more than a right-wingnut tabloid) would feature an article from that quotes a non-expert saying "But I have no doubt that a great white shark that swims into your comfort zone would surely find a splashing paddle or dangling hand inviting. I also expect that same passing shark would spend little time differentiating between boater, paddler and prey." hmmmm.. some credentials please? were this the case, there would be thousands of shark attacks each year... think about what you're saying!


    on the other side of the country:

    yes, the channel islands referred to are those that include Catalina Island.

    I am fortunate to have assembled a very enthusiastic crew that includes 2 kayakers (Beth and Peter), 2 CCSF observers (yet to be named), and 4 friends that will handle everything from filming to feeds to swimming along with me. (Tobey, John, Roz, Ian). In 16 days, we will gather at the 22nd st. landing in San Pedro to load up and board the Outrider and depart around 9PM toward Catalina.... splash time 12 midnight. This will be my first long swim without Clare acting as my support. I think I have my feed routine worked out to be easily implemented by any willing party but... there will still be something missing. A few days later, Clare will meet me in SF and we will do a celebratory Alcatraz swim together.

    I've done a bit of night swimming, but have never swum through kelp in the dark. In daylight, the experience is somewhat mixed... upon first approaching, its impossible not to gaze down the giant stalks as they disappear into the blue depth and feel like someone turned a great forest upside down, but the weeds can also lay heavily on the surface and contact is a bit scratchy. Kelp encounters are likely to occur near the shore at the start and finish of the swim.... I'm a bit nervous about swimming through "night kelp".

    My friend Jordan came up for a long July 4th swim in Lake Minnewaska. We did 12 x 2k with a minute or two between each to feed. I used my familiar 1st Endurance EFS mix but, as I failed to adjust my liquid intake to the hot summer conditions, wound up a bit dehydrated by the end and suffered with a low grade headache all the next day. Jordan will be heading to dover in a few weeks and has a few more long ones scheduled before he departs to Dover. I am taking this week and next light.... <40k and <30k respectively. Every body of water around here has become uncomfortably warm due to the heat wave.

    12 days to Catalina.........
  5. Body in Shock, July 8

    by , July 8th, 2010 at 10:16 PM (The FAF AFAP Digest)
    Showing an amazing amount of hubris, I journeyed to my team LC practice at GMU tonight.

    Warm up:

    50 crunches
    50 bicycles
    50 flutter kicks
    20 lunges (I did plyo lunges)
    20 chest passes w/med ball
    20 tricep passes w/med ball

    400 swim
    300 kick
    200 stroke
    100 scull

    Main Sets:

    6 times through:

    75 kick @ mod pace @ 1:50
    75 swim, ascend by 25s, start fast from middle of pool @ 1:30 (I did these 25 moderately fast and 50 cruise)
    swim = free, fly, free, back, free, breast

    50 EZ

    2 x 250 pull, 40 RI
    (This was supposed to follow some breathing pattern, but I just breathed every stroke as usual in LC.)

    50 EZ

    10 x 100 @ 1:50
    odds = 75 free + 25 stroke fast
    evens = 75 stroke + 25 free fast

    I did the set with fins and did the evens flutter kick averaging around 1:15. Got a cramp on #8.

    50 EZ

    1 x 50 fast from blocks
    (I passed on this, too crampy. Should have taken endurolytes.)

    200 EZ

    Total: 3700



    I survived my 2nd LC workout of the season. To facilitate this survival, I showed an uncharacteristic restraint in approaching the workout. I tried to ease in and have something left for the last set. As expected, my feel for the water was gone and I had no speed. I felt like I was swimming through jello. And also as expected, my leg endurance was better than my arm endurance. Hence, the substituted kicking in the last set. My freestyle felt positively vomitous. It was as if I was doing some other stroke. It felt much smoother with paddles, but I guess that's typical.

    It's rather a shock getting back to the grind. I spent a major portion of the day driving around, purchasing copious amounts of food, and feeding hungry kids. Lil Fort is back at summer swim and doing soccer camp. Mini Fort is raking in major bucks from lifeguarding and teaching private swim lessons. She is in volleyball camps at Mason for the next two weeks, and only swimming in SL meets this summer (no swim practices). Fort Son (who did not vacation with us b/c of rowing -- doubles every day and a nap in between) is doing very well. He made the competitive rowing team roster and also made their travel team. He leaves for Nationals in Tennessee on Monday, rowing in a lightweight 4. And I'm back to deeking kids again on Saturday. Not sure how I got roped into doing this on my birthday, but at least it's a relatively short meet.


    A friend send me this article today about a masters cyclist who spent 8 months trying banned PEDs to write about the experience: Perhaps Jimby should do this as well.
    Swim Workouts
  6. Thursday July 8 2010

    by , July 8th, 2010 at 10:03 PM (Keepin Track 2010)
    I rarely make Thursday practices in the summer but the kids wanted to play at Wirth.

    600 MIX
    6x50 friggle drill 25/25 catch up or breathe weak side.
    200 K with flips (I did first 25 of each length underwater)

    4x25 race horse or rock band game

    4x75 hard on 2:00
    3x P300, S 2x50 Hard on 1:40 base

    K 4x50 descend


    felt good to go hard Blew the cobwebs out after the first few 75s. Need BR work though. All is tight.
  7. Thu Jul 8th 2010

    by , July 8th, 2010 at 04:33 PM (Ande's Swimming Blog)
    Thu Jul 8th 2010

    Meet tomorrow
    Shave this morning

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with Todd & Jon
    Beside Tyler & Larry
    dove in at 6:35
    wore b 70 jammers

    500 easy


    assigned 5 x 100 on 2:30 92% effort
    did 4 x 100 on 2:30 held 1:08's & 9's
    skipped # 4

    100 easy

    assigned 5 x 100 on 2:20 94% effort
    did 3 x 100 on 2:30 held 5's & 6's
    skipped #2 & 4

    100 easy

    assigned 5 x 100 on 2:10 96% effort
    did 2 x 100 on 2:10
    went 1:05 59 on
    skipped #2, 3, 4
    changed into B70 legs

    100 easy

    assigned 5 x 100 on 2:00 98% effort
    did 100 fr strong
    skipped #1 - 4
    dove on #5
    went 57

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    50 Freestyle

    100 Butterfly
    50 backstroke

    200 Individual Medley
    50 breastroke, &
    50 butterfly

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/09/10

    by , July 8th, 2010 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 100 free 1:45
    3 X 100 kick 2:30
    4 X 100 IM 2:00
    6 X 50 kick 1:15

    12 X 100
    1-4: free 1:40
    5-8: 50 stroke/50 free 2:00
    9-12: stroke 2:15

    1 X 100 moderate 2:00
    4 X 50 build 1:15
    1 X 100 moderate 2:00
    4 X 50 25 sprint/25 easy 1:15
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Thursday, 7/8/10

    by , July 8th, 2010 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (did 2x 75 free/75 back)
    100 kick
    3 x 50/1:00 Build
    (free around 42)
    4 x 25/30
    1 -1st 12 ˝ fast
    2 -2nd 12 ˝ fast
    3 -25 smooth
    4 – 25 fast
    (did back on these)

    Main Sets:
    Swim Back/Free
    20 x 50/1:10 Alternate 50 smooth-50 fast
    (did 1-10 free, fast ones ave 37, smooth ones around 45
    11-20 back, fast ones ave 41, smooth ones around 48)

    Pull Back/Free
    Pull 12 x 100/10sr
    75 smooth – 25 fast
    Use buoy, may use paddles
    (1-6 free with P&B ave 1:30, 7-12 back w/buoy only, very slow, 1:45-50)

    Warm Down 100 easy

    Total: 2950 meters
  10. End of the week and I am fizzling out

    by , July 8th, 2010 at 07:22 AM (Mixing it up this year)
    Had no energy today but managed one good swim.

    400,300,200,100@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    4x100 kick w/fins alternate Fly and Back streamline
    200 IM w/fins Fly, Back and Free 1 arm drill, Breast pull
    800 Free w/paddles & bouy for time went 11:55 real fast for me, was out slow 1:36 for the 1st 100 then held 1:30's at the 400 something just clicked and back halfed it with 1:27's.
    3x100@:05R Free w/snorkle

    Total 3200 meters
  11. July 7, 2010

    by , July 7th, 2010 at 11:50 PM (Keepin Track 2010)
    Last night's practice slurred together with this morning's.

    I will recount what i remember...

    600 mix
    100 kick
    4x50 drill FR
    4x50 swim with flips IM order
    3x P200, S2x100, S2x50 HARD on 1:30 base.

    600 MIX WU
    100 Kick
    4x50 IM order 25 stroke, 25 free
    3x P300, S 4x75's descend on 1:40 base
    set 1 FR
    set 2 Pull FR, Swim IM 75s
    set 3 Pull FR, Swim BR 75s

    200 WD

    Shoulders dead tired!
  12. Back! July 7

    by , July 7th, 2010 at 08:40 PM (The FAF AFAP Digest)
    I just got back from 2 weeks in Europe last night. It was a fabulous vacation -- visited Oslo, Copenhagen, Warnemunde & Rostok (Germany), St. Petersburg, Tallinn (Estonia) and Stockholm. We had uncharacteristically picture perfect sunny weather and smooth sailing (except 2 days) in the Baltic, between 75-85 every day. Had we left a week earlier, it would have been rainy and cold. I absolutely loved Copenhagen and Stockholm; I can see living in those canal cities (or, alternatively, ditching my kids, buying a boat and re-locating ). I also loved Tallinn, which is a smaller perfectly preserved medieval city and great for medieval history buffs like me. I kept expecting a knight in shining armor to walk around every corner. St. Petersburg was, as expected, very czar-ist grand. Very interesting
    and I loved the historical aspect, but I like charm more than grandeur. Took a quick dip in the Baltic Sea in Warnemunde. Beautiful beach, but it was freezing -- needed a wetsuit.

    I didn't die of swimming and blogging deprivation. I apparently prefer Europe to these attractions. I likewise did not exercise as much as I anticipated. I had a habit of staying on land and touring about as long as possible before getting back on the ship. When I did, I was typically fairly tired. In total, of the 12 days on the ship, I did 30-60 minutes on the ellipse 7-8 x (once for 90 minutes while listening to TV lectures on Tallinn and St. Petersburg). Of the 7 days I was on land, I walked between 2-4 miles per day. 4 miles of walking in bright sunshine left me a bit gassed. Finally, I got in two 40 minute dryland sessions; there wasn't really room to do some of my usual exercises. I did nothing the last 2 days. So, all in all, I probably got in some decent aerobic work, but I will be in appalling dryland and swimming shape. Really glad I have no focus meets this summer. Am pondering whether I can survive a LC practice tomorrow night ...

    I also had no internet access the entire time I was gone. I paid for a wireless package, but neither my iphone or ipad worked. Neither did the ship's computers for that matter. And the service was appalling slow; I didn't have the patience or time to even attempt too often. Perhaps it was all for the best as I had a nice computer vacation and read a few books. Patrick -- I loved the Girl with the Dragon Tattoo! And I did see most of the WC games.

    On a really depressing front, I got home and had a raft of emails concerning the GMUP masters team. It appears that my team, in its current form, is finished. GMU wants to rent our lanes to USA-S teams to make more money and eliminate our coaches. They are offering to post a workout blog and give us one of their internal life-rec coaches. Laughable! Protests have been lodged, but I am not optimistic that anything will change. It seems extremely short sighted to me, as the masters team has helped support the college team. So it appears that I will be in the market for a new team. Really suckish news. Zones will still be on this Spring though.

    I really haven't had time to check the forum yet. Did I miss anything?

    Updated July 7th, 2010 at 10:51 PM by The Fortress

    Strength Training and Dryland Workouts
  13. Missing Coach Wednesday

    by , July 7th, 2010 at 03:17 PM (Adventures in Swimming)
    Coached the Sharks SCY
    Coach ALEX was MIA so I took care of it.

    Warm Up
    300 Choice
    4 x 75 50k/25 swim :15r

    Set 1
    Repeat 3 Times descending each set

    4 x 50 Set# 1) :15r #2) :10r #3) :05r
    2 x 100 Set# 1) :10r #2) :15r #3) :20r
    1 x 200 :60 r ~ repeat set

    The objective here is to hold your pace throughout the set.....
    ie... I want to swim a 2:40 for the 200
    So try to hit :40 for the 50's, 1:20 for the 100's

    100 EZ

    Set 2

    4 x 100 swum as
    25 Work the Break out then EZ
    50 Mod ~ Work the turn
    25 EZ
    :20 or so rest between repeats.

    Set 3

    6 x 50 on :40 (about 5-7 sec rest)

    Warm down

    3200yds + whatever you warm down

    I wanted to swim with the team but I had to coach.
    So I swam this after work.
    I tend to take a little more rest when I swim by myself. But I did swim it all.
  14. Cool workout on a hot day

    It’s hot hot hot here! Central Park apparently got up to 103 yesterday. I wouldn’t know, though, I was happily inside in the air conditioning, surviving on a steady diet of lemon sorbet floats and coconut popsicles. My Alabama relatives love calling me anytime they see high temperatures predicted for NYC, just to point out that it does get hot up north too. Thanks, Mom! .

    I did venture out this morning for early workout. And as always, it was a joy to swim LCM in a cool pool. Here’s what we did:

    400 lcm warmup

    4 x 50 kick IM order
    4 x 50 FR focusing on dps
    4 x 50 BR swim [I’m not sure what the focus was supposed to be here—I worked on narrowing my kick]
    4 x 50 FR build by 50

    5 x 100 Kick w/ fins [I went barefoot, and just did 4.]

    300 pull

    4 x 150, odds = IM (no free), evens = FR

    300 pull

    2 x 250, negative splitting each 250

    200 warmdown

    Last Saturday morning, we used fins a lot, but I went barefoot because I hadn’t brought mine (and have issues with the ones at the pool).

    On Monday, I glanced at my fins as I was leaving for workout and thought, “We just did a big fin set Saturday, we probably won’t do another today.” I again went barefoot on that day’s fin set.

    Today, when I was leaving the house, I thought “We just did fin sets the last two workouts, surely we won’t do another today.” And there I was again, barefoot and slow while everyone else zoomed along.

    Clearly something is wrong with my reasoning here.
    I think I will pack fins the rest of this week!

    After practice I decided to take the bus home, but it broke down just one stop from the pool. Rather than wait for another, I decided to walk. Even at 7, the temp was already in the 80s, but it wasn’t too bad. The park was shady and so green, and even out of the park I was able to walk on the shady sides of the streets. Plus I figured if I was going to get any outdoor time today, early morning was the time to do it!
  15. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/10

    by , July 7th, 2010 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 150 2:30
    4 X 100 1:30

    1 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 kick 2:30
    4 X 50 kick 1:10


    2 X 100 stroke 2:00
    1 X 100 free 2:00
    4 X 75 stroke 1:30
    1 X 100 free 2:00
    6 X 50 stroke 1:00
    1 X 100 free -

    3 X {4 X 50 1:00
    #1 & 3 @ 100%
    #1 will be from the blocks
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. Wednesday, 7/7/10

    by , July 7th, 2010 at 11:31 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up
    1 x 400 choice
    (200 free/200 back)
    6 x 50/1:00 desc 3
    (1-3 free/4-6 back)
    8 x 25/30, 25 free – 25 stroke, Strong
    (did fly/back/breast/fly on stroke)

    Main Set:
    Swim the following set 4 times:
    3 x 100/1:50 desc
    3 x 50/1:20 BUILD TO FAST with dives
    (#1-3 free, on 100's went ± 1:33-1:29-1:25; on 50's was 38-39
    #4 back, on 100's went 1:43-1:40-1:37, on 50's was 43-44)

    Cool Down
    4 x 50/1:00 smooth

    Total: 2900 meters

    Updated July 7th, 2010 at 06:15 PM by poolraat

  17. Strokes and Sprints

    I've decided that my 3/wk with the Libertyville Masters is just not enough anymore. While I do thoroughly enjoy swimming with them, I feel that I need/want more. So I've decided on any day I can (M/W/Sat) I'm going to do my own workout to help build technique and speed. My current focus is going to be on strokes (Back, Breast and Butterfly), and sprints (freestyle for now).

    I'm operating under 2 assumptions: 1) Good form is built by proper execution of drills. 2) Form breaks down when fatigued unless good form is consciously sought after and executed carefully.

    The idea behind all of my stroke workouts will be based on kicking and drills. If I build up strength and endurance in my kick, then it won't be as big of a fatiguing factor when I'm swimming. If I build proper form in my drills, then when I do take the time to combine it together, the proper form should (ideally) build on the experience from the drills and the strength from the kicking.

    The idea behind my sprint workouts will be based on short distance (right now - 25y) and are to be executed with the following mindset: "move your arms as fast as you can and kick as hard as you can and breath as few times as possible." I'm not concerned with things like dolphin off the wall, or timing my flip turns right now. I want my sole focus to be building those fast twitch muscles in those sprint workouts.

    The park district pool I currently swim in on my own is a 4 Lane 25 SCY pool, no lane lines or flags in the lap swim area. I usually am only one of two maybe 3 people, but the openness of everything makes it kind of tough to swim. Its pretty choppy compliments of the kids playing in the rest of the pool to the east, and the kids diving in the diving well to the west. (Clowns to the left of me, jokers to the right...)

    My workout last Monday looked like this:

    Warm Up:
    600 swim
    200 pull
    100 catchup drill ([ame=]I don't use a kickboard[/ame])

    Back Stroke Set
    Due to the fact that there are no flags, I swim right next to the one lane line which is next to the kids playing in the pool so I can make sure I don't bash into the wall
    8x25 kick
    8x25 long axis drill (I need to learn more backstroke drills)
    4x25 swim (no flags == kind of scary to turn)

    Breast Stroke Set
    8x25 kick
    8x25 breast stroke pull with flutter kick (I also need to learn more breast stroke drills)
    2x50 swim

    Sprint Set
    8x25 pull
    2x100 easy swim
    8x25 sprint

    Cool Down
    50 easy swim
    1.5 Mile walk back home.

    So from all of you who are far more experienced than me - would you care to give any suggestions? I'm all ears!
  18. Wed Jul 7th 2010

    by , July 7th, 2010 at 10:28 AM (Ande's Swimming Blog)
    Wed Jul 7th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with Mike & Jon
    Beside Tyler & Doug
    wore b 70 jammer
    dove in at 6:36

    800 easy


    assigned 10 x 50
    did 5 x 50

    50 fl fast push

    assigned 8 x 50
    did 4 x 50

    50 bk fast push

    assigned 6 x 50
    did 3 x 50

    50 br fast push
    33 & right groin hurt
    so no breast kick till sunday

    assigned 4 x 50
    did 2 x 50

    50 fr fast dive

    50 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    50 Freestyle

    100 Butterfly
    50 backstroke

    200 Individual Medley
    50 breastroke, &
    50 butterfly

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 7th, 2010 at 02:26 PM by ande

    Swim Workouts
  19. She Wants More Dinero

    by , July 7th, 2010 at 10:00 AM (Too Neurotic to be Suitably Aquatic)
    Today's workout mix was the one I've been waiting to do for a long time. The theme is "what keeps me up at night." Putting this mix together took a couple trips to the library to get some music I didn't have, 3 individual purchases on iTunes when I couldn't wait any longer for the CD's I had on hold to be returned to the library, and one part of an afternoon downloading Audacity software and learning how to use it so I could create a clean version of a song with lots of obvious swearing. (We swim at a pool in a local middle school, and it's best not to rock the boat and lose our music privileges.)

    So here it is, I give you...

    Money For Nothing, Dire Straits, Brothers In Arms
    Big Spender, Queen, Live at Wembley 86 (Disc 2)
    She Works Hard For The Money, Donna Summer, Respect [Disc 4]
    Taxman, The Beatles, Revolver [2009 Stereo Remaster]
    Money, Alan Cumming & The Kit Kat Girls, Cabaret: The New Broadway Cast Recording (1998 Broadway Revival)
    Take The Money And Run, Steve Miller Band, Take the Money and Run
    9 to 5, Dolly Parton, Beach Week II: The Wrath of Finney
    Why Don't You Get A Job? , The Offspring, Americana
    Two Tickets To Paradise, Eddie Money, The Best Of Eddie Money
    Strapped For Cash, Fountains Of Wayne, Traffic And Weather
    We're in the Money (From "42nd Street"), John Lesko, 42nd Street - Original Broadway Cast Recording
    What Do You Do for Money Honey, AC/DC, Back in Black
    Material Girl, Madonna, The Immaculate Collection
    Life In The Fast Lane, Eagles, Hotel California
    I'm Broke, Black Joe Lewis & The Honeybears, Tell 'Em What Your Name Is!
    Gold Digger , Kanye West & Jamie Foxx, Late Registration
    Ring of Fire, Johnny Cash
    You Can't Always Get What You Want, Rolling Stones, Let It Bleed
    Can't Buy Me Love, The Beatles, 1962-1966 (Disc 1)
    Puttin' On The Ritz, Ella Fitzgerald, Sings the Irving Berlin Song Book [Complete]
    Money (That's What I Want), The Flying Lizards, The Wedding Singer Volume 2: More Music From The Motion Picture
    Money, Pink Floyd, Dark Side Of The Moon
    Pay For What You Get, Dave Matthews Band, Under The Table And Dreaming
    Low Budget, The Kinks, Low Budget (Remastered)

    We also had a great workout today. I did 3875 yards, which is a super lot for me. Padding the FLOG, baby! (Also, getting the yardage in while I can, our pool is closed from July 23rd until after Labor Day. After that, I don't know where I'll go.)

    25 dive start
    500 free, 100 stroke in the middle
    400 reverse IM (25 kick / 50 drill / 25 stroke of each )
    3x100 (25 back / 75 build free)
    2x50 from the black line (1 free, 1 stroke)
    4x125 pull (25 no breath / 75 free / 25 stroke)
    2x250 (50 stroke / 150 free / 50 stroke)
    2x100 kick
    3x200 (2nd & 4th 50 fast)
    2x100 kick
    3x150 (fast 100 in the middle)
    100 warm down

    Hands down, the best part of the workout was the skulling. For some reason, I have a kick-ass skull technique. I think it came from growing up as someone who played around in the pool, not a competitive swimmers, so I taught myself a lot of ways to get around by floating. Also, I took a water aerobics class in college from the syncro instructor. But I actually got a compliment on it from Coach, so that was wow. Now if only I could get paid to do it...
  20. Needed a recovery day

    by , July 7th, 2010 at 07:23 AM (Mixing it up this year)
    Recovery day does not mean sleep in just easy swimming for me.

    10x100@1:45 Free
    1000 Free kick w/fins odd 100's easy even 100's FAST
    3x[100@1:45 Free w/snorkle, paddles & bouy
    ....[200@3:30 Free w/snorkle, paddles & bouy
    100 Free w/snorkle, paddles & bouy EASY
    2x200@4:00 Fly w/fins as 50 Rt arm/50 Lt arm/50 streamline kick on back/50 sprint
    200 Free easy w/fins

    Total 3600 meters