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  1. Tuesday Long Slow Distance

    Today i decided to swim early and didn't want to be bothered with multiple sets of this or that. I opted for a Long Slow Distance swim. Did 3000 in 57 min. It was a lot harder than I expected. the part that was hard was not the physical, but the mental aspects. my shoulders were tired and tight, but that passed. Doing a circular swim and swimming constantly worked well this morning.
    Swim Workouts
  2. Workout 09/25/12:

    by , September 25th, 2012 at 09:38 AM (Maple Syrup with a Side of Chlorine)
    Recovery day ...

    w/u 200 Fr/200 Bk/200 IM drill

    1 x 400 kick
    2 x 150 Fr on 2:00
    75 ez, 100 IM timed (1:14.6), 25 ez

    200 loosen and out.
    (Solo/Rec/1700yds/30 min)
    Swim Workouts
  3. 09.25.12 - Tuesday workout

    by , September 25th, 2012 at 09:22 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Roger, Keith, Aundrey and Meredith. Aundrey and Meredith are high school swimmers getting an occasional double with the masters. Dave C's father passed away yesterday. The team's thoughts and prayers were with him today as he travels back home.


    600 Warm up

    12 x 100
    * Odds 25 Stroke/75 Free - 1:20
    * Evens kick - 1:40
    50 Easy - 2:00
    200 Timed kick (br - 3:02 one of my best drag suit times)
    50 Easy

    100 IM - 1:30 (1:25)
    200 IM - 3:00 (2:50)
    300 IM - 4:30 (4:20)
    400 IM - 6:00 (5:50)
    100 Easy

    2 x 25 - :40 Choice breath control
    3 Times through:
    * 50 Breast - 1:00 (try to make :40)
    * 2 x 25 - :40 Choice breath control
    * 100 Breast - 1:00 (try to make 1:20)
    * 2 x 25 - :40 Choice breath control
    I was making :39 to :43 on the 50s and 1:18-1:23 on the 100s. Legs were cramping badly and the breath control wasn't helping my pull-outs.

    Quick birthday celebration for Aundrey

    12 x 50 - 1:00 3 x (2 x kick/2 x pull)
    Last pull was a very controlled :28. Need to do that more.

    400 pull smooth (4:50)

    200 Cool down

    (5200 total)
    Swim Workouts
  4. Tuesday, Sept 25, 2012

    by , September 25th, 2012 at 08:56 AM (Workout Swimmer)
    Didn't originally plan on swimming at 0530 today - usually I go at lunch & get some "rays" - otherwise known as Vitamin D, but just as I was walking on the tennis courts last night, Jen texted & asked me to join her in the morning cuz of her crummy work schedule. Great weather, great water temp, great company - fairly empty pool - had my own lane - which is better AND worse than swimming with the kids. Better, because I don't have to worry about getting hit w/their hand paddles or drowning on the butterfly from the wave action, Worse, because I don't get a draft at all! Here's what we did:

    600 back/free
    2 x 300 Pull, first one no paddles
    500 locomotive kick
    9 x 200 as follows:
    4 on 2:50, 50 easy
    3 on 2:40 P, 50 easy
    2 on 2:30 w/fins
    100 easy
    6 x 50 on :50 Indiana IM
    4 x 25 4-cycle speedplay on :30
    200 cool down
    Total: 4200

    My arms were totally dead this morning, either from the addition of tennis & working harder in practice now that Jen has joined us, or because of my crummy dinner of a Peanut Butter Sandwich (found out I was needed at the tennis courts at 6pm for a 7pm match, so had 1/2 sandwich, came home at 9pm and had another 1/2). Oh well. I'll recover. Hopefully before practice in the morning. No tennis tonight.
  5. appropriately titled - MEGA LEGS!

    by , September 25th, 2012 at 07:35 AM (Mixing it up this year)
    The vertical kicking streamline w/fins is the worst of this one. I also needed the undulation of the dolphin kicks on the shooters to loosen up my back this morning.

    I have 4 weekends of meets coming up with my main focus as the Orlando meet mid October.
    Yes I am doing the 1500 in that one and trying to see if I might get into top ten on that. Usually I am 11th.

    My son is joining me so I will swim Friday and Sunday and the 200 Fly on Saturday then the rest of Saturday we are playing at Universal!

    This weekend is the Peachtree Pentathlon and I am just doing a few mixed up events like the 500 Free, 50 Free, 50 Fly and 100 IM.

    500 free
    8x25 shooters w/fins@:45
    4x50 descend to 200 pace +50 EZ@2:00 went 41,41,38,38 on the pace part
    4x25 burst + cruise fast hands drill
    100 EZ

    5x:10 kick at wall w/fins +25 shooter + 25 EZ
    100 EZ
    5x:40 VK w/fins in streamline @ :20RI
    100 EZ
    5x 25 barge kick w/fins&board + 25 kick EZ
    100 EZ

    3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:28, 1:22, 1:16
    100 EZ
    3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:26, 1:20, 1:13
    100 EZ

    100 EZ

    total 3000 yards
  6. Workout 09/24/12:

    by , September 24th, 2012 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    8 x 75 on 1:20
    - 1 thru 4: kick
    - 5 thru 8: 50 kick, 25 swim IMO

    6 x 100 Fr on 1:35 DPS with snorkel (flipped each turn)

    1 x 300 Fr on 4:00 with pull buoy, no breathe in reds
    3 x 100 on 1:30 (Fr, Bk, IM)
    2 x 150 Fr on 2:05 pull with buoy

    6 x 50 Fr on :40 strong with paddles
    300 w/d with snorkel various skull, drill, smoothed stroke
    (Solo/Rec/3300yds/60 min)
    I was beat from basketball last night! My left ankle, previously broken from a snowboarding accident ten years ago, always swells up after running, so that is annoying. Quads were a tad barky today, too. Slept poorly as well, so I stayed in bed late today and took it easy. Finished rounds 4 thru 9 of jelly making and now I am blogging from the hot run, not an easy task!

    Plan to swim tomorrow am before work, then hit the pool again on Friday. Have a good week, everyone!
    Swim Workouts
  7. Monday, Sept. 24, 2012 5:15-5:45pm at the Y

    by , September 24th, 2012 at 09:20 PM (Fast Food Makes for Fast Swimming!)
    A quick solo swim in the Y lap lanes tonight...have to skip the normal practice as I have the bi-monthly LMSC conference call tonight.

    200 Free @ 3:00 (2:20)
    200 Free Pull @ 3:00 (2:20)
    200 IM @ 3:10 (2:40)

    200 Free @ 2:50 (2:22)
    200 Free Pull @ 2:50 (2:20)
    200 IM @ 3:00 (2:43)

    200 Free @ 2:40 (2:25)
    200 Free Pull @ 2:40 (2:25)
    200 IM @ 2:50 (2:45)

    200 EZ and out

    2000 Yards in 30 min.

    Descent little aerobic set, wasn't going for any "gung-ho" efforts, just swimming and trying not to injure the other lap swimmers.
  8. Little Red Lighthouse Swim

    This past weekend I swam the 10.2K Little Red Lighthouse Swim. It was a very pleasant early-fall day, and a great way to mark the end of the summer open-water season. A ton of CIBBOWS buddies and TNYA teammates were out swimming and/or volunteering, so it felt like an end-of-the-season social as much as a race. This year the swim start was within easy walking distance from my apartment, and the 10:30 start let me enjoy a leisurely wakeup before ambling over to the 79th Street Boat Basin to check-in. I then got to hang out in beautiful Riverside Park for an hour or so before they started lining us up for the start.

    This year the race went from south to north up the Hudson (the direction of the river changes every 6 hours with tidal cycles, so you can swim either way in it as long as the timing is right). This event has tended in the past to swim very short—the winning times in last year’s 10K edition was 1h20. This year the race director warned us to expect a longer swim (the length is largely determined by when tidal cycle the swim is started, and how strong the tides are on race day). But he’s said that before when the swim has proved short, so I didn’t really know whether low long to expect to be in the water. I tucked a couple of gels into my cap just in case I needed them.

    The first waves were scheduled to start just as the current was changing, with the current would picking up throughout the race. Before the start, I could see that the tide had not yet shifted in our favor—the boats in front of us were still being pushed to the south of their moorings. But as they marched the first of 9 waves down to the starting dock, I could see the boats slowly drifting towards their buoys, and knew that the tide would soon be heading north.

    I was in the 8th of 9 waves—we were starting slowest to fastest—and I finished up a sports bar and downed a bottle of water while we were lining up and marching down to the docks. Waves were sent off about 5 minutes apart. Finally it was our turn. We jumped off the dock in numerical order---NYCSwim events are very organized--and lined up in the water to await the start signal. We would be making our way gradually out into the river, then swimming roughly parallel to shore, trying to stay fairly close to the buoys that marked the course—it didn’t matter what side of them we swam on, as long as we stayed close to the buoy line and didn’t wander over to New Jersey. I thought the early current might be fastest nearer shore, but even so I moved all the way to the left of my wave before the start, just because it seemed less crowded over there, and also because I find it easier not to run into other swimmers when they’re on my right (my favored breathing side). We started, and there were no problems with crowding as we maneuvered ourselves out into the river.

    The water was comfortable (70 degrees), there was a slight to moderate trailing wind, and the swimming felt easy. I enjoyed being able to see Manhattan on my right, and swimming by landmarks that I often pass by when walking. It was sunny and clear, a beautiful day to be out in the river. Soon after the start I could see the eastern stanchion of the GW Bridge in the distance, and as suggested I sighted on it rather than on the buoys. (The latter were orange, as were some of the swimcaps, so that was occasionally confusing). Sometimes I found myself out a little far and being herded back in by the kayaks, but I never got close to the boats that patrolling the western edge of our allotted swim space. I could see lots of other swimmers in my wave around me, and we occasionally passed through some dense clumps of swimmers from earlier waves—it reminded me a bit of how groups of cars cluster together on the highway. Unlike highways, though it always felt very free and spacious, with plenty of room to pass.

    Around the Columbia neighborhood the wind seemed to pick up, making some bigger waves. It grew harder to see other swimmers if they were more than a couple of yards away. I swam for about a mile without being able to see anything around me—no buoys, no other swimmers, no kayaks. (I had seen the kayaks that were herding the left side of the course cross over to herd in some swimmers who were following the shoreline inward at this point). I felt a glorious sense of freedom, and part of me wished that swimming in the Hudson could always be like this—just me and the river. I didn’t worry about getting too far off course, because the stanchion in the distance was very easy to sight. However, after a while I began to get uneasy about being so alone out there—the river felt very big, and I began to feel very small. I turned over and did a few strokes of backstroke while looking around, and was reassured to see some swimmers and a kayak trailing along behind me. So I turned back over and enjoyed the sweet solitude a bit longer.

    Around Riverbank I saw a couple of swimmers up ahead of me. One of them had black swimsuit straps and a recovery than looked a lot like Hannah’s. We had started in the same wave, but I hadn’t seen her since the start. I speeded up a bit to see if it was her. It was! It took me a bit to pull even with her—I had to get around the other swimmer who was nearby—but eventually I did, and we stroked together for a bit, smiling at each other when we breathed. I was hoping we would swim the rest of the race together like that, but we got separated when passing a swimmer ahead of us. We eventually got back to a place where we could see each other while swimming, though, and it made me happy to be swimming with a friend out there.

    It seemed to take a long time to get past Riverbank, but soon enough I had passed it and the GW Bridge was looming up ahead. I did backstroke under it, and enjoyed looking up at the massive span, and over at its little friend for whom the race is named.

    It knew it was about a mile from the GWB to the finish at Dyckman Street, so after the bridge I picked up the pace. A few hundred meters from the finish I was chasing a couple of swimmers when I felt the ankle band holding my race chip coming loose. At first I ignored it, but I was worried that it would fall off, so I stopped to fix it. (Not sure how the velcro undid itself, but it started out tight and ended up loose enough to have almost slip over my foot at this point). That ended up being a good, thing, though because I got a good look at the finish while I was stopped and saw that I was a little too far out and needed to correct course. (This intuition was confirmed by a nearby boat screaming “Turn in NOW!” a few strokes after I started up again). The finish was just past some roped-off debris; once past it you needed to make a sharp right-hand turn to finish at the boat ramp. A couple of swimmers who had judged the finish better than I got past me at this point, but the two swimmers ahead of me, who seemed intent on racing each other, had gone even further than I had. One of them got back past me on the finishing stretch, but I narrowly beat the other to the ramp. (They were both from the wave after me in any case, so both ended up with significantly faster times, but it’s always nice to have some reason to sprint to the finish in races!)

    At the finish I got to see all my pals and swap race stories. The Dyckman Street area was a good place to hang out—we sat on some boulders by the river and watched the rest of the finishers come in. My sense during the race was that the course was swimming relatively “long” this year, and that was confirmed at the end. The fastest swimmers finished in 1:48, still short for a 10k, but significantly longer than last year. My time of 2:06:46 put me 38th overall (out of 299 starters / 284 finishers), 8th woman, and first in my age group. During the awards it was fun to see how many youngsters had done the swim, and how many competitors had travelled from far away.

    I ended up not needing the gels I had packed in my cap—I got hungry with about a half mile to go, but by then it didn’t seem worthwhile to stop. I was very glad to get some food and water when I finished though. I appreciated the longer swim this year, in part because it made things less stacked up at the finish, and I thought this year’s course was a good one. All in all, it was another great race put on by NYCSwim, and I enjoyed the day immensely!
  9. Monday, Sept. 24

    by , September 24th, 2012 at 04:51 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Speed Sets:

    I did sets from Workouts #1 & 2 from the HIT forum today: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (5 x 50 + 50 EZ) @ 1:30
    Round 1 = 8/9/10/11/12 fast strokes free w/fins (12 is almost a full 25)
    Round 2 = 8/10/12/14/16 fast dolphin kicks from a dive
    Round 3 = Round 1 = 8/9/10/11/12 fast strokes free w/fins

    100 EZ

    5 x through VK
    :20 fast dolphin kick w/fins in streamline + :40 RI
    :30 easy dolphin kick w/fins, work on kicking both ways + :30 RI

    -- The :20 fast is really hard on the legs with fins. I assigned :40 that way on the HIT forum. Need to revise that, it would be insanely hard if done right.
    -- Giving myself or 300 yards for that

    150 EZ

    6 x mid pool drag race @ 1:00
    -- 2 breast, 2 free, 2 dolphin kick UW

    125 EZ

    5 x tethered 40s w/fins @ 2:00
    -- swim/kick down to 20 yards, hold for :30 swimming or kicking fast, :10 rest on lane line, assisted fast free back

    125 EZ

    Total: 3200


    Since yesterday's team practice seemed geared toward 100 speed, today I just worked on raw speed. Still, the workout was deceptively hard.

    World's best swimmers gather in Rio:

    Immune System & Elite Swimmers:

    Exercise for weight loss: loss:
    Swim Workouts
  10. Monday Sep 24th, 2012

    by , September 24th, 2012 at 03:48 PM (Ande's Swimming Blog)
    Monday Sep 24th, 2012

    Did not swim on Sun
    Swam and lifted on Sat last practice at Mabel Davis pool was 77
    LCM Main Set was
    12 x 200 on 3:15 in groups of 3 with 100 easy between each
    R1 80%, R2 85%, R3 90%, R4 95%
    think I held the last round under 2:30
    never really killed it then got out to make a 10am appointment

    UP LATE last night messing with a Def Driving deadline
    5:00 am practice means 4:15 leave
    so I slept in and swam at

    NOON to 1:15

    Bess coached
    SCY UT Swim Center diving well, warm
    main pool is filled but looks green
    swam with Killeen, Jim, Korey, & Bob

    Warm up
    did 5 or 600

    Main Set

    10 x 50 fr on 35
    made it

    assigned 500 done 50 aerobic 50 strong
    did parts skipped some 50's to swim a little faster

    8 x 50 on 35

    assigned 400 neg split
    did 50's

    6 x 50 on 35

    assigned 300
    did 50's

    21 x 50
    done 7 rounds of (2 fr on 35 1 k on 50)

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/25/20122

    by , September 24th, 2012 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:25

    1 X 200 kick + 100 swim

    12 X 50 1:05
    odd: easy
    even: fast

    6 X 75 kick 1:45
    1 X 100 swim

    1 X 200 3:00 2:50 2:40 2:30
    1 X 100 1:30 1:25 1:20 1:15
    1 X 50 :45 :45 :40 -
    Four rounds. Read intervals by round left to right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. 09.24.12 - Monday workout

    by , September 24th, 2012 at 09:26 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and Leah. Took it easy on the soccer yesterday. It was 6 v 6 which means less running. We had a sub so I took advantage of that frequently. Probably ended up with 45-60 minutes on the field. I was sore today but not nearly as bad as I usually am on Mondays.


    600 Warm up

    5 x 200 - 3:00 Odds IM, evens pull
    100 Easy
    On the first pull, my left goggle flipped backwards pressing into my eye socket. Even if I stopped, I would have had to take off the paddles, flip the goggles, clear them out, put paddles back on and then resume swimming. I chose to just suck it up and deal with it. Wish I hadn't.

    5 x 150 - 2:30 50 Kick sandwiched inside a 100 IM. Tried to descend... did the last one on about 2:02.
    100 Easy

    5 x 100 - 1:45 Stroke, IM Order + 100 Kick for the last one.
    100 Easy

    4 x 75 Pull - 1:00 (made :50s)
    1 x 100 Pull - 1:00 (made 1:02)
    100 Easy

    400 IM Drill

    10 x 25 - :40
    * Odds underwater (2 x sdk on back w/ fins, 2 x sdk on belly with fins, 1 x br pullouts)
    * Evens hard
    100 Easy

    10 x 100 - 1:30
    * 1-5 Descend (1:20, 1:15, 1:12, 1:10, 1:05)
    * 6-10 Ascend (1:05, 1:10, 1:15, 1:15, 1:15)

    250 Cool down

    (5550 Total)
    Swim Workouts
  13. Speed work...didn't get as much done as I wanted

    by , September 24th, 2012 at 07:30 AM (Mixing it up this year)
    1 hour 15 minutes is not enough to get these workouts done in on some days and today was one.

    500 Free

    4x25 scull + 25 kick @:20RI
    4x50 kick descend + 50 EZ @2:15 went 1:07, 1:01, 1:00, :58
    2x(4x25 free variables)@:45 1=EZ-fast 2=fast-EZ 3=100 pace 4 EZ
    50 EZ

    3x(5x50) R1=free@1:15 R2=kick@1:30 R3=from dive good kick outs 1=8 fast strokes/kicks 2=10 fast strokes/kicks 3= 12 fast strokes/kicks 4=14 fast strokes/kicks 5=16 fast strokes/kicks
    100 EZ after every round

    Would like to have had enough time to start the next set but didn't. After calculating the yardage it was not as little as I thought.

    total 2400 yards
  14. Workout 09/23/12: Bball

    by , September 23rd, 2012 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Well, true to form, I was better at dribbling than shooting, as evidenced by the foam from my mouth gently falling with the sweat onto my dry-wick tee-shirt!

    Played four games over 95 minutes, with a five minute break between games. Haven't played since June, but I am in better running condition (as it were) than the last time I played after an extended break. I even scored 8 points on the night and had a couple of steals. Hopefully we'll keep getting together for games, which happen on Sunday evenings at the Christian School my son goes to. It is a "fun" alternative exercise for me and I enjoy spending the time with my son, who scored 12 points (but who is counting?)

    Oh, here are the results from the first night of jelly making - all this from three rounds containing four cups (each) of straight grape juice, and a lot of sugar! I have enough juice made right now to cook up another 6+ batches, which should cap me off for the season. My wife is bartering grapes with one of her friends for farm-fresh eggs and pumpkins.

  15. Sun., Sept. 23, 2012 1:15pm-2:00ishpm at the Y

    by , September 23rd, 2012 at 06:18 PM (Fast Food Makes for Fast Swimming!)
    Making use of the last of my YMCA membership today, as I am only paying through the end of the month. Got the idea from Jim Thornton's FB pre-birthday swim to do 60x100s on varying intervals, but was going to modify to my pleasure with swim, pull, and kick in the mix.

    10 x 100 Free @ 1:30 cruised them
    10 x 100 Free Pull @ 1:25 (1:07-08s)

    At this point the 2 available lap lanes became a "zoo" of sorts as far as lap swims go, and I'd almost speared a couple kids off my streamlines who kept coming across trying to get their ball. I just resorted to

    10 x 100 Kick w/ fins @ 1:40 (ranged 1:20-1:30 depending on traffic)

    ...and got out.


    3000 Yards and out

    It was good that I swam today anyway, since I'm going to miss practice tomorrow night...we have our bi-monthly conference call for the LMSC board meeting tomorrow night.
  16. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Swim Workouts
  17. Sunday fun and wet

    Good swim had a swim stud in my lane and he was a good pacer.

    Swam 3K

    300 s/ 300 k WU

    4x 150 :10
    200 K
    4x 150 :15
    200 K
    4x 150 :30
    200 K

    Haven't been in the pool in awhile. Felt strong and wasted.

    Updated September 23rd, 2012 at 06:38 PM by Awf1975

    Swim Workouts
  18. Swim @ GMU, Sunday, Sept. 23

    by , September 23rd, 2012 at 12:01 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    500 choice
    3 x 50 kick descend
    2 x 25 UW
    500 pull ->->-> NO! ->->->
    10 x 25 shooters w/fins @ :40 + 50 EZ
    3 x 50 build @ 1:00 (I did single arm fly instead)
    50 EZ

    Main Sets:

    2 x (4 x 75 kick) @ 1:30
    1 = first 25 fast
    2 = second 25 fast
    3 = third 25 fast
    4 = all fast
    -- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
    50 EZ

    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 fly fast @ 1:00
    -- used fins, went 24 & 25
    50 EZ
    3 x 100 free @ 1:20
    ->->-> NO! Did 2 x 50 EZ and sat out the last one
    extra 1:00 rest
    2 x 50 back fast @ 1:00
    -- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
    50 EZ
    1 x 50 fast from the blocks on coach's go
    -- did back, may have gone a tad past the 15, went 28+
    -- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
    50 EZ

    3 x 100 IM kick @ 1:40
    -- did flutter kick with fins & board very slowly instead to recover from the fast 50
    extra 1:00 rest
    2 x 50 breast fast @ 1:00
    -- used fins, went 29 & 30
    50 EZ
    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 free fast @ 1:00
    -- used fins and went 24 & 25, feeling all tuckered out
    50 EZ
    1 x 50 AFAP from blocks on coach's go
    -- went 27.8, bad breakout on 2nd 25
    150 EZ

    Total : 4500 as written/3950 me


    My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

    This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

    I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

    Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.

    Updated September 23rd, 2012 at 12:34 PM by The Fortress

    Swim Workouts
  19. Sat 9/22/12

    Small crowd again this morning. Only two per lane which was actually kinda nice.

    10 min choice
    --only got in 500 here, talking too much

    10 x 100
    1&2 75 free/25 stroke @ 1:55
    3&4 50 free/25 stroke/25 free @ 1:50
    5&6 25 free/25 stroke/50 free @ 1:45
    7&8 25 stroke/75 free @ 1:40
    9&10 free 1:35
    --The stroke swims were at 90% and the free was cruise.
    --I chose fly.

    4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)

    5 x through
    200 pull @ 3:00
    100 IM @ 1:45
    50 choice cruise @ 60
    --Descend pull's and IM's

    500 pull
    --400 at 500 pace, last 100 all out

    200 w/d

    4450 scy
  20. deceivingly difficult sprint conditioning

    by , September 22nd, 2012 at 03:14 PM (Mixing it up this year)
    I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).

    This was surprisingly difficult and I am sore and tired.

    1000 Warm up as 250 swim/250 pull/250 kick/250 swim

    6x50 burst fly + cruise free
    50 EZ

    3x thru w/snorkle & zoomers
    4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
    50@1:30 EZ

    100 EZ

    4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
    50 EZ
    4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
    50 EZ

    500 EZ mix of kick and swim w/zoomers

    total 3200 yards
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