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  1. Sunday, September 15, 2013 1:00-1:50pm

    by , September 15th, 2013 at 06:15 PM (Fast Food Makes for Fast Swimming!)
    It was a warm day, and I should've figured it would be a busy day at the pool today. When I arrived at the pool, there was a line of kids waiting to get in. Well, on the good side, they're not trying to occupy my lap lane space!!


    500 free
    400 Free Pull
    300 SDK w/ short fins
    200 IM
    100 Free

    10 x 50 Free @ :45
    10 x 50 Free Pull @ :40

    w/ short fins:
    4x (75 SDK cruise @ 1:15/25 SDK Fast @ :30)

    100 EZ

    3000 Yards

    A bit wavy, but not bad. Had the ball come over to my lane a couple times, but didn't get the chance to run anyone over...though I probably didn't have the energy to do so even if I wanted to. My job is nice for the income, but my body is really tired and sore daily.
  2. Lunch Swim, after weights 9/14/13

    by , September 15th, 2013 at 04:22 PM (Trying to Train Smarter, Not Just Harder)
    I think I'm going to begin doing weights in the evening after work rather than in the mornings. Two advantages, one I am certain of, the other will tell; by going to the gym after work on MWF, I will get to sleep in on T & Th, plus, perhaps be a bit more productive those nights - currently I come home & generally veg out. (OR, I could go to the gym after work on T & Th & then in the afternoon/evenings on Saturday) - and hopefully by not doing weights immediately before I swim, I won't be so darn exhausted when I swim. I would like to be able to have more quality in my workouts every day I swim.
    I have strained my right rotator cuff - not too badly - but enough that I bothered me so much that I took a flexeril on Friday night. Wish it had only been 5mg instead of 10mg, because I was blitzed Saturday morning & couldn't drag myself out of bed until about 10am. Went to the gym ~11 & then to the pool for a solo swim - I picked a Dave Salo workout for a change & was mentally up for it, but not physically. My muscles were just too tired (plus I didn't have the motivation of my team mates around me). I'm happy to say that I did do the majority of it well, even though I did not do the goal times for each set.

    400 back/free
    4 x 100 P (no paddles)
    4 x 50 kick
    100 easy
    The next is done 3 times through:
    2 x 25 P sprint on :30
    2 x 50 P on 1:00; P200 - which means you go the pace you want to be on the 2nd 100 of your 200
    100 @ 1:45; P200 again
    Then: 3 x 100 @ 1:30; P500
    Repeat the entire bit from the 25's through
    300 breast/free

    This was a thinking set as well as a doing set - plenty of rest, and time to think about why in the world I wanted to do this set today!!! But seriously, I had to sit down before I got out of the car & actually figure out what my P200 and P500's actually would be. Lots of rest - was still pooped by the end anyway.
  3. 9|14|13 SCM, O2, LT, LP, and some speed

    by , September 15th, 2013 at 02:00 PM (Blog)
    11 x 50 on 2:00 fr, target a 1 sec descend for each from 45 to 35
    • was within 2 sec on all, some were on but undershot most

    5 x 50 on 3:00 fr, 1 sec - each from 34
    • ended up 34, 33, 32, 33, 36, any available speed was lost in the prior set
    • not sure if this set was productive, form and speed lost, but hurt factor definitely there. Is there anything worthwhile here?

    3 x 200 (4 x 50 on 1:00) on 5:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - bk - br - kick, easy portions as fr

    7 x 100 on 3:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - kick, easy portions as fr

    9 x 50 on 0:50 fr with snorkel
    • 43's
  4. How do I find a coach for our Masters program?

    by , September 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: How do I find a coach for our Masters program?

    A: Finding a qualified Masters coach takes time and patience. Before you begin your search, it's important to define the job description. More importantly, you should determine the goals of your program.

    Once you have your program identity and goals defined, you can search for a coach with the same values. It's critical to hire a coach who understands that swimming needs to be fun while helping swimmers and the program meet stated goals and objectives.

    Programs can advertise for a Masters coach in the USMS Discussion Forums, in the local print media, or any number of online employment services. Contact local age group, high school, and college swim teams; they often have swim coaches interested in additional coaching opportunities. The more irons you put in the fire, the greater the chance the most qualified coach will apply for the position.

    Applicants should be required to send a résumé and cover letter. I recommend having applicants write a one-paragraph statement of why they want to coach Masters swimming--give applicants an opportunity to do some homework on Masters.

    After reviewing the applications, determine which applicants are worthy of further review. Schedule phone interviews with out-of-town applicants and in-person interviews with local candidates. Make your final selection and negotiate the compensation and benefits. Both parties should sign a letter of agreement outlining each other's responsibilities.
  5. Workout 09/14/13: morning

    by , September 14th, 2013 at 08:58 PM (Maple Syrup with a Side of Chlorine)
    Nice to sleep in a bit this morning, then head to Masters practice after a delightful raspberry smoothie. The guard was a few minutes late, so Greg, Kevin, and I took a quick sauna before practice. The dry-erase boards that I write workouts on were found, and I skipped the planned one for today when I saw the hybrid stop-watch workout from just before shut-down and thought it would be fun to do again. Note that Vanna White was not available, but we have a satisfactory replacement here in SoVT:

    So the sets are predetermined, but the number of reps is not. Since I don't have the time to make a full stop-watch plan out, we just used Greg's watch and the hundredth spot to determine that. I was able to sneak in an extra 50 kick before heading into the main set of 9 x 100 and 61 x 25's! I did 150s's, and announced some mercy for the crew IF we could all descend #4-6 of the 100's. I did them as 100 IM into 50 Free, and went 2:05, 2:00, 1:55, joining them in success and dropping the 25's to just 50. We had to move the last 8 to :30 in order to complete the set on time, and we got out just at noontime.
    (Masters/Rec/3700 yds/85 min)

    A fun workout! I got home in time to help the girls with peeling apples (from our yard) in preparation for pies, which we devoured tonight. I also finished digging the potatoes up, and picked some grapes. Not a good year for grapes, but these seasons happen. After mowing the lawn I was able to join my neighbor for a motorcycle ride, capping a busy day.
    Swim Workouts
  6. HOORAY! Back to SCM and the Routine!

    by , September 14th, 2013 at 08:28 PM (Chowmi's Blog)
    Hooray school has started, our new assistant is working out great, and Baylor is open again and hopefully things will settle into the noon workout routine again.

    I've been quite tired but the good news is I don't feel like I am completely starting over again. Here are the highlight main sets from this week. Of course I am modifying most things, and it's all about the 4 x 50's!

    4 rounds, 1 each stroke:

    4 x 25's on :45
    37.5 fast
    12/5 fast
    pushoff + 4-6 strokes fast (which is actually at or past the 12/5)

    then a fast 50 from the block

    fly: 33
    back: 35 high
    breast: 40
    free: 29

    I made myself do this set. For each set, the actual workout was 2 x 100 IMs, then a 200 IM descend the 200 IMs (3 sets). I stayed and did the 4th set as the free.

    8 x 50's on 1:10
    Odd: Fast no-breath on last 12.5
    Evens: Fast 1 breath on last 25
    I did these all free

    misc. bits then

    8 x 50's on 1:10 again
    Odd: First fast no breath 12.5
    Even: First 25 fast 1 breath
    I did odds stroke and evens all free

    This set I liked because there is no truth like the truth of speed play. It's one thing to plod along at 80%, but very different to get up and go go go, especially on the last bits.

    I'm going to focus on the 4 x 50's and it makes it funner to train because I can mix up the strokes.

    I plan on swimming 3 USA meets in the Fall (Oct, Nov, Dec)
    our local DAMM SCM meet (11/16)
    and a very outside chance of a masters travel meet to Az for the Ron John, 11/23.

    But I just don't know for sure. I may not feel like it. But I would like to visit my sister!
  7. Sept 12-14

    by , September 14th, 2013 at 07:30 PM (The FAF AFAP Digest)

    Spent the day getting our border collie puppy! She's snuggly and adorable. And she even slept from 12-8 last night, was up once the night before. She seems to prefer the kitchen floor to her doggy bed in the pen.


    RC/scap, 15 min
    core, 15 min
    spin, 30 min

    Swim/SCY/Solo @ Pitt after masters practice

    600 various4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x
    5 x 50, descend to 200 pace + 50 EZ
    at this point, I knew I felt awful (tired and stressed) so reverted to recovery
    5 x
    50 scull + :10 + 100 DPS free w/paddles
    100 EZ

    Total: 2800


    Swim/SCY/Solo @ Pitt

    Warm up:
    600 various
    4 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Did a modified Tall Paul workout:

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

    4 x (25 free @ 100 pace + :5 rest + 75 DPS free
    100 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful)
    150 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful again)
    150 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from push, 32
    100 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from a push (32)
    50 EZ

    Total: 3650


    It's been a busy few days. Lil Fort is cheerier at the moment because of her new puppy and her best friend visiting for the weekend. Mr. Fort (and best friend's dad) are in Erie for the Erie marathon, hoping to get their BQs. Mr. Fort was going along well for awhile, but his hamstring has been bothering him again. He may give up marathoning if this one is a bust. He keeps insisting that swimming is so injury free. He has no clue.
  8. Week 50 - Saturday

    by , September 14th, 2013 at 10:56 AM (After a long rest)
    Today was real pleasant surprise after yesterday's malaise. I woke up feeling better but not back to normal. I went to bed around 7.30pm last night so got about 10 1/2 hours of sleep. Today's workout was not our normal warmup and I felt great on the warmup and this feeling carried through the whole workout. I seemed to have good energy levels throughout the practice . After the swim workout three of us did some circuit weight training which was fun. My hope is to swim 6 times a week and lift 2-3 upto our taper meet in Dec/Jan and then adjust as needed.

    Warm up
    16x50 free on 45

    Main sets
    12x100 pull with paddles on 1.10
    100 easy
    6x100 kick on 2mins
    4x(2x50 free on 30, 50 back on 35, 50 on 1.30)

    Warm down
    400 easy

    Total 3800scy

    Without intentionally doing this I dropped from 35s on the first 4 to 30s on the last 4. The 100s main set I felt really good and opened with a 58 and held 56s for the next 8 and then went 55,55,54. This was by a long way the best set of 100s pull I have done. The 100s kick most people had fins, I swam without and tried using them as my target to stick with, and held 1.25s on the first 5 and then went 1.21 on the last one. The set of 50s was fun and I held 27s on the 50s on 30 free and then went 32-33 on the back. I felt great!

    After the warm down we did weights as follows:

    4x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    If only I felt like today all the time!

    Updated September 14th, 2013 at 12:42 PM by StewartACarroll

    Swim Workouts
  9. Workout 09/13/13: noon

    by , September 13th, 2013 at 01:50 PM (Maple Syrup with a Side of Chlorine)

    Busy couple of days at work (and I went to NEBC for the last hour of class after work last night), so I was happy to get into the pool today at lunchtime after my dentist appointment this morning. Stress relief (well, the swimming bit, not the dentist)!

    Did 4 x 600, as:
    - 200 Fr/200 IM drill/4 x 50 b/c (6/8/10/12) on :60
    - 6 x 10 on 1:30 (with snorkel: 50 kick/50 pull)
    - 4 x 150 on 2:00 (agility paddles 1-3, fast on 4 (went 1:49)
    - 3 x 200 on 3:00 (loosen and out)
    (Solo/Rec/2400 yds/60 min)

    Did a fair bit of talking, including 3 x 5-7min breaks to catch up with folks I haven't seen since the end of July. I also have preliminary approval to host our third annual scy meet in April, so I am going to get rolling on that sooner than later. I hope

    This is a bittersweet time of year for me. My wife's birthday in Monday, and this is the weekend of the annual Bennington Car Show , so there are lots of activities and old cars throughout town. Plus, the apple orchards are open, and we'll get to load up tomorrow with the exchange students to experience this delicious time of year.

    Today also marks the eleventh anniversary of my dad passing away, so the rain that is falling today (it always does on this weekend!) is not doing much to help my melancholic mood. A high school friend of my dad supplies a great biography of my dad that Iove to look back on.

    My dad was a dairy farmer, so was up before the sun and home well after dark to get two milkings of our 85-head herd complete, along with planting and reaping throughout the day. He tried his best to make it to our activities, especially swimming. We used to laugh at him as he attempted to do butterfly in the pond, but looking back it was a man that wanted to be involved and took our heclking in strive, I am sure knowing that now I can look back upon it knowing that he loved us so much that he would attempt it. Even after the ALS slowly robbed him of the ability to function, he made a point to "be there" for use, including my college graduation and things for my children, the only of his grandkids he was blessed to see.

    Time to stand outside in the rain for a bit.
    Swim Workouts
  10. Friday, Sept 13, 2013

    by , September 13th, 2013 at 09:45 AM (Trying to Train Smarter, Not Just Harder)
    Water cold, not as bad as yesterday, thank goodness, but still cold. The city is getting even with us for complaining about the hot water - now the temp is around 77.5 degrees. Swam Wed "by myself" - meaning I was the only old lady in the pool with a bunch of teenagers;
    Water cold, not as bad as yesterday, thank goodness, but still cold.

    500 back/free
    400-300-200-100 Pull on 1:20 base
    500 locomotive kick
    100 easy
    18 x 100 @ 1:20
    100 easy

    I didn't do all of the 18 x 100's - did just 50's on about 6 of them - made up for it later with some breast/free - just not feeling it this morning swam yesterday by myself as well, after doing weights. RA (Rheumatoid Arthritis) flaring up again - I have aches and pains more places than I don't & it probably means I get to go on the old prednisone again. Hate that - prednisone makes you so hungry! and you don't even realize what you're doing. But my wrists and hands/fingers are really achy, as well as my ankles and feet & toes, so I'm doomed, I guess. Hopefully this flare will be short-lived.
  11. Week 50 - Friday

    by , September 13th, 2013 at 08:10 AM (After a long rest)
    Yesterday I had to be in Oakland for a meeting with a big healthcare prospect. The way my schedule worked out I could not leave on Wednesday and had to be back in Dallas for an interview for a new sales person today. Needless to say a day trip from Dallas to Oakland and back again makes for a very long day. I dread to think what my environmental footprint is when I do these crazy things. I got back to the house after midnight last night so when my alarm went off for morning practice this morning my 4 hours of sleep was not enough and I really struggled to get up" I hauled myself out of bed as my alarm was ready to go off for the second time(which is usually followed by a bark from my wife about me getting up - if the shoes was on the other foot I would complain on the first alarm so she really is tolerant. Today's workout was hard but only due to my malaise as a result of lack of sleep. Normally I would have called this an easy practice.

    Warm up

    400 free with snorkel(nose clip snapped so I swam without it for the first time in a very long time)
    6x50 catchup on 45
    4x100 descend 1-4 on 1.40 getting heart rate up

    Main set
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins

    Warm down
    3x200 easy on 2.45

    Total 3500scy

    There was nothing quick in this workout to write about. I am just glad I made it to the pool today.

    Updated September 13th, 2013 at 08:19 AM by StewartACarroll

    Swim Workouts
  12. A little sprint and a lot of lazy-hit 400 miles today

    by , September 13th, 2013 at 08:07 AM (Mixing it up this year)
    Just didn't want to work too hard today. Doing the 100 Fly and 100 Free tomorrow in a kids meet. This is to prove to the kids I coach that I can actually swim fast and that when I say I did the same workout they realize I really did and they are not allowed to complain.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free sprint thru the turns from 15m mark to 15m mark
    500 free w/strapless paddles, bouy & snorkle
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters and hit the 400 mile mark today for the year
    Swim Workouts
  13. Thursday, September 12, 2013

    by , September 12th, 2013 at 10:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 79
    Partly cloudy, humidity at 75%

    Warm Up
    400 BK as 2(50K,150DPS)
    400 RIM as DPS
    200 IM kick as 25 fast/25 steady

    *Set 1*
    1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
    ---200 BR K w/snorkel

    *Set 2*
    5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
    ---100 DK/bk

    *Set 3*
    3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
    3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
    ---100 EZ BK kick/fins

    *Set 4*
    10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
    4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel

    Warm Down
    200 FR SPL-22/24
    200 BK DPS
    100 BR DPS
    2x50 FR SPL-24

    This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.

    Updated September 14th, 2013 at 05:46 PM by fdtotten

    Swim Workouts
  14. Working on 200 pace with 50s; 400 IM with 25s

    by , September 12th, 2013 at 08:46 PM (Alex's swim journal)
    Yesterday I was pretty sore and stiff form the drylands and 3K workout on Tuesday, so I just got in to try to loosen up a bit. I did a lot of drill, don't think I swam anything continuous for more than 50 yards and was out before the lunchtime crowd even had time to change. 1500 yards.

    Today had to be a little more challenging, but until my body adjusts to the new drylands routine, I'm trying to keep the reps short (avoid the form falling apart in anything over 50) and focussed on 200 pace. Here's what I did:

    WU (1000):
    400 ez swim (fr and back; some catch-up drill) on 8:00
    4 x 100 IM on 2:15 (descended 1:42, 1:40, 1:39, 1:38)
    4 x 50 fr on 1:00 (:39-:42)*

    *I was watching form here, had Scotty watching from underwater... he confirmed the left arm was crossing over and that it did look like the core wasn't nailed down and working in unison from hips to shoulder; so I have to pay extra attention to my head position breathing to the right and the hip/shoulder rotation... in rotating to that side I tend not to rotate my hips enough... this is probably also an issue with my legs/kick and some extra tightness that I've always had in that left leg.

    MS (1400):
    -16 x 50 on 1:00, 800 IMO (went :45, :48, :50, :51 for fly; :50, :49, :48, :47+ on back --surprised I had enough energy after the fly to descend these; basically :55-:56 on breast; then :45, :39, :40, :41 on fr)
    -Master's minute
    -200 IM, hard (came in 3:18... not bad considering how I've been feeling of late)
    -16 x 25 on :40, 400 IMO (went :20-:22 fly, :20-:22 back, :25s for br, last one in :26, and mostly :17 for fr)*

    *this would actually be dream pacing for the 4IM for me, bringing my fly in 1:28, back in 1:28, 1:40 for the breast and 1:08 for the free. We can always dream can't we?

    CD (600)
    3 x 100 fr on 2:00--mostly catch-up drill
    6 x 50 fr on :55

    3000 SCY in about 70 minutes?--we lost track of time, because they pulled us out of the pool during warm-up with a tornado sighting... so we spent about 20 minutes trying not to cool off in the "shelter" of the locker-room and sauna.

    I did some drylands afterward too:
    40-50 supine leg-lifts and flutter kicks
    45 seconds in prone plank position
    3 x 12 hanging leg-lifts
    3 x 12 squats
    3 x 12 push-ups
    3 x ~5 kipping chin-ups
    3 x 12 push-presses
    3 x 6 pull-ups
    2 x 12 seated rows
    2 x 12 lunges w/ dumbbells
    sun-salutation sequence x 2 to cool-down + another 5 minutes stretching.

    Updated September 16th, 2013 at 12:33 PM by mcnair

  15. Thursday, September, 12, 2013 10:30-11:05am

    by , September 12th, 2013 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    Just went in for a little stretch out swimming today. Not a whole lot, but I didn't want to get over 400 miles today either. 399.16 I should make it the next swim I do.

    400 Free
    6 x 100 Free Pull @ 1:30

    4 x 150 SDK w/ short fins @ 2:15 (~2:00s)
    4 x 100 SDK w/ short fins @ 1:30 (~1:22s)

    2000 Yards

    Short and sweet. Got in a good leg and ab workout as well. I haven't done a "tough" kick set since I was with the swim team last July. I do miss swimming with a team. It's tough to keep going, especially past 3000 yards or 1 hour when you're swimming on your own at the Y lap swim.
  16. 9|12|13 SCY

    by , September 12th, 2013 at 03:10 PM (Blog)
    9 x 50 free from block on 1:15
    • high 30's

    6 x 50 free from block on 1:30
    • mid 30's

    5 x 50 free from block on 2:00 (easy speed)
    • 31's

    3 x 200 from block on 4:00 (easy)
    • 3:20, 3:01, 3:04

    150 flutter kick/breast
  17. 9|11|13

    by , September 12th, 2013 at 03:02 PM (Blog)
    SCM had just under 25 minutes to swim so:

    40 x 25 free WF on 0:30
    16 -18's

    1 x 25 flutter kick on 1-2 minutes rest
    < 18 seconds - (PB)

    Updated September 12th, 2013 at 05:14 PM by __steve__

  18. 09.12.13 - Thursday workout

    by , September 12th, 2013 at 02:02 PM (Pete's swim blog)
    Swam w/ Dave. Ate waaaaay too many hot wings last night. Hot wings are not swim practice food. It felt like I had hot sauce and grease flowing through my veins once my heart rate started picking up. After the first set, I felt better. Maybe I sweat it all out into the pool? That would explain the oil sheen on the surface of the water when we got out.


    600 Warm up

    4 x 100 - 1:30, 25 kick/75 free
    50 Easy - 2:00
    4 x 100 - 1:25, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:20, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40, choice (I did IM order, odds no breath)
    1:00 Rest (more like a 3:00 hot wings break)
    400 Timed pull - 4:35
    100 Easy
    The pull was pretty bad. I was on track for a 4:20 or so but with 75 to go, my paddle entered the water wrong. The paddle ended up twisting 2 or three times and loosened the strap. Once it untwisted, it was too loose to stay on my hand. I ended up limping to the end of the pool and fixing it.

    4 Rounds of:
    * 100 Pull - 1:20
    * 100 Pull - 1:20, no paddles
    * 100 Stroke - 1:30 (odd rounds fly, even rounds IM)
    * 100 Kick - 1:50

    6 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5300 Total)
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/13/2013

    by , September 12th, 2013 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40
    1 x 300 4:30
    4 x 100 1:30
    1 x 400 negative split

    1 X 100 kick 2:15
    8 X 50 kick 1:00

    1 X 100 2:00
    1 X 75 1:15
    1 X 50 1:00
    5 X 25 sprint :40
    Three rounds. IM'ers 1 fly, 2 back, 3 breast

    6 X 250 3:45
    1-3: negative split
    4-6: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Thu Sep 12th, 2013 SCY

    by , September 12th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Thu Sep 12th, 2013 SCY

    Swam: Tue & Wed
    Lifted Mon & Wed

    Hurt my left shoulder a bit on Tuesday while swimming fly.
    Guess I swam and wasn't fully warmed up.
    It just hurts on the recovery phase of the stroke but not to lift weights

    Saw a cool documentary last night called "Muscle Shoals"

    Henry Coached,
    Whitney's at USMS convention with Jim, Ed, Tyler & Mary
    6:00 - 7:30 dove in around 6:15
    swam with Paul
    Beside Kellie, Marcio, Ned Gull, & Larry

    Warm up
    did a 50

    Main Set

    12 x 50 done
    5 x 50 fr on 40
    50 K fast
    rest 30 sec to 1:00

    assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
    did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
    went 16's on 25 BR

    assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
    did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
    went 2:33 on 200 K, skipped the last 200 K

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Swim Workouts