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  1. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    75
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


    -------------------------

    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
    Categories
    Swim Workouts
  2. Sunday 11/24/13

    Sunday 11/24

    "Paul Blair Memorial Invitational Day #3"
    (or in my case, "Day #1")

    AM only SCY

    500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    300 AE
    5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
    100 EZ
    8x25 @ :40 V.S.
    100 EZ

    2x
    25 FAST from dive
    25 EZ

    100 EZ

    100 FR - 50.82 (24.28/26.54)

    This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!

    200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)

    I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.

    200 BR - 2:17.08 (31.13/34.57/35.20/36.18)

    I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!

    3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.

    Total: 6000
    Categories
    Swim Workouts
  3. Workout 11/24/13: noon

    by , November 24th, 2013 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:

    -200 Fr/200 Bk/200 IM drill
    - 3 x (100 kick into 100 swim with AP)
    - 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
    --- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
    - Noah's Ark pull (to the 300), then 100 loosen and out
    (Solo/Rec/2850 yds/60 min)
    ----------------------------

    Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
    Categories
    Swim Workouts