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  1. Sunday 12/16/12

    Sunday 12/16

    AM only SCY

    After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am

    400 swim long and EZ
    4x100 @ :10 rest k/sw/dr/bld

    4x25 @ :10 rest V.S.

    200 EZ

    3rd leg of 200 Freestyle Relay
    1:29.85 (23.15)

    Not a bad split considering I couldn't dolphin kick very fast off the walls.
    Categories
    Swim Workouts
  2. Keep calm & just keep swimming!

    by , December 16th, 2012 at 07:59 PM (Trying to Train Smarter, Not Just Harder)
    Just barely keeping ahead of the GTD genie! I was worried I wasn't going to be able to get the distance in, but 33,200 yds divided by 10 workouts means only 33-3400 per practice, and I could do that in my sleep! Whew!



    400 back/free
    600 Pull
    5 x 100 IM/stroke free on 1:30
    8 x 150 IM
    9 x 100 on 1:20
    8 x 25 4 cycle speedplay on :30
    200 easy
    2 x 300 Pull
    300 breast/free
    Total: 4500
    Categories
    Uncategorized
  3. Saturday with my son

    by , December 16th, 2012 at 03:43 PM (After a long rest)
    My son is not a swimmer but he decided(much to my surprise and my joy) that he was going to come to the pool with me this afternoon. This was a public session as opposed to the masters workout. He played on the diving boards while I swam. I honestly think he was trying to make waves to see how I reacted which was fine by me. He had lots of fun and at the end of the day that's all that matters.

    Warm up
    400 free
    6x50 free drill
    5x100 kick on 1.50

    Main set
    10x100 free with paddles and pull bouy on 1.20. I held between 1.08 and 1.03. Not intentionally I picked up the pace when the guy I was sharing the lane with got out. Felt good.

    Warm down
    100 easy
    2x25 under water
    100 easy

    My chest felt like jelo midway through my warm down, I guess I went harder on the main pull set than I thought. My intent was to have a fairly leisurely workout which this obviously was.

    My son and I hung out for a while after the swim. We went in the hot tub and checked out the weight room, which he is anxious to use(he has one year fil he is technically old enough). We then went and grabbed a coffee together at starbucks and had a great time.
    Categories
    Swim Workouts
  4. 12\16\12

    by , December 16th, 2012 at 01:42 PM (Blog)
    SCM at club 1350m

    Warm-up
    12x50 on 1:03 "human paddle" sculling drill with snorkel. 13 - 14 strokes per length

    100 more done really slow

    Main
    20x25 flutter kick on 1:00 (with board). 17 of them were 22-23 seconds, 3 were 24s.

    100 more of drills

    50 of bk


    Need to make a format for this

    Updated December 16th, 2012 at 02:13 PM by __steve__

    Categories
    Uncategorized
  5. Sat & Sun, Dec. 15-16

    by , December 16th, 2012 at 11:48 AM (The FAF AFAP Digest)
    Sat Drylands:

    RC exercises, 15 min
    leg abductors, 100 x 1 x 8, 110 x 2 x 8
    good mornings, 65 x 3 x 8
    explosive leg press, 190 x 3 x 12
    super pullover, 70 x 3 x 20
    captains chair leg raises, 3 x 20
    cable twist w/yoga ball, 40 x 1 x 15 each side
    altitude drops, 10
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100


    Sun Swim/SCY @ Mason:

    Warm up:

    1500 of various swim/kick/drill/pull
    I did 1300 since I'm a pokey warm upper

    Main Sets:

    3 x 150 moderate kick @ 3:00
    2 x 25 AFAP kick @ :45
    -- I did the first 150 moderate and cruised the other two.
    -- went 14s on the six 25 backstroke kicks from a push
    100 EZ

    9 x 150 @ 2:40
    2 IM (drop a stroke) + one choice
    -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
    50 EZ

    3 x 75 @ 2:00
    25 drill
    25 AFAP, rest :5
    25 scull
    -- got calf cramps on the 25s; knew I would after the aerobic set
    175 EZ

    Total: 3800


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

    Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

    Updated December 16th, 2012 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts