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  1. 10.06.12 - Saturday workout

    by , October 6th, 2012 at 10:53 AM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Mary, Bob and Sally. A cold front came through as we were swimming this morning. I was in the mid to upper 60s when I went to the pool. By the time my son's soccer game started, it was 50 degrees outside w/ a biting wind. The kids played great in the cool weather. Us coaches froze on the sidelines .


    500 Warm up

    3 x 100 Free - 1:20
    200 Kick
    3 x 200 IM - 3:15
    400 Kick
    400 Pull
    3 x 200 Free - 3:00
    200 Pull
    3 x 100 IM - 1:45

    3 x 25 Fly - :30
    3 x 50 Free/Fly - :55
    3 x 75 Free/Fly/Free - 1:15
    6 x 50 Free - :50

    3 x 25 Bk - :30
    3 x 50 Free/Bk - :55
    3 x 75 Free/Bk/Free - 1:15
    3 x 100 Free - 1:30

    3 x 25 Br - :30
    3 x 50 Free/Br - :55
    Had to bail out here and get to my soccer games.

    175 Cool down

    (5400 Total)
    Swim Workouts
  2. first swim post sick

    had some sinus issue all week. swam 1.5 mile this morning .

    it felt good to be back in the pool after a week of feeling sick. first half of the swim i felt feeble. second half i could feel my energy come back. and this is probably the first time in a week that my sinuses were clear.

    Swim Workouts
  3. Friday, Oct. 5, 2012 7:00-7:45pm

    by , October 5th, 2012 at 11:29 PM (Fast Food Makes for Fast Swimming!)
    This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.

    600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)

    10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
    I did SDK on my back, fins and board hard like this makes me cramp

    12 x 50 Sculling w/ buoy @ 1:20
    • 3 scull in front
    • 3 in midpoint of body
    • 3 at "bottom" or finish point of stroke
    • 3 sculling the entire range from the front to the back, then recover underwater to the front
    4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
    This one was easy, the girls I was with couldn't figure it out.

    2400 Yards (with very minimal arm swimming) and out

    Meet tomorrow:

    Up at 4:00am, leave town by 4:15
    Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
    Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.
  4. Hate flip-turns...

    by , October 5th, 2012 at 06:30 PM (Alex's swim journal)
    Still don't have the hang of the flip-turns, but I did I lot of them today (I swam 3500 mostly freestyle, continuously).

    My timing is way off and I'm having a hard time keeping track of my pace. I feel like my streamline off the wall is falling apart or my distance is off and so my push from the legs is often ineffective... it seems like I'd be better off just doing open turn, where I know I can get a good push and streamline every wall (plus peek at the pace clock). But I'll stick with it 'cuz I know it takes practice.
  5. Friday, Oct. 5

    by , October 5th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo aka Moi Eisley:

    Warm up:

    -- missed some of this cuz I strolled in a bit late

    500 various
    8 x 25 shooters
    50 EZ

    Main Sets:

    10 x 25 drag races shooters @ 1:00
    -- start @ mid-pool, from dead stop dolphin kick underwater fast to wall, swim back out easy
    -- 6 back, 4 belly
    -- Speedo was clearly cheating on these by doing a mini push off the bottom!
    MUM (= masters ultra minute for sprinters)

    100 EZ

    5 x (25 AFAP + 75 EZ) with w/fins @ 3:00
    -- free (10 low), free (10 high), free (10 mid), back shooter (9), dolphin kick w/board (11 flat)

    50 EZ

    50 AFAP back from the blocks
    -- Speed clocked me at 28 flat. But I went a couple kicks past the 15 m mark, so I add half a second. Still a fast practice time considering the week of training and how sore I was.

    150 EZ

    5 x 40 w/bungee cordz @ 2:00
    2 breast: pull until taut + 10 fast strokes
    2 back: pull until taut + 30 strong strokes
    1 back flutter kick: pull until taut + :20 fast kicking

    100 EZ

    Total: 2250

    ART, 30 min


    It was great meeting up with Speedo after a bike induced break despite him being a cheater. I figure his stiff ankles needed a handicap.

    I'm pretty sore and tired after a busy week of training. 6 days in a row of swimming. Definitely taking tomorrow off. Busy with Lil Fort's am soccer game and afternoon swim meet anyway. And then it's Homecoming again. This year, we had a dress debacle with a dress ordered over the internet not fitting. Imagine that and guess who told Teen Fort this was a bad idea. Emergency was happily resolved yesterday afternoon.
    Swim Workouts , ART
  6. Preview

    Today I took advantage of some gorgeous weather and headed out to the beach with 4 like-minded friends. Instead of going to Brighton, we headed down to Coney Island—usually the western terminus of our 5k loop—with plans to ride soon-to-close WonderWheel after our swim. The water was amazingly clear, and flat. I swam close-in to shore with one His-Ling, looking at all the stuff there was to see on the bottom, then did a mini-loop between the pier and the end of the aquarium with Rondi. The water was in the high 60s, and the sun and sand were very warm. At the end of the jetty near us were several cormorants that we enjoyed watching

    Although I said in my last post that I intended to swim past the pier the next time I was at the beach, we didn’t quite make it to the other side today. There were jetskis close to the end of the pier, so going around looked iffy. We did swim close enough to the pilings to determine that they didn’t look too daunting to swim through . . . on another day. (I also came up with a third way to get to the other side of the pier, but we didn’t go that route either).

    After swimming I went up to the boardwalk with Rondi and John for this year’s end-of-season ride on the WonderWheel. It was a beautiful day, with good visibility—at the top of the ferris wheel we could see the VZ Bridge and Manhattan in one direction, and Sandy Hook, NJ in the other.

    It was especially nice to be able to see Sandy Hook because on Sunday I will be doing a test swim from Coney Island to there—I got to see the route we’ll be taking from up in the air today. Sandy Hook is where last year’s Ederle swim started, so I’ve been there--briefly--once before. Since you can see it from Brighton Beach/Coney Island it seems a natural destination for a substantial (7m) swim starting from “our” beach—we often speculate about swimming there when we’re gathered for weekend swims. No more need to speculate! This month CIBBOWS is doing test swims of the crossing every weekend to check currents and routes, and I’m lucky enough to be among the first testers. I’ll be starting early Sunday morning and will be swimming mostly in the dark (and in the cold and rain, if the weather forecast holds). I loved swimming through the darkness during the Cape Cod swim, and Sunday’s adventure will give me a chance to see if I’m just as fearless about night swimming when I’m out there alone. I can’t wait!

    I was counting up yesterday, and this Sandy Hook test swim will be the 10th swim longer than 10K that I’ve done this season. I’m feeling a little tired, in truth, but it’s tough to stop when so many fun and intriguing opportunities keep popping up!
  7. Workout 10/05/12:

    by , October 5th, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    4 x 100 FR on 1:20 with snorkel
    10 x 50 on 1:00
    - odds kick
    - evens stroke - strong DPS

    1 x 300 pull with buoy
    - 100 each Fr/Bk/Fr

    12 x 25 on (dodge lane traffic)
    - odds underwater work
    - evens FAST stroke

    1 x 200 with snorkel loosen and out
    (Solo/Rec/2300 yds/45 min)

    More or less a recovery day today that got me over the 200 mile mark for GTD. Time to run some last minute errands, then off to the Men's Retreat this weekend in NH - might try to hop in the lake there during our free time tomorrow afternoon. Always nice to get away and put into practice that quote from the Faith Lane box to the left:

    "I need some time with God and a mental vacation." TobyMac
    Swim Workouts
  8. Friday, 10/5/12

    by , October 5th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1100)
    300 choice - 150 free/150 back
    3 x 100/1:40 build - all free
    300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
    4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free

    Main Set (1100)
    7 x 100 Free are smooth/1:40, Back Very Strong/2:00
    Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)

    8 x 50 Choice/1:30 FAST Pace
    - #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

    Pull (400)
    400 continuous moderate effort
    - w/buoy and catch paddles, no time

    Kick (400)
    4 x 100/2:30 1 & 4 timed
    - #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

    Warm down
    100 easy free

    Total: 3100 yards
  9. Thursday, 10/4/12

    by , October 5th, 2012 at 12:22 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1600)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    3 x 100/1:50 build each and desc
    -- free 1:20->1:16
    4 x 50/1:00 25 easy free/25 strong stroke
    -- did fly & back for strong stroke
    100 drill choice
    8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
    -- 1-4 free, 5-8 back

    Main Set
    1 x 100/1:40 smooth - free, went 1:25
    2 x 25/45 build to sprint - free, 16±
    4 x 12.5/30 AFAP - free
    50 easy free

    1 x 100/1:45 build - free went 1:20
    2 x 25/1:10 sprint off blocks - fly, 16±
    1 x 50/1:00 easy
    4 x 12.5/30 AFAP - fly
    50 easy

    1 x 100/50 strong build- back, went 1:27
    2 x 25/1:20 sprint off blocks - back, 18±
    4 x 12.5/30 AFAP - back
    50 easy

    1 x 50 AFAP off blocks - free, 29±
    50 easy

    Warm down
    200 easy free & back

    Total: 2700 yards
  10. Summer's over

    by , October 5th, 2012 at 10:23 AM (The Labours of SwimStud)
    Well as usual after summer ends I tend to restart my blog and I've had a decent month of September except for some minor knee strain that stemmed from rolling my ankle down a pothole on July 4th,,,no it was a race not a drinking accident. Today I modified this from Fort's Workouts Thread...


    Warm up:

    400 FR
    4 x 50 Fin Kick Under-overs at 1:15
    1 x 100 EZ
    1 x 200 Fin Kick W/board
    1 x 100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    1 x 100 EZ

    4 x 50 AFAP w/fins, on 2:00
    100 EZ
    Best was a :29 worst a :32
    Master's Minute or 2

    30 x 25 @ :35/:40/:45
    -- pick goal time, which should be 100 race pace
    -- when you miss your goal time, skip the next rep
    I set :17 as a goal since it was after some hard sprints and I went on :40. I posted 14s to 17s but with 2 analogue clocks the sync may not have been quite on. Regardless I found it tough going at reps 17-22 but then it got easier again.

    1 x 200 EZ

    Total: 3000
  11. Friday 10/05/12

    by , October 5th, 2012 at 09:29 AM (Grandma Got Run Over By A Swim Team)
    Haven't been able to swim at lunch this week at all - and I have a tennis match tomorrow during ATAC practice, so I'll have to swim on my own after the match, I guess. I feel a need to be in the water at least 4 x week, especially with a meet next weekend! Today was a rather light day - most of the kids were going to Orlando for FSPA meet - a high school thing that is HUGE, and a big favorite for the kids. Kinda like State, but with no qualifying times. So anyway, lots of short stuff today - actually didn't have to do 12 x 100 on 1:20 for a change!

    500 back/free
    6 x 100 P on 1:20
    4 x 100 K on 2:00
    16 x 50 on :45
    100 easy
    4 x 4-cycle speed play
    100 easy
    6 x 100 on 1:30
    100 long & strong on 2:00
    100 sprint
    100 easy
    6 x 100 on 1:45; 50 fly 50 other (w/zoomers)
    100 easy
    Total: 4200SCY

    I was feeling really good until the last 6 x 100 on the 1:30 - then I started off too slow - it was supposed to be 60% & I came in on #1 at around 1:21 - so I guess I thought he said 40% - but I just could never get up to speed after that. My "sprint" on the last one. . . . well, I thought I was going fast, but my time on the clock was deplorably pathetic & I refuse to share.
  12. 10.05.12 - Friday workout

    by , October 5th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.


    600 Warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    Broken 200 (4 x 50 Free w/ :18 in between each 50)
    100 Easy
    Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.

    8 x 100 - 1:45
    * Odds - Hard kick/easy pull
    * Evens - Hard pull/easy kick

    Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
    50 Easy

    1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.

    12 x 25 - :40
    * Odds no breath (3 free/3 fly)
    * Evens hard stroke IM Order

    500 Easy IM Cool down

    (4450 Total)
    Swim Workouts
  13. BaBaBaBackstroke?

    by , October 5th, 2012 at 08:11 AM (Mixing it up this year)
    Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

    1000 as 400 swim/300 pull/200 kick/100 swim
    500 free kick w/zoomers every 3rd 25 fast
    5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
    200 EZ

    total 2700 meters
  14. Thursday, Oct. 4, 2012 7:00-9:00pm Test Set Day

    by , October 5th, 2012 at 01:14 AM (Fast Food Makes for Fast Swimming!)

    200 Free desc. the 50s
    200 Dolphin Kick w/ board desc. the 50s
    200 Free Pull breathe every 5

    12 x 25 V-Sit Sculling @ 1:15

    At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.

    I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.

    While this was going on:

    12 x 50 @ 1:00, IMOrder 3x through

    Test Set: (we got started on this while John was finishing up with the medics).

    10 x 100 Flutter Kick w/ board @ 2:00
    • I ended up going 4th in the lane (we had lots more kids there today)
    • Avg'd 1:34 (7 seconds faster than last week)
    • Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds.
    • HR 23 over 10 seconds.
    We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.

    200 Free EZ then migrate to diving end for

    Test Set #2 (ooooo happy day!)

    5 x 100 AFAP Free from a dive
    • I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work!
    • 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)
    • I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working.
    • Went :56, :55, :55, :55, :56 <-- tired on the last one
    • No cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal.
    • My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.
    200 EZ and out

    3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
  15. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Swim Workouts
  16. Reverse Ultra, Thursday, Oct. 4

    by , October 4th, 2012 at 10:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    14 x 25 shooters w/fins @:40
    50 EZ

    Speed sets:

    8 x 25 burst + cruise, fast hands drill @ 1:00
    100 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
    -- was rolling on the 59
    -- shocked myself by going 12 flats, even saw glimmers of 11s
    -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

    100 EZ

    1 x AFAP 50 fly w/fins, 23 mid, cramped
    275 EZ

    10 x 40 w/bungee cord @ 2:00
    1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
    6-10: breast, swim until cord is taut and then 10 fast pulls

    125 EZ

    Total: 2950


    Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

    I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

    Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

    I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?

    Updated October 4th, 2012 at 11:17 PM by The Fortress

    Swim Workouts
  17. Workout 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.

    Road to the lake


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

    w/u: 200 Fr/200 Bk/200 IM drill

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Swim Workouts , Open Water
  18. Flipping out

    by , October 4th, 2012 at 05:05 PM (Alex's swim journal)
    I missed yesterday's swim b/c I was dealing with a backlog of paperwork and time got away from me. So today I almost forgot that I was supposed to begin working on flip-turns. Scotty was already in the water when I got there and seeing him reminded me... it's good to be held accountable! I had made a pledge to forgo any further open-turns once October rolled around--as comfortable as those open-turns have been for me over the last couple of years. It was time to make good.

    Here's what I did:

    5 minutes practicing flip-turns floating into the wall.
    600 warm-up with flip-turns
    10 x 50 on 1:00 (:43-:45)
    10 x 100 on 2:00 (1:34-1:36)
    10 x 50 on 1:00 (:44-:46)
    100 breast
    [2200 total in 50 minutes]

    So, every once in a while I would just nail the turn and feel pretty good. Every once in a while I would flop and sputter; often I felt like an errant bottle rocket, squirting all over the lane. One thing I have to figure out is my breathing going into the wall. Because my open turn has accustomed me to getting a quick breath at the wall, I would neglect to breathe then come out of the turn with my lungs bursting (or so it seemed) looking for that breath.

    I liked doing the 50s, though they were slow, because I only had the one flip. The 100s were challenging because I had to maintain that concentration for 3 turns. I'm hoping it gets better. I guess it's like anything, it will take a lot more practice.
  19. DOUBLE Thu Oct 4th, 2012

    by , October 4th, 2012 at 03:45 PM (Ande's Swimming Blog)
    DOUBLE Thu Oct 4th, 2012

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob

    Warm up
    assigned 500
    did 250 or 300

    Main Set

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 on 1:10

    200 easy

    10 x 100 on 1:08
    made it

    50 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Swim Workouts
  20. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Swim Workouts
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