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  1. Workout 12/22/12: Squad Meet

    by , December 22nd, 2012 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Busy few days off for me, starting with the storms that moved through the area yesterday. It was super windy (lost some pieces of gutter and my compost bin blew across the yard) with power outages throughout the area. A huge tree fell over near the high school, cutting power to most of the downtown and crushing two cars, and a double rainbow also filled the sky:


    The local paper has a story about it here. The Rec Center also lost power so no swimming for me, which was fine since I was helping my wife get prepared for our annual lasagne dinner with family around the Christmas holiday. Great night with good food and time spent with loved ones.

    This morning, with snow lightly falling, the Rec was open again, but a sign greeted us at the door announcing the pool temperature at 75 degrees.
    With the power outage, the pool dropped about 10 degrees since Thursday. I had organized a squad meet with the local age group team as well as masters from nearby Williamstown, Ma, and we didn't let the colder water deter us. Well, one of our swimmers bailed and spent the whole morning in the sauna, but I enjoyed the cool water for a change. We again used the swim to gather nonperishable donations for the local food shelf as an "entry fee," a great way to branch into the community.

    I joined the team in the water for quite literal warmups:

    500 choice (I did 600)
    5 x 50 builds on 1:15
    1 x 100 FR strong (overkick odd lengths)

    Then the racing began! Fourteen wees ones (and their three coaches) lined up with five of us from Bennington and our four new friends from Williamstown through the schedule of events below. I ended up swimming the 100 back (1.00.7), back in the Medley Relay, 100 free (53.7), and two legs on the 200 Free Relay to log 1225 yards. We also introduced the age groupers to the "cap relay," where the object is to get one member of the team into a standard latex cap and swim them to the other end of the pool - it was a blast!



    A fun day, followed by a nap for me. We collected 25 pounds of food which will be a great help for our community. The plan is to start up training for the spring with the New Year, and I am thinking that I will actually be ready to start swimming in earnest by then again.
  2. No Doominess Here!

    I awoke with a marvelous idea for today’s solo workout--inspired by Ellen and James, I would try out That Guy’s IM Chasm of Doom. But after reviewing the set, and thinking that it really seemed like an awful lot of fly (duh!), I decided that I would tweak it to make it more Janet-suitable. The Total IM Eclipse was the result. The first half follows the Chasm, except for the friendlier intervals, but on the way back up the first obscured is the first to reappear, just like a lunar or solar eclipse.

    Air temps were in the low-40s when I arrived at the pool midmorning, and the wind was blowing strong, which made judging backstroke turns interesting—I had to subtract 1 stroke from my usual count on one end, and add one on the other. But the sun was brilliant, and I gloried in getting to swim outdoors, with a cloudless blue sky as my roof. Here’s how my workout went:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s)

    Total Eclipse of the IM
    200 IM
    50 FL / 50 BK / 50 BR / 25 FR
    50 FL / 50 BK / 50 BR
    50 FL / 50 BK / 25 BR
    50 FL / 50 BK
    50 FL / 25 BK
    50 FL
    25 FL
    Masters minute (“the essence of the eclipse which was its perfect darkness”)
    25 FR
    50 FR
    25 BR / 50 FR
    50 BR / 50 FR
    25 BK / 50 BR / 50 FR
    50 BK / 50 BR / 50 FR
    25 FL / 50 BK / 50 BK / 50 FR
    200 IM for time [2:47]
    Intervals: I went on 1 second /yard + :10 on the way down, and on 1 second/yard on the way back up.

    100 easy

    Kick set
    50 FL kick
    100 BK (50 K / 50 S)
    150 BR (50 K / 50 S / 50 K)
    200 FR (50 K / 50 S / 50 K / 50 S)
    Kicks were moderate fast, swims easy

    8 x 200:
    Odds = FR pull with paddles
    Evens = FR/BK halfsies
    [Goal of this set was to work on breathing timing and earlier rotation, backstroke was easy reward for 300y of focusing.]

    200 warmdown + play

    That was it! By the time I got out around noon the morning’s strong winds had died down, but it was still in the 40s. I ended up staying in longer than I had planned because the pool was so pleasant, and everyone who got out earlier seemed so cold.

    In the afternoon I played in the gulf. The water near shore was in the high-50s, but out just 50-75 yards or so it seemed a comfortable mid-60s. Since what wind there was was out of the north, the waves were tamped down, and the surface was almost glassy. I hope to swim in the gulf more over the next few days, since the pool will be closed until after Christmas.
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  3. A quickie before traveling

    by , December 22nd, 2012 at 09:05 PM (Mixing it up this year)
    A quick trip to the Y.

    500 free
    500 kick w/zoomers every 3rd lap fast
    200 dolphin kick on back w/zoomers
    6x100@1:30 free w/paddles & bout held 1:21
    200 ez

    Total 2000 yards
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  4. Fri & Sat, Dec. 21-22

    by , December 22nd, 2012 at 05:27 PM (The FAF AFAP Digest)
    Saturday: Recovery Swim

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40
    50 EZ
    8 x 25 right side shooters w/fins @ :40
    50 EZ
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    100 EZ

    Total: 2800


    Saturday: Drylands

    RC exercises, 15 min
    rear delt fly, 70 x 3 x 12
    wrist curls, 45 x 2 x 12, 50 x 1 x 12
    leg abductor, 110 x 4 x 8
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
    explosive leg press, 190 x 3 x 20
    standing broad jumps, 10
    knee tuck jumps, 10
    altitude drops, 10
    captains chair leg raises, 3 x 20

    stretching/foam roller, 20 min


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

    Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.

    Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.

    I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.
  5. 1200s on 22:00 for 12/22...

    by , December 22nd, 2012 at 05:08 PM (Alex's swim journal)
    Today was a distance day and I wanted to get in about 6000 at a low aerobic pace, so I thought why not go with another numerologically significant workout for 12/22/2012. I decided on 1200s. This was the plan:

    5 x 1200 (1000 fr + 200 br) on 22:00.

    As it turns out, I came in on my first three 1200s around 20:30 or 20:40 and felt good, so I went on 21:00 instead of 22. After the fourth "rep," which came in at 20:47, I decided to start the last 1200 on 21:20 and finished it in about 21:10.

    My total time for the whole 6000 was 1:45:30. Considering the fact that 1000 of it was breaststroke, I'm pretty excited about this workout. I'm way ahead of where I was last spring when I was doing my build up to 10K and could only manage to hold a 20:00/1K (1100 SCY) pace for 5-6K... w/ my freestyle pace at 1:45-1:55 per 100; now that freestyle pace is at 1:40 falling off to 1:45 per 100 toward the end!

    I'm definitely ready for a nap
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  6. Week 11 - Saturday stretch

    by , December 22nd, 2012 at 04:51 PM (After a long rest)
    I felt really tired last night and ended up going to bed at around 8pm which was before my wife and kids. I woke this morning at 5.45 feeling somewhat better but still felt lethargic and tired as the day has gone on. Either a long week is catching up with me or I am fighting some sort of illness. Either way I will keep going.

    My parents came in this week from England for Christmas. The kids are already enjoying time with Granny and Grandad. We all ended up going to the pool this afternoon. The kids and my dad played around on the boards, the kiddy pool and the hot tub, while I did a short stretch workout. It was great fun.

    Warm up
    400 free
    6x50 free drill, alternating finger drag and catchup
    5x100 kick on 1.50

    Main set
    6x200 on 2.40, holding 2.10(I actually felt pretty good through number 4 then I felt my stroke shortening, so had to concentrate on keeping long and strong. No I'll effect on my time)

    Warm down
    400 IM drill
    200 by 50 25 under water, 25 easy

    Total 3000

    Apparently on Monday we have the 12 days of Christmas set. I am guessing it's not the 9100yd version, but I suspect it will be just as fun!!!

    I am still very motivated with my swimming and the trip to Austin this week and swimming with Longhorn Aquatics was a great boost both in confidence and gave me a glimpse of where I can get to if I am able to continue working hard.

    My weight loss continues. I am about .5 lb short of my 190lbs goal, so hopefully I will meet my target weight next week. I suspect part of my fatigue is related to my weight loss, so hopefully as I start to transition to weight maintenance I will feel more energetic.
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    Swim Workouts
  7. 12\22\12

    by , December 22nd, 2012 at 02:34 PM (Blog)
    SCM at club 1450




    Warmup
    • 500 free/drill/bk
    Speed sets
    • 10 x 25 on 1:00
      • Hard effort push, breakout, and first 10 strokes, then easy to wall
      • stroke count/time
        • 17/0:18, 17/0:19, 16/:017, 15/0:16, 16/0:15, 16/0:15, 17/0:15, 17/0:15, 16/0:16, 17/0:16

    • 20 x 25 on 0:30
      • Hard effort push, breakout, and first 5 strokes, then easy to wall

        • Landed them around 21-22
        • The first 5 of them felt sharp and easy, breathing normally on wall
        • 6 - 15, gasping for air, but tolerable
        • 16 - 20, had to breathe almost every stroke during easy part, arms didn't seem to obey motor commands (sloppy) gotta watch it there.
    Drill/Kick
    • 4 x 25 head-up free with dophin kick and snorkel
      • 16's
    • 100 flutter kick boardless with snorkel
      • just over 2:00
    Although I understand the heads-up free drill is much less efficient than normal free, for some reason it felt easier to 16s lengths. Could be from engaging larger muscle groups? Or maybe it just feels better to give the normal muscles a break
    Plan to do a workout of drills to correct this weeks damage, and some kicking and fly next time

    Updated December 22nd, 2012 at 04:00 PM by __steve__

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  8. Friday & Saturday (Dec 21 & 22)

    by , December 22nd, 2012 at 01:24 PM (Grandma Got Run Over By A Swim Team)
    Pool set up Long Course yesterday, to my surprise - I the thought it was SCY until after NY's. Not too shabby a workout the first day, and today; fortunately I forgot workout was at 6am - cuz it's usually at 7:30 on Saturday mornings, and so I got there at 6:20 or so. Good thing too, cuz my arms were about to fall off at the end there.

    Here's Friday's workout (I had to do the first 1500 solo, because the kids started at 6am - and I had an 8am meeting, and needed to get out at the usual 7:15am or so):

    800 back/free breast/free
    600P w/snorkel
    500 back/free
    500P
    500 K
    100 easy
    5 x 100 stroke/free on 1:50
    5 x 200 on 3:15
    10 x 50 K on 1:15
    100 easy
    Total 5100 LCM


    And here's todays:

    6 x 100 stroke/free on 1:40
    5 x 100 K on 2:15
    100 easy
    400 P on 6:00
    100 quality sprint kick on 2:15
    3 x 100 stroke/free on 1:50
    100 quality sprint kick on 2:15
    2 x 50 fly on 1:05
    400 P on 6:00
    100 quality sprint kick on 2:15
    3 x 100 stroke/free on 1:50
    100 quality sprint kick on 2:15
    2 x 50 fly on 1:05
    200 easy
    12 x 100 on 1:40
    200 easy
    8 x 50 - 25 drill/25 sprint on 1:00
    200 easy

    Total: 5200 LCM
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  9. 12.22.12 - Saturday workout

    by , December 22nd, 2012 at 01:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Bob, Mary and a few others.

    SCY

    600 Warm up

    4 x 100 (50 bk/50 fr) - 1:45 Descend
    4 x 25 Fast - :30

    2 x 200 Back w/ paddles - 3:15 (2:40s)
    4 x 150 Kick w/ fins (50 hard, 50 easy, 50 hard)

    5 x 400 - 6:00 Best avg
    Made 4:55, 4:55, 5:00, 4:55, 4:50. I could probably hold a better pace but this was hurting especially at the end.

    12 x 50:
    * Odds 6 x 50 IM Order - :55 (fly/back/br only x 2)
    * Evens 6 x 50 Free - :50

    10 x 50 Kick w/ fins - 1:00
    Alternated underwater SDK on front/back down, easy back. Cramped horribly on the first one, skipped the second and finished the set.

    2 x 50 Sprint from dive. Both were bad dives and my goggles popped off.

    (5350 Total)
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  10. Saturday, Dec 22 - Another Mixture Day

    Swam at the Nat today and Bob C. and I went through this workout together. Dave, Dave, Peter, and some of the Hsv group were in the other lanes.

    I happened to get in a lane that had a water jet shooting straight into it. You could see the water flow almost half way down the lane and, when coming back, you could really feel it. As I got close to the wall, it was almost like what I imagine an endless pool to be like!

    Did a mix of things today - some fast, some paddles, some distance, some IM, etc.

    400 Free
    4x100 alt Back/Free on 1:40
    4x25 Free Sprint on :30

    2 times through
    1x200 Back w/ Paddles Hard
    2x150 Kick (did the backs in 2:37 and 2:35 - really good for me)

    5x400
    Free
    IM by 25's - 6:40 (that's close to a real 400IM, but I still haven't swam more than a 50 fly at one time)
    Free w/paddles - 5:30
    Back w/paddles - 5:52
    Free - 5:50

    5x100 Back w/paddles on 1:45
    100 Kick
    10x50 Free on :50
    2x50 Back
    2x50 Breast
    4x25 Fly
    100 Free

    5400 yards
    110 minutes

    Updated December 22nd, 2012 at 08:58 PM by David W Cochran

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  11. Merry Christmas from Me and My Dicksons!

    by , December 22nd, 2012 at 10:14 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Another year has come and is almost gone.

    Here, my swimming friends across the globe, is this year's Christmas card and Big Present to each and every one of you!

    Don't feel obligated to give me anything in return. It is enough that you allow me to warm my cockles by being beneficiaries of my generosity, for truly, 'tis better to give than receive!

    Click below link to receive your card and gift!



    Click above link to receive your card and gift!

    Suggestion: Why not fire up your Big Present during Christmas dinner so the entire family can listen to it right after Grace?


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  12. Saturday, December 22, 2012

    by , December 22nd, 2012 at 09:46 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 47, pool at 76, 100% water clarity.
    Sunny skies with humidity at 55%


    Warm Up
    200 yds FR

    *Set 1*
    6x250 FR on 1:00 rest, as
    50 smooth, 100 strong, 100 fast; desc effort 1-3, 4-6

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2(200 BR Kick, 300 Scull, 500 FR Swim)
    500 FR as 100 Smooth, 200 strong, 200 Fast

    Warm Down
    200 FR slow motion EVF.

    Comments
    A cold, brisk, but very sunny SWF morning. Did two rounds of dryland work, and then walked to the pool.
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  13. Mayan Aquapocalypse: 12/21/2012

    by , December 22nd, 2012 at 12:25 AM (Alex's swim journal)
    Apologies to Slow for stealing/adapting his term Aquapocalypse for the end of the Mayan calendar. The theme today for my workout was lots of 12s, 20s, and even some 21s. I needed a short one, so I got to the Y a little after noon and decided to wait until 12:21 PM (why not?) to start my 12/21/2012 workout. Here's what I did:

    20 x 50 on 1:20 free/kick*
    12 x 25 on :21** free
    12 x 100 on 2:00 (1:24-1:27) free
    100 breast
    100 back

    *This interval, 1:20, seemed ridiculously long, but had to get that "12" in there somehow... and I was glad later in the workout that I hadn't done a more aggressive interval. The freestyle 50s came in at :38-40 and the kick (I had plenty of time to change into fins and grab the board) came in at :48-:50. What can I say? It was supposed to be an easy day.
    **couldn't hold :21 for more than 4 in a row, so I split into 3 sets of 4 x 25 on :21 (starting new set on every 3:00), basically this ended up as 3 broken 100s which each finished in 1:23; my 25s were between :17 and :20.

    My set of 12 x 100 on 2:00 was great (for me), started off swimming 1:27s and then 1:24s, finished with 1:25-1:26s. I knew I was going to be able to sustain those Mayan Aquapocalypse appropriate 1:20s about half way through the set and was pretty psyched. Since I've been doing my 100 sets on an interval of 1:45 recently, the extra 15 seconds seemed like a nice long rest. My cool-down 200, breast and back, was the only time I did those strokes... still sore from yesterday's hard breast and back day My 100 back came in at a leisurely 2:22--perfect for a day full of 2s.

    The Mayan rain god Xoc passed through yesterday to usher in Draco, so there was a lot of ice. We lost power for a couple of hours last night in the run up to 12:00 AM 12/21/2012... the power came back on shortly after midnight: Apocalypse averted!



    The total today was 2700 yards, which is actually a nice multiple of 3s and 9s, which reminds me I haven't blogged about Dante in a while... right now I'm working my way through the middle cantos of Paradiso again, so I'll have to blog about that later.
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  14. Fri, Dec. 21, 2012 4:00-6:00pm "The Chasm"

    by , December 21st, 2012 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group.

    I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day.


    Warmup:

    400 Free
    400 Kick (200 w/ board, 200 Streamline)
    400 Pull (200 Free/200 Stroke)
    + an extra 200 Free Pull I did waiting for others to finish
    (1400/1400)

    5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone)

    5 x 100 Free Pull @ 1:40 (Desc. 1-5)
    (1000/2400)

    Main Set:
    IM CHASM OF DOOM**



    **Age group rules: If you miss the interval, put on fins, and continue the set
    • None of the older faster boys were there tonight (or the older girls), so they missed out on the fun
    • Only one person (other than me) made all the intervals without fins - a 12 year old girl
    • A second girl (who turned 12 today) almost made all the intervals
    • The others all missed from the beginning, and went to fins where they were able to keep up for the remainder.
    200 IM @ 3:00 (started out at 2:40)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    150 @ 2:20 (50 Fly/Back/Breast)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    100 @ 1:40 (50 Fly/Back)
    75 @ 1:20 (50 Fly/25 Back)
    50 @ 1:00 (50 Fly)
    25 @ :40 (25 Fly) coach wanted these sprints
    25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on!
    50 @ 1:00 (50 Fly)
    75 @ 1:20 (50 Fly/25 Back)
    100 @ 1:40 (50 Fly/Back)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    150 @ 2:20 (50 Fly/Back/Breast)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    200 IM @ 3:00 AFAP - I did a 2:25

    200 EZ swim
    (2000/4400)

    Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too =
    I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so.
    Coach Anne liked the set and wrote it down for future use at some later date.

    That's not all folks!! Next set:

    8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45)
    Beat the "goal time" (kinda tough after conquering the "Chasm")


    First 5 weren't a problem for me, but then...
    • #1 - beat 1:23
    • #2 - beat 1:20
    • #3 - beat 1:17
    • #4 - beat 1:13
    • #5 - beat 1:11
    • #6 - beat 1:07 (was 1:06)
    • #7 - beat 1:05 (was 1:05 and it hurt)
    • #8 - beat 1:03 (was 1:02 and it really hurt)
    (800/5200)


    We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice.
    No team practice until next Wednesday, and I don't mind a bit!








  15. Friday, Dec. 21st - Mixed Sets

    Swam with Keith at first, then got pulled over to swim with Peter, Dave, Dave, Roger, Danny and two college swimmers, Kent and Sam. Then finished up with Peter. So, went from an endurance workout to a sprint workout to a strength workout.

    When the main group was ready to do some sprint relays, I still had a 150/100/50 to compete my ladder. Thought they might go on without me, but I was #8 so they waited. Oh well, I need the sprint work too.

    150 Free
    10x100 Free on 1:30 (held around 1:20 - just didn't seem to have the speed, my arms felt weak)
    50 Back
    50/100/150/200/250/300 and back down w/5 seconds/50 rest (avg pace up - 1:21; down 1:22)

    800 train -teams of 4, everyone leads 200 - stayed with leading the 1st 200, following the others was hard and I rested one 50, then we let Sam and Kent go at it the last 100 - 650 yards free

    1000 IM relay - everyone did 5 5o sprints - I did back and Sam blew me away. - 250 yards Back

    10x50 Back on 1:00
    5x100 Back with Paddles on 1:30 (1:20 down to 1:15)
    100 Free
    200 Kick
    100 Back w/ paddles - 1:14

    5600 yards
    120 minutes
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  16. Friday 12/21/12

    Friday 12/21

    PM only SCY

    "Friday Fly Day"

    Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

    Felt better this afternoon so I made it to club practice and did this:

    800 swim (200 FR/200 I.M. drill)

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 rolling I.M.

    12x150
    1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
    1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

    2x (RD1: FL, RD2: FR)
    2x50 @ 1:00 FAST kick
    4x25 @ :30 FAST kick
    2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
    4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

    10x
    :20 Vertical Kick (V.K.) moderate
    :10 V.K. FAST in S-Line
    50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

    100 EZ

    Total: 6000
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  17. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
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  18. Friday, December 21, 2012

    by , December 21st, 2012 at 02:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 62, pool at 77, 100% water clarity.
    Sunny with humidity at 57%

    Warm up
    200 FR
    1x900 FR as 6(100 Smooth, 50 Strong)

    *Set 1*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR
    1. 38, 38, 1:16; 37, 37, 1:15
    2. 38, 37, 1:15; 36, 36, 1:14


    *Set 2*
    5x200 DK/fins/back on 4:00
    did 3:15, 3:10, 3:08, 3:06, 3:02

    *Set 3*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR w/Paddles
    1. 36, 35, 1:12; 35, 35, 1:11
    2. 35, 35, 1:10; 34, 35, 1:09


    Warm down:
    500 EZ FR/BK

    Comments:
    • Feeling more recovered, but still a bit sore and fatigued from first week of LCM swimming and more intense drylands.
    • Set 1 - two rounds of a broken 400 with a 100 active rest, (neg pacing). In set 1, I was getting a taste of a 5:00 400 pace, which is a hard effort for me now, and I will really have to work at it to get to the point of doing it as a straight 400, then build it out towards perhaps something like 5x400 on 7:00 @ 5:00 or better.
    • Set 3 - same as set 1, but as FR swimming with paddles. Last May, I feel that swimming FR with medium size paddles LCM helped to build a strong steady stroke that transferred well to increased OW swimming fitness and better LCM pool endurance.

    Updated December 21st, 2012 at 03:17 PM by fdtotten

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  19. 12\21\12

    by , December 21st, 2012 at 12:37 PM (Blog)
    SCM at club, only had 30 minutes - 750m




    Warmup/main set
    • 30 x 25 on 1:00, monitor time and count strokes
      • #1 thru #6
        • 17 - 18 strokes
        • 0:23 - 0:20
      • #7 thru #30
        • 16 - 18 strokes
        • 0:16 - 0:17
    1 thru 6 were to warm up.

    On 7 it is interesting to note that the observed effort level was about 92% and I made it in 16 strokes (and < 0:17). But from there the effort level increased, times did not improve, and my stroke efficiency decreased. This is with over 40 seconds rest (1 : 2.75 work to rest ratio).
    Since I could only manage 16.x on this interval I would assume this workout would be good for a 100m which I hear is good for 50 endurance, but unfortunately here it would be at wrong pace.

    To target the 50 I need to do the same workout and effort level but coast to wall at the 15m so I can maintain the pace on fast portions.

    Updated December 21st, 2012 at 12:42 PM by __steve__

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  20. Thursday @ Mason, Dec. 20

    by , December 21st, 2012 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    1200 various, I missed 100 of it

    Main Sets:

    12 x 50 @ 1:15
    #3, 6, 9, 12 fast best stroke (with fins for me)
    -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke")
    -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24)
    100 EZ

    4 x 25 w/parachute @ 1:15
    -- the USS team swimming before us left these
    -- they were the small ones
    1 x 50 fast
    -- did fly w/fins, 23
    100 EZ

    4 x 300 @ 1:00 rest
    1 = flutter kick w/fins & board
    2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else)
    3 = kick, no flutter, no fins (real endurance event here with no fins)
    4 = free, pull, no fins
    50 EZ

    4 x :15 VK with med ball right into 15 m sprint + 35 EZ
    150 EZ

    Total: 3800

    hottub!


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


    I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today.

    I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.

    Updated December 21st, 2012 at 02:55 PM by The Fortress

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