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  1. Friday 5/31/13

    Friday 5/31

    "Thursday practice do-over"

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + strapless paddles/100 kick)
    400 (100 drill/100 kick)
    200 I.M. drill/swim

    8x25 @ :10 rest w/ fins "Bubble Drill"
    1-4 focusing on down kick for FL (kicking on back)
    5-8 focuins on up kick (kicking on stomach)

    8x50 @ :45 D1-4, 5-8

    100 EZ

    2x
    4x200 @ 2:30 2nd and 4th 50 STRONG
    3x150 @ 2:00 middle 50 STRONG
    2x100 @ 1:10 1st 75 STRONG
    (100 EZ between rounds)

    8x25 @ :30 w/ fins + snorkel
    odd: HP drill (Human Paddle drill)
    even: B&A drill (Bow and Arrow drill)

    200 EZ

    Total: 6100
    Categories
    Swim Workouts
  2. Friday, May 31, 2013

    by , May 31st, 2013 at 08:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Cloudy, humidity at 79%

    Warm Up
    400 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2(4x50 FR on 1:10)
    * 35-34-34-33
    * 34-34-34-33
    ---200 BK/FR by 100

    *Set 2*
    4x400 FR on 2:00 Rest
    from dive, as 50 steady/50 strong

    *Set 3*
    8x50s FR on 1:10, odd @40, even >35
    1)39 2)33
    3)40 4)32
    5)41 6)32
    7)40 8)31

    Warm Down
    400 FR Smooth

    Comments
    Did not feel that great in Set 1, and then just swam for technique in Set 2, but in Set 3 I had fun swimming fast on the even 50s.
    Categories
    Swim Workouts
  3. Friday, May 31, 2013 Apple Capital Day 1 Results

    by , May 31st, 2013 at 07:56 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Wednesday night, running a fever, and just overall feeling like BLAH. This morning I woke up and didn't have a fever anymore, and was feeling pretty good so I decided to give it a shot. It's only the "easy" events this afternoon anyway, right??

    Warmup:

    500 Free
    400 IM Drill
    300 IM Kick (no Free)
    2 x Dive 50s (I just cruised them)

    ---------------------------------
    1300 LCMeters

    I was feeling pretty iffy during the initial 500 of the warmup, but figured it was mainly from the after-effects of the past couple days. 1 1/2 hours later was my first race, the 400 IM

    400 IM - 5:37.UGH
    I was about 15-20 seconds away from where I should have been at, and possible could've been better than that at 100% health.
    Splits - I don't recall them all, but:
    31.1/38.0
    46.0/46.0
    49.8/49.8
    38.5/37.5
    I felt OK the first 50, but I just didn't have the normal UMPH that I usually do in the fly. It was just downhill from there. At least I wasn't rescued by the lifeguards.

    1500 Free - Scratched
    It was a decision that was for the best by me and all the coaches. I'd just hate to get stuck in an almost 20 minute race and feel like I couldn't finish it.

    On the good side...I will be able to watch Kirk on Jeopardy tonight!! You'd better win dangit!!!!


    When I got home from the meet, I took my temperature, and I was back up to 100.7 again. Not good...back on the meds and hydration again. I may have to scrap this weekend altogether. I believe that was my first scratched/missed event as a masters swimmer/renewed age grouper.
  4. Friday, May 31

    by , May 31st, 2013 at 04:22 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    600 various
    2 x 50 single arm fly
    2 x 50 scull w/agility paddles
    6 x 50 DPS free w/agility paddles
    50 EZ

    Main sets:

    8 x 30 burst + cruise
    -- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
    100 EZ

    1 x 50 DPS fly
    150 EZ

    5 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 27 flat
    2 = fly, 27 flat
    3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
    4 = dolphin kick w/board, 28 high
    5 = breast, 31

    6 x 50 DPS backstroke w/agility paddles @ 1:15
    50 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!
    Categories
    Swim Workouts
  5. Week 35 - Friday

    by , May 31st, 2013 at 01:23 PM (After a long rest)
    I was tired this morning but still had a good workout.

    Warmup
    400 free with snorkel
    6x50 catchup on 50

    Main set
    10x100 swum 25 streamline kick, 25 free with overkick, 25 streamline kick, 25 free with overkick on 1.40
    4x200 on 2.30
    100 easy
    3x(2x50 free on 40, 25 under water on 40, 75 fly on 1.30) with fins
    100 easy
    2x100 from the blocks fast on 3 mins

    Total 3500meters

    I held 2.15s on the 200's and felt strong. Two of my team mates threw on fins and after the first one decided to do a 2x100 relay. I felt good on these but was even more tired when I was done. The 2x100s from the block were tough and I held 1.03s on both. I felt good on the first 50 but half way back on the second on both I tired pretty bad. My daughter has a meet tomorrow so tomorrow mornings workout will be just a swim so I should then have some time to recover before long course again on monday.
    Categories
    Swim Workouts
  6. 05.31.13 - Friday workout

    by , May 31st, 2013 at 12:20 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Both are back and all is well again with the team. Dave brought with him 88 laminated 5k workouts. Our previous ones were lost probably to an end of year swim team box purge. So, we started back at #1 today:

    SCY

    600 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 Easy
    Made these fairly easily and felt like I was warmed up just right for the next set:

    1650 Timed (20:53) Open turns on 300s, negative split
    3:48, 3:47, 3:46, 3:48, 3:50 - not quite a negative split. Apparently, I wasn't feeling as great as I had thought. Not sure if I'm just tired or if this is a stroke problem. I wasn't feeling that great yesterday either.
    50 Easy

    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick fly
    4 x 100 IM (2:00, 2:00, 1:50, 1:40)
    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick free
    50 Easy

    100 Timed free - 1:03 We don't do these a lot. Speed felt good. I need to kick more.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  7. Thursday 5/30/13

    Thursday 5/30

    "Waste of a Practice"

    PM only SCY

    3x
    300 @ :15 rest w/ under H2O turns
    8x25 @ :10 rest 25 human paddle drill/25 "stir the pot" drill w/ snorkel
    4x50 @ 1:00 kick

    **Made it through the 8x25 on round 3 before a HUGE storm came through and cancelled the rest of practice...Disappointed because the main set looked really good, but the silver lining is I wont miss the set, as we plan to just do it Friday afternoon instead!

    Total: 1900
    Categories
    Swim Workouts
  8. Wednesday 5/29/13

    Wednesday 5/29

    AM only LCM

    400 swim
    6x100 @ 1:40 25 under H2O kick/25 FL/50 FR w/ fins

    400 @ :20 rest (5:21)
    300 @ :15 rest (3:54)
    100 @ :00 rest (1:11)

    300 @ :15 rest (3:58)
    300 @ :15 rest (3:55)
    200 @ :00 rest (2:26)

    ^^ basically 2x800 broken

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  9. 5|28|13, 5|29|13, 5|30|13

    Have not really followed a structured workout as I need to rest up for Sunday's LCM meet. Been working on basic meet preparation stuff, like 40 dive from the sides. Also found a block to use at a recently opened (for the season) pool on base, so I've practiced about 20 from the block too. This pool only has one functioning block, hence "from the block" instead of "blocks". Plan to do a set of starts this afternoon if the thing holds up, it felt a little loose yesterday after I tried a track start. I will still use the grab start at meets however for safety reasons, for it allows me to lock my hands while on mark (before launching), and I am quite fast with it.

    On Tuesday I had another DFS glide PB, this time was ~14.5 M.

    Back to 161 lbs and been eating beyond appetite to gain a little more.
    Categories
    Uncategorized
  10. Lunch Bunch

    by , May 31st, 2013 at 09:41 AM (One Stroke at a Time)
    My team started a new practice time a few days ago. They call it Lunch Bunch and it is Tuesday, Thursday and Friday from 11:15-12:15. We now have 15 work-outs each week. Since my office is about two blocks from the pool, I decided to try it out. There were 4 of us there, including the coach. I swam with our coach.

    Thursday May 30

    500 (200 free/100 IM/200 free)
    700 (alternate 100 kick/100 pull/100 swim for 12 minutes)
    25 fly on 25
    50 free on 1:00
    25 fly/25 free on 50
    50 free 1:00
    25 fly /25 free/25 back on 1:15
    50 free 1:00
    25 fly/25 free/50 back on 1:40
    50 free 1:00
    25 fly/25 free/50 back/25 breast on 2:05
    50 free 1:00
    25 fly/25 free/50 back/50 breast on 2:30
    50 free 1:00
    25 fly/25 free/50 back/50 breast/25 free on 2:55
    50 free 1:00
    25 fly/25 free/50 back/50 breast/50 free on 3:20
    50 free 1:00

    2500 yards

    I really enjoyed this set. As is clear from the pattern, it was supposed to be add up to a 200 IM. I didn't feel like doing the 50s fly so I just did fly/free for the first 50s.

    I am not sure when I will swim again. I go in for my second cycle of chemotherapy today. I will get some of the medications in the infusion center and then come home with a home infusion pump for a 40 hour infusion of one of the medications. I feel like I am starting this cycle at a better place than the first cycle (when I was admitted semi-emergently to the hospital to start so I am a better mentally prepared for today).

    Keep your fingers crossed!!
    Categories
    Uncategorized
  11. Long Course today and I just had to do an easy one

    by , May 31st, 2013 at 08:28 AM (Mixing it up this year)
    My muscle aches have caught up with me, I needed a recovery day so I just made it up as I went along.

    1000 free as 200 SPSKS
    400 IM as 50 drill/50 swim of each stroke
    200 breast kick
    5x100@1:45 free w/paddles holding 1:35's
    300 breast kick
    400 free EZ
    4x50 free w/zoomers dolphin kick to 20 meters

    total 3000 meters
    Categories
    Swim Workouts
  12. Week 35 - Thursday

    by , May 30th, 2013 at 11:12 PM (After a long rest)
    I had planned on a 75 minute swim but parking was awful at the pool tonight. The aquatic center is next to the Rockwall Football Stadium and they had a game going on and all the parking at the aquatic center was taken. I finally found a spot just before 7pm leaving me just under an hour to do my workout. Despite the rushed workout I felt ok tonight.

    Warm up
    1000 swim with snorkel
    10x50 kick on 50
    10x50 alternating catchup and finger drag drill on 45

    Main set
    10x100 free on 1.20
    100 easy
    500 swim with over kick with snorkel

    Warm down
    400 easy with a mix of back, free and double arm backstroke

    Total 4000 yds

    My main set of 100 felt like I built the intensity but i was holding 1min-1.01 throughout. I worked my turns as best as I could and worked on six beat kicking. My streamline on my turns is finally starting to feel natural and I am actually pulling with my right arm and breathing left after the turn. I caught myself before nationals breaking my streamline to breath off the walls. It's probably fractions of seconds difference, but over a 1000 or a 1650 it's significant.
    ________________

    Our long course meet showed up on the USMS calendar today:

    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    There are so few masters meets in Texas so I hope we get a good turn out. Those unfamiliar with Rockwall, we are just east of Dallas off I30. We have a terrific new facility and the meet should be lots of fun.

    Updated May 30th, 2013 at 11:25 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Thursday, May 30, 2013

    by , May 30th, 2013 at 09:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    200 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2000 Fr as 4(100 Steady, 200 Strong, 100 Fast)
    ---200 BK/FR by 100
    ---10 min talking

    *Set 2*
    16x50 FR on :50 @800 target pace :40
    *1...14)39-38, 15&16) 36-36

    Warm Down
    400 FR Smooth

    Comments
    For the first time in months swimming a straight 2000 felt good again. In Set 2, the 50s pace felt steady up to #6 and from there required increasing effort to stay on the pace. My friend Jose was swimming at 36/50 pace, so I pushed the last two 50s to give him a race. My freestyle is in a fragile state and if I swim fast or really strong too soon, my stroke becomes less efficient.

    In the Pan Pacific Championship Men's 800 Meter (Event #2), Wednesday June 5, I am in heat 14, lane 3 with a 10:58.5, and Jose is in heat 17, lane 4 with 9:49.5.
    Categories
    Swim Workouts
  14. Workout 05/30/13: evening

    by , May 30th, 2013 at 07:57 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    Kick-Swim-Pull
    050 - 100 - 150
    100 - 150 - 200
    150 - 200 - 250
    100 - 150 - 200

    200 loosen and out
    (Solo/Rec/2400 yds/45 min)
    ----------------------------

    Took a nap after the morning swim, and did some errands this afternoon. I was supposed to meet a friend after dinner tonight, but that was postponed so I decided to get in an extra swim in during this shortened week. Lots of company tonight, but the lane thinned out after 30 minutes or so.
    Categories
    Swim Workouts
  15. To be an aquarium animal

    by , May 30th, 2013 at 05:34 PM (Please tap on the glass)
    Let me start by saying, coworkers if you’re reading this, I do not hate my job. It’s just, well, I feel I have a higher calling in life. It isn’t you personally, but the industry as a whole; construction companies really discourage swimming in the workplace. That’s why I mailed out the below letter a few months back.

    This letter, attached to my aquarium animal resume, was snail-mailed to seventeen aquaria in the US, Canada, and farther abroad hoping for a position as an aquarium animal. I didn’t expect much. I didn’t specify “Must Be Main Attraction”, or “Mammal Positions Only”. I was ready to start at the bottom of the food chain, literally, and work my way up.

    So far, it has not worked out. It’s been dismissed as a joke, or a clever joke, or an annoying joke, or some other kind of joke. The few (four) responses I received were all to the tune of “check our website for openings.” Mr. C.W., General Manager at the Vancouver Aquarium, called the effort “entertaining and innovative,” while Mr. CJ.C., the Seattle Aquarium’s Director of Life Sciences, acknowledged it is “certainly one of the most unique letters [he’s] ever received.” What more does an aspiring sea pen (S. bollonsi, perhaps) need to do to get hired by you people other than write an entertaining, innovative, and unique letter!? I’ve personally stared at your actual sea pens for hours, Seattle Aquarium, and never once seen them produce a work of nearly the same quality. They’re lazier than I am at my real job!!!

    Am I getting too intense? Can you not handle my passion for swimming and for being sea life? That must be it, because it clearly isn’t my qualifications that disappoint you. Confession, Seattle: in my free time, I stalk at your aquatic employees; I know their backstories, their scientific names, where they eat lunch. For example Ada, your sea otter. You want “found hypothermic on an airport runway”? I can do that. I’m hypothermic on nearby Alki Beach three or four times a week, just waiting to be rescued by you. Rescued from this dry, meaningless life they call geotechnical engineering.

    So, aquarists worldwide, have some compassion. I just want an opportunity to be a sea star. Or any other echinoderm for that matter. Give me a chance. You will not regret it.

    Here’s the letter:

    You probably do not receive many requests like this, I understand that most or your new additions are the product of a rigorous scouting program. However, since I fall outside of the usual candidate pools, I feel my exemplary qualifications may be overlooked and would like to inquire as to any opportunities you may have at [Specific] Aquarium.

    My interest in becoming an aquarium animal first came to light as a youth. As many young humans do, watching the sea lions at the Bronx Zoo filled me with the usual why-not-mes and dad-can-Is. It was easy to let others’ disapproval of the idea take hold, as I didn’t even begin serious aquatic-mammal training until the age of nine. After nearly two decades of work, I now possess more aquatic experience than many of your typical employees: five times that of an elderly Giant Pacific Octopus, twice as much as a male Southern Sea Otter, and an amount equivalent to a middle-aged Indo-Pacific Bottlenose Dolphin. With my anticipated life-span, I could foreseeably become one of your most enduring exhibits.

    Aside from my proven experience as an aquatic animal, I have many innate qualities that would make me an excellent addition to your organization. I am diurnal and euryhaline, and will swim without complaint in waters between forty-five and eighty degrees Fahrenheit. I travel well without special equipment or handlers, from a crowded public bus to first-class international flights, and do not require special customs clearances. I’m able to draw a crowd to watch my performances, whether circumnavigating Manhattan or demonstrating an Endless Pool at the Seattle Home Show. What’s more, I enjoy sardines and can even make my own Vitafish! Try to get a bat ray to do that.

    Lastly, and perhaps most importantly, I believe in the mission of aquariums and would excel at furthering public interest in aquatic life. In most exhibits I’ve seen in my lifetime, those on display rarely look interested in communicating with those of us on the dry-side of the glass; and never have I seen any ambition from the wet-side to inform or educate. Even the friendly seals and dolphins, stars of the show, often fail to show initiative or produce results without express directions by whistle or hand signal. Perhaps my most valuable contribution to your aquarium as an aquatic animal would be to clearly communicate both the rigors and beauty of life in the water with minimal managerial input and maximum client results. As a bonus, I can vocalize in both English and French.

    Please let me know if you have any openings, especially in the phyla Chordata or Mollusca (I’m still uncertain of my abilities to be convincing as a Poriferan or Cnidarian). I welcome the opportunity to fill any niche—Eltonian or Grinnellian, or Hutchinsonian—as you see fit.

    On a final note, you will not have to worry about “the Ryan Lochte problem” with me. Hygiene is something I take very seriously—I frequently bathe with soap or sterilize in a high-chlorine solution.

    Regards,
    Andrew Malinak BE EnvEng, BS EnvSci
    Full resume available upon request.

    Updated May 30th, 2013 at 07:07 PM by andrewmalinak

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  16. Workout with team

    I enjoyed a good workout with TNYA at John Jay College this morning. I was part of a friendly and cooperative lane of 5, with Coach Brad on deck. Here’s what I did:

    700 scy warmup, various stuff

    20 x 100, done as 4x thru (no rest between rounds)

    • 100 IM @ 1:45
    • 100 FR @ 1:35
    • 100 FR @ 1:30
    • 100 FR @ 1:25
    • 100 IM @ 1:45

    [I kept all of the FRs 1:15-1:20, and the IMs 1:22-1:30. This set went deceptively quickly, and was good practice for maintaining some kick in FR on tired legs.]

    5 x 200 FR pull with paddles on 3:10, option for IMing middle 200 [of course I did!]

    2 x (100 kick, 75 kick, 50 kick, 25 kick)

    200 warmdown, including 100 synchro BK and FR with Hannah [sweet finish to a good practice]

    That was it!

    I’m looking forward to diving practice tonight. Tomorrow I might do a stretch-out swim at Y, but I think this was my last real workout before Saturday’s 5k 2 Bridges Swim. My current anxieties for that event revolve around whether it will coincide with the emergence of the 17-year cicadas. If so, I really hope they don’t decide to go for a swim while I’m in the river!
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  17. Thursday, May 30

    by , May 30th, 2013 at 04:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    50 EZ
    5 x 50 free w/agility paddles @ 150ish pace @ :50
    50 EZ
    crossover turns
    -- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
    50 EZ

    Main Sets:

    4 x 30
    --dive off side and work on free breakouts, @ 100 pace
    50 EZ

    12 x 25 burst SDK + cruise w/fins @ 1:00
    -- 4 back, 4 belly, 4 flip turn style
    150 EZ

    4 x (25 AFAP + 75 EZ)
    -- 2 free, 2 back shooters from the block (11+)
    50 EZ

    1 x broken 100 backstroke kick w/fins (46, eh, not great)
    -- break :10 @ each 25
    250 EZ

    6 x 25 backstroke, slow arms + fast feet @ :45
    50 EZ
    6 x 25 free, slow arms + fast high feet @ :45
    50 EZ

    10 x 25 AFAP flutter kick w/fins & board @ 1:00
    -- held 11 high-12 flat
    -- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
    200 EZ

    Total: 3570


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!
    Categories
    Swim Workouts
  18. 05.30.13 - Thursday workout

    by , May 30th, 2013 at 11:14 AM (Pete's swim blog)
    Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.

    SCY

    600 Warm up

    5 x 200 Free: Odds - 2:40, evens - 2:30

    5 x (100 IM/100 Free) - 2:45
    100 easy

    4 Rounds of:
    * 25 Best kick/75 worst stroke - 1:30
    * 25 #2 kick/75 #3 stroke - 1:30
    * 25 #3 kick/75 #2 stroke - 1:30
    * 25 Worst kick/75 best stroke - 1:30
    * :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)

    12 x 50 Pull - :45, 2 easy/2 hard

    50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.

    100 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  19. 3000 in sun-burn relief

    by , May 30th, 2013 at 11:11 AM (Alex's swim journal)
    I thought I had about a four-hour window yesterday between rain storms. I took the day off to get some landscaping done at the house... my wife is having some friends over for an end-of-year/graduation celebration on Saturday, but the weather didn't look that great for the rest of the week so I thought I would take advantage. Sure enough, the sun came out almost as soon as I stepped into the yard. And it was muggy from all the rain, so I was working up a sweat right away... I decided to go shirtless for a little while. Then I lost track of time. And, seriously, it's been cloudy and cold all spring long... sun burn was the last thing on my mind. My thought process was more like: Why am I digging up and replanting this whole bed again? Why does this lawn have to be so time consuming? Don't I have better things to do? We should sell the house and move to a condo...

    Three and a half hours later I was stiff, sore, dehydrated, and... burned to a crisp, mostly my back. I noticed as I got into the shower, thinking "oh, this one is going to hurt." after a few minutes it felt like I could scramble eggs on my back... was I glowing? ...I wondered. And, despite all the forecasts... no rain. I could have done all the work in the cool of the late afternoon/evening, rather than in the one 3-hour period all spring long when we've had temps in the 80s, with maximum UV exposure. Oh the irony... cruel irony.

    Didn't get my swim in until late last night, in the last hour before the Y closed. The water felt good on my burned back. The swimming didn't feel that great. I was still pretty tired and very stiff from the hoe and shovel action on top of yesterday's 5000. Here's what I did:

    3000 SCY/63 minutes:

    Warm-up:
    200 EZ fr
    200 pull
    4 x 100 on 1:45 (1:29-1:33)
    200 IM, EZ

    MS:
    20 x 50 on 1:00-1:15
    -swam this as quick sets of four: 4 fr, 4 br pull, 4 br, 4 1-arm fly, 4 fr.

    Cool-down:
    200 IM on 4:00 (3:30ish)
    4 x 100 IM on 2:00 (all around 1:45)
    400 EZ fr
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  20. Workout 05/30/13: morning

    by , May 30th, 2013 at 10:51 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 IM drill

    1 x 1000 with snorkel, done as:
    - Noah's Ark Pull with buoy into
    - Noah's Ark with Agility Paddles

    Two times thru:
    - 4 x 125 on 2:00(25 k/75 strong stroke/25 pull w/ buoy)
    - 1 x 100 Dolphin Dives in Deep

    10 x 50 on :45
    - With Agility Paddles: 2 Fr, 1 Bk (perfect stroke, aerobic)

    100 loosen and out
    (Solo/Rec/3200 yds/55 min)
    ----------------------------

    Tue and Thurs starts with Adult Swim at the Rec from 8-9am, but I am finding that it almost never opens on time. Oh well. Steve was there this morning, along with the dude he "encountered" last week, so I went to the middle lane where we split the whole time. Nice mix of distance transitioning into shorter stuff with stroke work.
    Categories
    Swim Workouts
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