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  1. FAST FRIED FRIDAY Oct 26th, 2012

    by , October 26th, 2012 at 10:29 AM (Ande's Swimming Blog)
    Fri Oct 26th, 2012

    SCM meet is in 35 days, 5 weeks

    Yesterday I came back at noon, decided to rest more before my fast 2 & 1 free
    went 1:57 & 54
    Last night I went to see Madonna in Houston, 160 miles from my home, I was warned the concert start time says 8:00, she took the stage at 10:45 and a DJ played before that.
    It was a quite spectacle, the most elaborate stage set up I've ever seen, everything choreographed, pretty sure she lip synched or was autotuned, but it was very entertaining and she is a remarkably fit 53 year old woman.
    We found her set list online and decided to leave with a few songs left so we wouldn't get stuck in the parking garage which might have added 45 min to an hour more to our travel time. We left around 12:40 and didn't get home till 3:00 am, I slept a little then I woke up at 5:00 am to make todays 6:00 am fast friday practice. So I'm a bit fried and sleep deprived.

    also this morning I drove in on an alternate route, a new section of toll road 130 just opened near my home so I decided to try it while it's free till Nov 11th. 130 is making national news because there's stretches of it where the posted legal speed limit is 85. it's longer and wasn't faster than my usual way but its the fastest way for me to get to the airport or to by pass austin during high traffic hours when I'm headed north or stay off IH 35 when I'm headed south to san antonio. Plus it's just different and kinda fun to legally drive 85.

    Whitney coached
    SCY UT Swim Center main pool,
    Pool was set up with both bulkheads down and in the middle which means, 2 eight lane short course pools. We swam in the north end
    6:00 7:30
    Swam with Mike, Jim, Marcio, & Chris
    Beside Keith, Chris, Jeff Larry & Brad Baily made his 2nd appearance this week.

    Warm up
    assigned 1000
    did 800 ish

    Main Set

    500 for time
    went 5:23, swam with marcio while jim and chris swam in the next heat

    500 easy

    200 IM for time
    went 2:10
    Chris did a 2 fr in 1:47
    Marcio did a 2 FL in 1:59

    500 easy

    100 IM for time
    went 58

    500 easy

    50 bk
    went 26
    my SDKs aren't feeling too snappy yet and I gotta continue with speed and strength training.
    Next Meets:

    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
  2. DOMS has finally set in to my legs so what do I do?

    by , October 26th, 2012 at 08:07 AM (Mixing it up this year)
    Swim Breaststroke! Yes I guess I am crazy doing something that is equally as painful as the DOMS my legs are experiencing.

    500 free
    400 free pull w/paddles & bouy
    300 free
    200 kick
    100 free

    10x50@1:15 breast pull w/zoomers
    200 breast kick
    4x50@:10RI breast accordian drill
    2x50@:15RI breast
    100 EZ

    Total 2600 meters
  3. Thursday, 10/25/12

    by , October 26th, 2012 at 12:53 AM (A comfort swimmer's guide to easy swimming)

    Warm up (750)
    100 free - 75 back - 100 free
    50 brst - 100 free - 25 fly - 100 free
    Kick 200 - reverse IM

    Set #1 (450)
    9 x 50 - 3/55, 3/50, 3/45
    - ave 38-40 on these

    Set #2 Pull (600)
    6 x 100 w/paddles & buoy build: 3 free/1:30, 3 back/1:50

    Set #3 with Fins (300)
    12 x 25/45-1:00 shooters
    - 1-4, 9-12 back-L side-front-R side by 25's
    - 5-8 360 spin, 4-6 kicks each 1/4

    Set #4 Kick (400)
    8 x 50/1:20 strong Alternate:50 dolphin, 50 flutter
    - 1-4 w/board & snorkel, 5-8 on back

    Finish Drills Set (200)
    8 x 25/45 - Reverse IM
    Free - High Hands Swims - Fast
    Back - Fast with strong kickouts
    Brst - Tempo, tempo, tempo
    Fly - Fast with strong kickouts and breath control

    Warm down
    100 easy free

    Total: 2800 yards
  4. Thurs, Oct. 25, 2012 7:00-9:00 Test Set Thursday

    by , October 26th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Gotta love these days (or not).

    The anxiety building up inside wondering in which way the coach is going to kill us today. We always have 2 test sets, a swim one, and a kick one. They are paired up to always be the same, but some are swim set first, then kick set, others the opposite. IM, Free, Stroke sets are all out there.

    It's really up to the rotation the coach has set up, and because we have quite a few sets to choose from, it's anyone's guess as to what we're in for...


    600 (25 Breast, 25 Breast kick w/ hands at sides, 25 Free, 25 V-Sit scull)

    6 x 100 Kick w/ fins @ 2:00 Desc. 1-3, 4-6.
    --did SDK on back
    went 1:21/1:15/1:05, then 1:20, 1:13, 1:04

    12 x 50 Pull w/ paddles @ 1:15 - Odds Breast, Evens Free

    8 x 50 @ 1:00
    IMOrder, 2 each stroke (1 EZ, 1 Fast)
    Fly - :30, Back - :34, Breast - :37, Free - :27 (totals 2:08ish 200 IM)

    Main Sets: (Test Set #1)

    10 x 100 Free @ 1:30 best average
    • avg. 1:03.5 w/ a 25 HR/10 sec.
    • fastest was 1:01, mostly 1:03s/1:04s
    • this was a bit slower than my last time...oh well, I'm tired, and Jared wasn't there to push me (or to draft off)
    200 EZ

    (Test Set #2)

    10 x 100 Flutter Kick w/ board @ 2:00
    • avg. 1:33s w/ a 22 HR/10 sec. (my HR won't get too high with kick alone)
    • Fastest - 1:31, Slowest 1:36
    • I dropped an 8 sec. avg. from the last time I did this
    • I felt really good with these, but got tired on #7, 8, 9, 10
    200 EZ

    6 x 25 All Out Choice stroke @ 1:00 (did Fly)
    • during the previous 200 cooldown a couple 12 year old girls thought it would be cute to hide my fins at the deep end of the pool. I noticed them after the 1st 25, and just put them on for the 2nd 25 to get them back to the start end. I ended up doing an :11 25 fly from push with only 3 strokes of fly
    Coach said "do a couple 100...wait, naaa, do one fifty".
    Did he say 1 x 50, or 150???
    My ears heard 1 x 50, and got started before anyone could question him.
    He smiled when I got out after 1 x 50, and said to me "I see what you did there."
    Masters swimming is all about being smart about your options.

    4800 Yards
  5. turning bright red lol

    by , October 25th, 2012 at 10:22 PM (Colleen Conway's blog)
    Lately in practice I have been turning red... and its in my hands and arms lol. I'm not sure if its because I havent been eating great this past week or because of getting back into shape after a week off, I dont know lol.

    Todays practice with the masters team was:

    500 free warmup (4th lap back)
    8 x 50 (evens fly drill, odds free 3 stroke, 8 kick)
    6x 50 (1 lap under, 1 lap above)
    8 x 50 choice (i did all fly) on .50
    400 free (i was dyinggggg) on 5.30
    6 x 50 choice ( i did fly) on .50
    300 free ( once again i was dyinggg) on ?
    4 x 50 fly on .50
    200 free
    2x 50 fly on .50
    and then 2x 25s race fly off the blocks

    then 100 warmdown (yeah I need to do more)

    This got my blood pumping. Its funny because on my own I will do more distance work, more pull and I might say ehhh what do I need the team practice for, but honestly I have loved joining this team so much. It keeps me doing intervals, burning, and I love the people. Its awesome. I seriously love my Ocean County YMCA Masters team, so thankful I live near a team like this!

    Updated October 25th, 2012 at 10:36 PM by Colleen Marais

  6. Thursday, October 25 2012

    by , October 25th, 2012 at 06:09 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 84, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 68%

    Focus - Stroke Technique, Endurance Base

    1x400 Free

    *Set 1*
    1x1600 IM done as
    • 2(4x200 IMO 50 drill/50 swim)

    *Set 2*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)

    *Set 3*
    1x1000 FR Swim/paddles, broken with :30 rest, done as
    • 2x300 - desc effort by 100
    • 2x200 - 50 cruise, 50 fast

    Warm down: 100 EZ

    • Tired/sore from weights the night before.
    • Set 1 - Was going to do 400s straight, the changed it after doing the first 100.
    • Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.
    • Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a groove
    • Warm down - great~!
    Swim Workouts
  7. Thursday, Oct. 25

    by , October 25th, 2012 at 04:00 PM (The FAF AFAP Digest)

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 fly drill @ 1:10
    50 EZ
    4 x 25 burst dolphin + cruise
    50 EZ
    4 x 25 burst fast hands + cruise
    100 EZ
    4 x 25 odds up tempo free evens EZ
    100 EZ

    Total: 1600


    Just an easy pre-meet swim today.

    Heat sheets for the Sprint Classic are up. Awkward -- I'm right next to Teen Fort in 25 breast.

    Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away.

    On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.

    Updated October 25th, 2012 at 09:10 PM by The Fortress

    Swim Workouts
  8. Thursday 10/25/12

    Thursday 10/25

    PM only SCY

    Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

    400 swim 100 FR/200 IM k/dr/100 FR
    4x100 @ 1:15 D1-4
    4x100 @ 1:50 IM kick D1-4
    6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

    12x50 @ :45 D1-3, 4 EZ

    2x75 @ 1:10 DPS
    100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
    2x75 @ 1:20 25 dr/25 kick/25 dr
    100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
    :30 rest

    4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

    Total: 4000
    Swim Workouts
  9. 10/25/12 Lunch time swim

    Had a great lunchtime swim.


    200 s
    200 k
    200 p
    6x75 sprints

    main set



    First lunchtime swim while the highschool ear is in session. Ironically, the pool was not crowded, people were nice, and the kids were no wheres to be seen.
    Swim Workouts
  10. Thu Oct 25th, 2012

    by , October 25th, 2012 at 10:44 AM (Ande's Swimming Blog)
    Thu Oct 25th, 2012

    36 days my SCM meet

    Whitney coached
    SCY UT Swim Center main pool
    6:30 8:00 dove in 6:35
    Swam with Todd, Jim Jason & Chris
    Beside Marcio, Paul, Tyler, Larry & ??

    Warm up
    assigned 1000
    did 600 ish

    Main Set

    5 x 200 fr on 4:00 best ave
    went 2:09, 2:07, 2:04, 2:03, 2:01

    100 easy on 3:00

    10 x 100 fr on 2:00 best ave
    went 58's, 9's & 60's

    100 easy on 3:00

    assigned: 20 x 50 on 1:00
    did: 1 - 10 odds k evens fr
    11 - 20 swam one skipped one

    100 easy

    doesn't seem like much but it was a tough work out

    Next Meets:

    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
  11. 10.25.12 - Thursday workout

    by , October 25th, 2012 at 09:15 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray.


    600 Warm-up

    5 x 300 - 4:30
    * 1-3 Free (3:50, 3:40, 3:35)
    * 4, 5 Pull (3:25, 3:13)
    100 Easy

    4 x 150 - 2:30 IM Order/Kick/Free
    4 x 150 - 2:30 Fly/Back/50 Kick/Breast/Free
    100 Easy

    12 x 75 - 1:15 Sliding IM
    50 Easy

    4 x 50 - :55 Free/IM Order
    4 x 50 - :55 IM Order
    4 x 50 - :55 Kick

    200 Cool down

    (5250 Total)
    Swim Workouts
  12. Ahhhh Recovery at last

    by , October 25th, 2012 at 07:54 AM (Mixing it up this year)
    I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in.

    400 Free
    8x25@:45 shooters w/zoomers
    8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36
    8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday
    100 EZ
    8x25@:45 fly scull drill w/zoomers
    100 EZ
    4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's
    200 EZ

    Total 2400 yards

    Updated October 26th, 2012 at 08:08 AM by Donna

  13. Wed. Oct. 24, 2012 7:00-9:00pm

    by , October 25th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again, and it was tiring. After taking it fairly easy for the last half of the past week, plus the 2 day meet over the weekend, I was pretty well spent. No practice Monday, and a pretty easy swim yesterday, didn't really get me completely "ready" for go time today, but I made it.


    400 Swim (25 Free EZ, 25 V-Sit Scull, 25 Breast EZ, 25 Back kick)

    8 x 25 V-Sit Scull @ 1:00

    10 x 100 Kick w/ fins @ 1:25 did SDK on back - went 1:16-1:17s

    Main Set:

    8 x 300 as:
    • 200 IM w/ last 50 Free FAST @ 3:15 Desc. 1-4, 5-8
    • 2 x 50 Free FAST @ 1:00
    • 1:00 rest after round #4
    Desc'd from 2:40-2:31s but couldn't really get moving. The 50s weren't too hot either, going :30/:31s, with a rare :29 here and there200 EZ

    5 x 300 Free Pull @ 4:30 just cruise them, body roll, breathe @ 3
    went consistent 3:45s

    6 x 50 Choice Stroke AFAP @ 1:30 (did all Fly)
    I felt good here on these at the end of practice, and was surprised how fast I was able to go.

    200 EZ

    6200 Yards
  14. wednesday, Oct. 23 - Good Workout

    Felt good about today's workout. Swam a little longer than usual and I couldn't do this every day. Did some distance, some speed, free, back, kick and even a little fly.

    Swam with Dave B, Dave M, Peter, Roger, Ray, Meredith, Danny, and Chris. and on my own.

    300 Free
    2x250 Free on 3:45 (<3:30)
    100 Free
    10x100 0n 1:30 - 5 Back, 5 Free
    100 Kick
    10x100 Back w/paddles on 1:30 (good set)
    300 Free w/paddles - 4:00
    5x100 Kick
    200 Free - 2:45
    50 Fly
    500 Back w/ paddles - 7:35
    500 Free w/ paddles - 6:50
    200 Kick
    50 Fly
    10x50 back w/paddles on :50
    10x50 free w/paddles on :45

    6300 yards
    125 minutes
  15. MRI, Wed., Oct. 24

    by , October 24th, 2012 at 06:25 PM (The FAF AFAP Digest)
    I did nada today. Worked on house reno things.

    I did get my written MRI results back. I have mild tendinosis in a couple spots, which is consistent with tennis elbow. But the real problem, and likely what has been causing my pain, is completely different. I have avulsion tears in two places: the lateral collateral ligament is partially torn from the humerus and there is avulsion (separation from the bone) of the common extensor tendon. Avulsion tears are really the opposite of tennis elbow -- your tendons are so strong that they break off the bone.

    Jim sent me the snippet below on avulsion tears. I'm going to assume optimistically that mine are not large enough to be surgical. I have a consulting appt tomorrow with my PRP doc. I'm not even sure if this type of problem is treatable with PRP; I hope so. (I'm also not sure whether my nitro patches have done anything ... And this certainly explains why acupuncture was an epic fail.)

    So it's very clear that (1) tennis elbow may be the least of my problem and only partially indicated; (2) good thing I didn't just go in for expensive PRP without an MRI -- it might not have helped and now I know the exact places and types of injury; (3) good thing I got an MRI -- I did not have garden variety tennis elbow as Jim thought. So far, my doctoring beats Jim's. MRI completely vindicated.

    How the hell long does this take to heal?! I waited 8 months after the initial problem and promptly exacerbated it when I returned to lifting. Moral of the story: be very very careful increasing weight when deadlifting.

    Psych sheet for Sprint Classic:


    It is still controversial whether fresh avulsion fractures of the medial or lateral epicondyle of the humerus in adults should be treated conservatively or surgically. We monitored 12 patients to consider treatment selection. The patients were examined for site and size of bone fragment, degree of displacement, dislocation of the elbow joint, method of treatment, and bone union and elbow stability. The treatment results were scored according to the Elbow Assessment Score System, and the scores ranged from 86 to 100 points. The scores did not differ significantly among any of the patients, whether treated conservatively or surgically. Although surgery produces good results, conservative treatment can be selected for patients in whom the maximum diameter of bone fragment is 13 mm or less or the displacement of the bone fragment is 9 mm or less. (J Shoulder Elbow Surg 2000;9:59-64.)

    Updated October 24th, 2012 at 10:20 PM by The Fortress

  16. Wednesday, October 24, 2012

    by , October 24th, 2012 at 06:05 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 82, pool at 78, 100% water clarity.
    Cloudy skies with humidity at 65%

    Focus - Stroke Technique

    *Warm up*
    1x400 FR Drills

    *Set 1*
    2x1000 on 15min
    do each one as
    • 500 EZ legs, smooth pull
    • 300 moderate 4k, stronger pull
    • 200 steady 4-6K, firm controlled pull

    *Set 2*
    2x500 on 1min rest, do as
    • 250 EZ legs, smooth pull
    • 250 steady 4-6k, stronger pull

    *Set 3*
    3x400 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 200 steady 4-6k, firm controlled pull

    *Set 4*
    4x300 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull

    *Set 5*
    5x200 on :30 rest, do as
    • 100 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull

    Warm down: 100 EZ

    • The coach looked at my FR stroke last week, and once again, the truth about one's stroke flaws stings a bit, and corrective progress gradually evolves unevenly over weeks of practice. Last April/May I swam reasonably well because I finally got in pretty good swimming shape and became relatively stronger with consistent weight training (not surprising as I did not do any strength activity other than pushups the last 12 years).
    • The endurance and strength I enjoyed at that time also appeared to moderately mask my more obvious stroke flaws. What is most apparent at this point, is how quickly I can LOSE hard earned endurance and strength in eight weeks!
    • The three biggest errors in my FR are; 1) head goes out of alignment on left side breathing (my favored side), 2) breathing too late on left side, and 3) the right hand drifts out laterally past line of shoulder before the catch.
    • With Coach patiently providing visual/verbal feedback (I am nearly deaf in the water), I was able to calm my head position minimizing breathing motion and looking more downward to the lane line. By cropping my arm/shoulder recovery closer to my head in front of ears, I was able to keep the extension of the hands and arms more linear directly into the catch. So for now Coach approves of my progress.
    • So having said all that, in the workout today, the focus starting each swim was to cruise just a bit faster than warmup but implement the desired stroke technique and then complete the swim with a slightly stronger pull but same form, with the support of a solid streamlined flutter kick.
    • It was harder to do than expected; after completing many of those 500s to 200s my HR was typically about 27/29 for 10, or 15-16 for 6. Last March/April after Coach challenged me weekly with several lactate level fast swimming sets LC where my HR was up as high as 19-21 for 6 (some of those swims were really painful), by the end of April I was able to swim almost an hour of straight and broken swims where my HR would average about 15-17 for 6. The effort was not that much easier, but I just got used to it.
    Swim Workouts
  17. Wednesday 10/24/12

    Wednesday 10/24

    AM only SCY + new dryland routine

    500 swim 4/6/2 turns
    2x250 pull w/ buoy + strapless paddles + snorkel

    50 RD1/4 :50, RD2 :55, RD3 :45
    100 RD1/4 :1:40, RD2 1:50, RD3 1:30
    150 RD 1/4 2:30, RD2 2:45, RD3 2:15
    200 RD 1/4 3:20, RD2 3:40, RD3 3:00

    RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
    RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
    RD3 swim FR, descend distances down to FAST (200 FR was 2:03)

    100 EZ

    Total: 3100

    I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
    Swim Workouts
  18. Wednesday, 10/24/12

    by , October 24th, 2012 at 04:34 PM (A comfort swimmer's guide to easy swimming)

    Warmup (1300)
    200 swim 200 kick/swim - 200 drill/swim 200 scull/pull, by 50's
    3 x 100/1:50 build - swam backstroke, ave 1:30
    4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54

    Main Set (1600)
    8 x 200/30 sr, broken as follows:
    - #1 100-10sr-100 - 2:45-:10 = 2:35
    - #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33
    - #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31
    - #7 200 strong, neg split - 2:37
    - #2-4-6-8 easy - 3:10-3:15 on these

    Warm Down
    200 easy

    Total: 3100 yards
  19. Workout 10/24/12:

    by , October 24th, 2012 at 02:01 PM (Maple Syrup with a Side of Chlorine)
    wu: 100 Fr/100 Bk

    Did the following as FR with snorkel
    2 x 150 Strong
    2 x 75 (Fast, EZ)
    2 x 100 (Fast, EZ)
    2 x 100 (Fast, EZ)
    2 x 75 (Fast, EZ)
    2 x 150 Strong
    (here the Tri-Train pulled off the tracks and I continued)
    2 x 125 IM (50 Bk) on :15 strong

    50 EZ 10 x 50 with snorkel
    - odds kick on :55
    - evens swim on :45

    100 float with snorkel and out (Tri Train/Rec/2200 yds/45 min)


    I decided to get up early in order to catch the Tri Train at the pool this morning. I have a tough time waking up early! Had a good swim, and kept going a bit longer after they finished up. No real intervals, just wait for the rest of the train to pull into the depot then head out again. I decided to use the snorkel for the whole set, and felt more fatigued the second time through. I thought that by adding the 2x 125 I'd hit 1650 for the set, but it was early and my calculator wasn't working apparently!

    Looking forward to the water again on Friday .
    Swim Workouts
  20. Mon and Tuesday

    Mon. 10-22-12

    Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach.

    600 done as
    -200 swim
    -100 kick build
    8 x 50 @ 60 descend stroke count 1-4,5-8
    4 x 200 pull descend @ 3:00
    50 EZ
    4 x 250 @ r/30-45 done as
    -25 fly cruise
    -50 back strong
    -75 br build
    -100 fr under 4IM free split
    50 EZ
    4 x 200 swim @ 3:15 descend
    200 w/d

    3900 scy

    The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence.

    Tuesday 10-23-12

    Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it.

    4 x 100 @ 1:30 w/buoy
    2 x 200 @ 3:00 kick w/fins
    4 x 100 @ r/15ish drill, IM order

    About 15 min of turn work

    100 DPS Fly
    -Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering.

    100 EZ

    1500 scy
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