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  1. 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%

    Freestyle
    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

    Comments:
    • 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.
    Categories
    Swim Workouts
  2. 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

    4x
    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.
    Categories
    Swim Workouts
  3. Wednesday, 10/24/12

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

    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
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/20122

    by , October 24th, 2012 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 x 100 kick 2:15
    6 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :40
    Choice. Swim the fourth swim of each group at 100%

    1 X 500 6:40
    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  5. 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 .
    Categories
    Swim Workouts
  6. 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
    -repeat
    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
    Categories
    Uncategorized
  7. Tuesday, 10/23/12

    by , October 24th, 2012 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    500 swim with fins - with zoomers, did 250 free/250 back
    200 IM kick
    3 x 100/2:00 (25 scull - 25 drill - 50 build) - free

    Main Set (1200)
    12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims
    #1 & 2 = swim build
    - #1 free, ave 1:25, #2 back, ave 1:30
    #3 & 4 = strong swim free or back
    - #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23

    Kick Set (700)
    400 IM Kick
    - with snorkel & board (except back) time around 9:00
    6 x 50 kick choice/1:10 strong
    - #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all

    Warm down (200)
    4 x 50/50 smooth

    Total: 3100 yards
    Categories
    Uncategorized
  8. Wed Oct 24th, 2012

    by , October 24th, 2012 at 09:54 AM (Ande's Swimming Blog)
    Wed Oct 24th, 2012

    Lifted weights Tuesday afternoon

    Whitney coached
    SCY UT Swim Center main pool
    6:00 - 7:30 dove in on time
    Swam with Mike Todd, & Chris
    Beside Chris, Marcio, Paul, Dick, Gull, Keith, Korey, Sloan & Brad Bailey

    Warm up
    300
    300
    300

    Main Set

    4 x 50 fr on 35

    assigned 400 fly with 3 kicks

    4 x 100 fr on 1:10

    400 bk 4 SDKs off each wall

    4 x 200 fr on 2:20

    400 br

    4 x 100 IM

    400 fr

    8 x 50 on 1:00
    done 25 fast 25 fr with 2 breaths

    100 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  9. 10.24.12 - Wednesday workout

    by , October 24th, 2012 at 09:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Ray, Chris, Meredith and Danny. Feeling pretty good so far this week. Getting used to the 5K/day workload.

    SCY

    600 Warm up

    150 Br/50 Fr - 3:00
    100 Br/100 Fr - 2:55
    50 Br/150 Fr - 2:50
    200 Free - 2:45
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Free - 2:25
    200 Free - 2:20 (Made 2:26)
    100 Easy
    Kind of disappointed w/ the breaststroke. I've changed my pull and while it seems easier, I don't appear to be faster. My shoulders are a lot more sore than usual so I'm hoping that developing more strength will improve the speed eventually.

    10 x 100 - 1:30
    * Odds - 25 flutter kick/75 Free
    * Evens - 50 Breast/50 Br kick
    100 Easy

    4 x 25 Fly - :45 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)
    4 x 25 br pullouts - :40 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)
    4 x 25 Free - :35 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)

    300 Pull Timed - One breath per 25 yards, rest on walls all you want. Made 4:07.

    16 x 50 - :55
    * 4 fly Descend, 4 back descend, 4 br descend, 4 free descend

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  10. Pace work and distance focus

    by , October 24th, 2012 at 07:30 AM (Mixing it up this year)
    My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream.

    I did manage to do a fairly good set today one of my favorites.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 kick w/zoomers every 3rd lap fast

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:22, 1:21, 1:21, 1:22
    #5-7@1:25 went 1:20, 1:18, 1:19
    #8-9@1:20 went 1:18, 1:19
    #10@1:15 went 1:20 unfortunately that was all I had left

    200 EZ
    100 free underwater recovery
    4x25 DPS was 15,15,16,16
    50 back
    50 free

    Total 3000 yards
    Categories
    Uncategorized
  11. Tues, Oct. 23, 2012 7:45-9:00pm

    by , October 24th, 2012 at 12:56 AM (Fast Food Makes for Fast Swimming!)
    Monday's practice ended up being cancelled due to a "fecal explosion" in the pool that apparently was extreme...

    ================================


    Tonight, we were at the other pool in town, and we started off nearly the first hour with the coach talking about the age group meet last weekend and handing out the awards to all those who attended. Many of the kids with time drops in 7-10 out of 10 swims over the weekend. Lots of kids ended up swimming "new events" for the first time as well, 200s of strokes, 400 IM, 500/1650.


    Got in @ 7:45 for a pretty easy day:

    1000 Free DPS

    800 Kick w/ fins (25 Dolphin/25 Flutter)
    - did 200 no board/100 board/200 no board/100 board/200 no board


    10 x 100 Free Pull @ 1:50 breathe every 3, work on technique/body position/rotation/etc.
    • Odds used my TYR Catalyst paddles
    • Evens used some FINIS Agility paddles
    • With the TYRs I could really use the paddles more for strength and power, and the FINIS paddles, I had to think more about hand placement, pull pattern, etc. My personal preference are the TYR paddles, but I'll still play around with the FINIS paddles at times. I found I can do butterfly with them as well, but backstroke is a no-no with them...they won't stay on your hand during the backstroke entry.
    16 x 50 @ 1:00

    4 groups of 4 x 50s each stroke
    • Odds Drill
    • Evens Fast Swim (Flys :30s, other strokes - whatever... )
    200 EZ and out

    ------------------------
    3800 Yards
  12. Tuesday, Oct 23 - Picking It Up

    Swam with Peter, Dave M, and Ray. Small crowd today for some reason. Swam more back again and a lot more kicks. Also worked on hard/sprints some. Probably need to do more sprint work to gain speed.

    5x500 on 7:30 (6:55, 6:50, 7:00, 7:05, 7:05)
    100 Kick
    15x100 on 1:45 50 Kick/50 Back
    100 Kick
    12x25 - 4 each on :45, :40, and :35 - worked holding breath and swimming hard
    6x50 Back on 1:00 - worked hard
    2x200 Free w/paddles on 3:30 (2:35, 2:30)
    200 Back w/paddles (2:40)
    50 Free

    5450 yards
    105 minutes
    Categories
    Uncategorized
  13. Monday, Oct 22 - Monday Morning

    Almost stayed in bed this morning. My bed is so much better than the bunk beds at Cha-La-Kee it was hard to get up. So i made it to the pool about 30 minutes late and swam on my own. A short but good workout. Did more back than I have been.

    10x100 on 1:30
    10x100 Back w/paddles on 1:40
    200 Kick
    500 Free
    500 Back w/paddles
    200 Kick
    5x100 Free w/paddles on 1:30
    10x50 Back w/paddles on :50

    4400 yards
    81 minutes
    Categories
    Uncategorized
  14. Tuesday, Oct. 23

    by , October 23rd, 2012 at 07:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill
    6 x 25 burst dolphin kick + cruise
    50 EZ
    6 x 25 burst, fast hands + cruise
    50 EZ
    200 EZ

    Total: 1650

    Massage, 90 min


    ++++++++++++++++++++++++++++

    I meant to do a few 100 more, but left the house too late today. Had a luxuriously long massage. There were a lot of knots in the scapular area, probably from all the sprint free I've added to the regimen lately. No need to stretch whatsoever now, or have Jimby say stretching has been debunked. I definitely think flexibility and ROM is important for swimming. Even naturally flexible people can get tight/knots, etc.
    Categories
    Swim Workouts
  15. Tuesday, October 23, 2012

    by , October 23rd, 2012 at 06:30 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 80, pool at 78, 100% water clarity.
    Blue skies with humidity at 58%

    IM Day - SCY
    Focus - Stroke Technique

    *WarmUup*
    1x400 IM Drill

    *Set 1*
    1000 IM Rev Order as 4x250

    *Set 2*
    3x400 IM: 100 K choice after #1,#2

    *Set 3*
    1200 Kick wFins: as 5x200
    1. Fly - Swim lengths 3-6-8 (swims are fast, but not sprint)
    2. Bk - S 3-6-8
    3. Br - DK/back, BRpull+DK 2-4-6-8
    4. Bk - S 3-6-8
    5. Fly - S 3-6-8


    *Set 4*
    3x500 FR w/Paddles on 1min rest
    Technique Focus - steady head, linear rotation
    1. Snorkle, steady tempo
    2. as 250 steady, 250 strong
    3. as 200 steady, 300 desc by 100


    Comments:
    • The slow fly feels great, going faster later will be the problem.
    • At the end of each 400 IM my HR was 24-25/10, and I was running out air on the underwater push offs and transitions.
    • Using the snorkle is really useful in LC, but not as fun in SCY
    • I definitely feel the need to get back on the weights after using the paddles today.
    Categories
    Swim Workouts
  16. Monday, October 22, 2012

    by , October 23rd, 2012 at 06:13 PM (I swim, therefore I am)
    I am back! Summer schedule and family activities resulted in about 8 weeks down time from swimming. Returned to the pool after Labor Day to begin again.

    SCY @FGCU Aquatic Center.
    • Air temp of 80, pool at 78, 100% water clarity.
    • Blue skies with humidity at 62%


    *WarmUup*
    1x300 FR

    *Set 1*
    5x1000 FR on 15min
    • Build effort each 1000 as 500/300/200
    • Not timed
    • Stroke Tech


    Comments:
    • The coach is back on the deck Mondays and sometimes also Fridays. Working aerobic volume and stroke technique in Freestyle and IM up to Thanksgiving.
    • Currently I feel that I am about 75% of the fitness level of May 2012. I have not yet added the core or strength training as my time has been consumed by a wide range of obligations and I was tired of the pool work. But now I am recovering faster and feel back to normal soon after doing a strong 5-6K workout.
    • This summer in SWF was hot, humid, and long. Now I so happy to go out in the morning and the temperature is starting out 72 or 74, and soon will be in the mid 60s just after dawn.
    Categories
    Swim Workouts
  17. Pre-Op Appointment

    by , October 23rd, 2012 at 05:00 PM (slick's shoulder surgery blog)
    Had my pre-op appointment this morning, which really made things sink in. As I sat in the waiting room, each time a nurse/assistant came out to call a name I totally felt butterflies in my stomach!

    I got all my instructions from the assistant, which included things like when to have my last meal, last shower, last meds, etc. All piercings out, and no shaving for 2 days beforehand as minor cuts = possible infection. They also gave me special anti-bacterial towels and directions to give myself multiple pre-surgery wipe downs. Strange, but logical I guess! I also got fitted for my shoulder brace, which wasn’t just a fancy sling as I expected….it felt more like a modified straight-jacket to me, lol.

    Then my surgeon came in and briefly explained the procedure to me, as well as the possible complications and risks involved. The main risk is, of course, that my shoulder doesn’t ‘take’ the surgery and I end up re-dislocating again down the road. She said that this is a bigger risk for me since I’m young and active and have a prior history of dislocations. But the main point of this surgery is to fix and tighten things up so that my shoulder doesn’t pop out just by doing low-impact everyday life type activities (like pushing off the wall, for example). Of course anything high-impact could cause my shoulder to re-dislocate again. But then again, I could trip and fall at any time and dislocate my other shoulder too! “You can’t predict your accidents,” she said. Aint that the truth….

    I only had a few additional questions for her, one being how many anchors she expected that I would need and what kind they were. She said that she would be using bio-absorbable suture anchors, and that I would probably need 3-4 at minimum, possibly more if she finds more damage once she gets in there. I also asked under what circumstances would they need to transition to an open surgery (rather than arthroscopic). She said it would be highly unlikely for me, and that they only really need to go the open surgery route if a) there is major unanticipated damage, and b) they can’t get good visualizations with the camera…which apparently can be a problem when you’re dealing with larger and/or body-builder type folks. That’s good to know because through my HMO health plan, outpatient surgery only costs me $5, and inpatient would cost me $1500!

    We also briefly talked about PT and recovery time, and I reminded her that I was a swimmer and that this was all very, very important to me. She said that if all goes smoothly, I should be able to get back into to pool for light kicking after 6-8 weeks, and that I should be able to start building back up to regular workouts at 5-6 months. This was so great to hear, even though I know it will probably take me much longer to completely feel back to ‘normal’ in the pool. As long as I can suit up and get wet….that alone will motivate me and help me along the recovery process.

    So, I guess the count-down is officially on! T-minus 2 weeks and 6 days. I am crazy busy at work right now, trying to get all my tasks and projects done before I’m off for 2.5-3 weeks after the surgery. And of course get as many swim practices in as possible. I literally have almost all of my days and weekends planned until then. My to-do list includes random every day things like: deep clean the house; get a haircut; cut the dogs’ nails; stock the pantry with easily-opened and/or liquid foods; etc. etc. All that fun stuff I won’t be able to do for a while. Luckily I’ll at least be able to do all my online Xmas shopping while I’m at home recovering! (Also on the recovery time list: investigate re-financing the house, lol).

    I may or may not drop another post before the surgery….depends on the time crunch. I will definitely be posting during the recovery process however, so until then…..last one fast one!!!



    EDIT: I forgot to mention, the SCM Zone meet last weekend was so fun!! However I realized how stressed and un-rested I am right now....after my first race I was just dead tired and really couldn't shake it off for the rest of the weekend. Even during the 50 fly (my pet race), the last 5 strokes were just KILLER for me. You know you're tired when you feel that much lactic acid kick in during a freakin 50! I really wanted to do a :31.X but had to settle for :32.2. Good enough for now!

    Updated November 15th, 2012 at 01:13 AM by swimslick

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  18. Tuesday 10/23/12

    Tuesday 10/23

    PM only SCY

    6x100 @ :10 rest 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:45 50 kick/50 drill

    3x
    2x50 @ 1:00 drill STRK
    4x50 @ :40 aerobic FR
    2x25 @ :30 FAST STRK
    STRK = IM order by round

    3x (w/ fins)
    2x50 @ 1:00 kick 25 under H2O FAST/25 on back
    4x50 @ :40 kick w/ board build
    2x25 @ :30 FAST swim

    100 EZ

    3x
    3x150 @ 2:05 50 FAST/100 aerobic
    2x150 @ 2:10 100 FAST/50 aerobic
    1x150 @ 2:15 FAST (1:30, 1:30, 1:29)

    2x100 @ :10 rest 25 scull/25 kick/50 swim

    Total: 7000
    Categories
    Swim Workouts
  19. SArasota Y Sharks Masters 5:30 AM Workout -10/24/20122

    by , October 23rd, 2012 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:15
    4 X 50 descend to fast 1-4 1:00
    8 X 25 sprint :30 #8 on 1:00
    Two rounds, choice.

    5 X 200 IM 3:30

    10 X 100 free pull or swim
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  20. Tue Oct 23rd, 2012

    by , October 23rd, 2012 at 10:06 AM (Ande's Swimming Blog)
    Tue Oct 23rd, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 dove in on time
    Swam with Mike beside
    Larry, Jim, Jason, Todd, tyler, Chris, Marcio,Paul, Val, & Gull

    Warm up
    200, 175, 150, 125, 100, 75, 50, 25

    Main Set

    5 x 100 IMs best ave on 2:00

    100 easy

    5 x 75 fl, bk, br on 2:00
    held 50's

    100 easy

    5 x 50 FL on 2:00 best ave
    held 28's & 7's

    100 easy

    swam easy (got out early)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


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