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  1. Week 211 - Monday

    by , October 17th, 2016 at 08:53 AM (After a long rest)
    On Saturday my daughter had a pentathlon meet in Plano. Our expectations were low because she had already swim a 2hr workout and was tired. To both our surprise she did best times on all 5 swims(200 IM, 100 fly, back, breast and free).

    I was really tired throughout the day yesterday and took a 3hr nap after coaching early. I woke up still tired but was worried I slept too long and i would have difficulty sleeping last night, which as it turned out proved to be a valid concern. I slept fine until 2am and then struggled to stay asleep and read a book for a few hours before getting up for morning practice.

    Pool was setup scy.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x100 kick on 1:45
    1000 swim on 11:30
    800 swim on 9:30
    600 swim on 7mins
    400 swim on 4:30
    200 swim on 2:30
    100 easy
    8x50 odds back drill/swim by 25, evens breast drill/swim by 25 on 1min

    warm down
    100 easy

    my goggles kept leaking today which did not make for much fun on the longer swims. I felt tired and flat throughout but kept pushing.
    Categories
    Swim Workouts
  2. Week 210 - Saturday

    by , October 16th, 2016 at 06:07 PM (After a long rest)
    i slept well but woke up feeling really physically tired. My week of travel seemed to hit. I was even slow getting up and ready and today was a real slog.

    One of my team mates sons swam with us this morning. He is a small 13 year old but he is very quick. I knew if I could convince him to swim next to me we would push each other. He took a lot of coaxing but finally gave in and mid way through the main set he went in the lane next to me and we started to race. I know I had fun and believe he enjoyed it too; although he made reference to it being unnatural for an old man to swim that fast

    Pool setup LCM
    Warm up
    400 free with snorkel on 6mins
    6x50 catchup on :55

    Main sets
    12x50 kick on :55
    16x100 on 2mins at 400 race pace

    Warm down
    400 easy

    I started out ok going 1:07/1:08 through the first 4 but started to slow on the next 4 going 1:09s. I felt really crappy until this point but then I started to race and gradually started dropping going 1:06/1:07 on the next 4 and then 1:06/1:05s for the next 3 and finished with a 1:04! I think I would have had a really bad day if it were not for my young padawan next to me on the last 8 of the 16x100s.
    Categories
    Swim Workouts
  3. Workout 10/15/16: morning

    by , October 15th, 2016 at 08:21 PM (Maple Syrup with a Side of Chlorine)
    Good practice this morning with all the lanes full:

    200 swim/100 kick/200 pull [did another 100 kick]
    4 x 25 burst and cruise

    8 x 100 on :20sr Quarter's Strong [went on 1:30, plus extra 50]
    4 x 25 kick as group
    4 x 100 on :30sr rotate fast 50 [went on 1:40, plus extra 50]
    4 x 50 pull
    8 x 25 on :40 (odds = choice, evens = fast)

    200 loosen and out
    [Masters/Rec/2700 yds/70 min]
    -----------------------------------
    Swam with Greg, Tim, Kevin, Heather (home from college), Rebecca, and Mary. Lots of speed play today.
    Categories
    Swim Workouts
  4. Thurs-Fri Oct. 13-14

    by , October 15th, 2016 at 11:09 AM (The FAF AFAP Digest)

    Thursday: Drylands

    rehab ex
    captains chair leg raises, 2 x 20
    hip thrusters, 45 x 3 x 15
    good mornings, 85 x 3 x 5
    kneeling cable crunches ? x 3 x 10
    explosive leg extensions, 05 x 3 x 15
    straight arm dips, 90 x 3 x 15
    rear delt flys, 80 x 3 x 8
    russian twists on incline bench, 2-3 x 3 x 25
    glute isolator, 50 x 3 x 5 each leg
    hip abductor 110 x 3 x 5

    1000 EZ in the pool after



    Friday: Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
    10 x 25 kick w/fins @ :30 (did about 5 bursts)
    50 EZ

    Main set:

    This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

    3 rounds:
    1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
    1 x 100 EZ (did 125 EZ)
    1 x 75 fast (did IM, fly-back-breast)
    1 x 75 EZ
    1 x 50 fast @ around 95% (did fly-back)
    1 x 50 EZ
    1 x 25 fast (breast)
    1 x 125 EZ

    250 EZ

    Total:


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


    At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

    Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
  5. Week 210 - Friday

    by , October 14th, 2016 at 08:46 PM (After a long rest)
    I got home around 9pm last night and went straight into being math dad and helping my kids with there math homework. I did not get to bed until late but was glad I got to spend time with the kids. I really am a lucky man with two great kids.

    This morning i was tired but but got into the swing of things after the warm up.

    Pool setup was scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(25 kick on :20
    50 free on :40
    75 kick on 1min
    100 free on 1:20
    125 kick on 1:40
    150 free on 2mins
    175 kick on 2:20
    200 free on 2:40)
    200 easy
    4x150 back on 2:05
    8x25 from a dive on 1min - getting out and going back to the end with blocks

    warm down
    200 easy

    i made the kick through 75s but slipped on the 125 and 175 coming in about 5 seconds slow, but made up the Miss on the free portion. On the 150s back I descended from 1:45 to 1:40. On the dive sprints I was holding :10/:11s.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2016

    by , October 14th, 2016 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2 and 3 right.

    1 X 300 kick + 50 swim

    1 X 75 build 1:30
    4 X 50--descend 1-4-- 1:00
    8 x 25 sprint :40 #8 on 1:20
    Two rounds--choice

    4 X 200 IM 3:30

    8 x 150 pull 2:15
    Build to 100/50 fast
    #8 is your warm down

    4800Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2016

    by , October 13th, 2016 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 x 50 easy 1:30
    three rounds--choice
    Round 1: 80%
    Round 2: 90%
    Round 3: 95%

    4 X 200 3:00
    5 X 100 1:30
    Pull
    200's: negative split
    100's: descend 1-5

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  8. Tues-Wed Oct. 11-12

    by , October 13th, 2016 at 11:00 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:156
    100 EZ

    6 x (25 AFAP + 75 EZ)
    100 EZ

    2 rounds:
    1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 100 EZ

    6 x 25 no breath free @ :45
    50 EZ

    Total: 2750



    Wed: Swim/SCY @ Pitt

    Warm up:

    600 various (got in little early)
    100 scull
    8 x 50 various, I did 5 of them burst + cruise
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    2 x 200 IM @ 3:40
    -- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2
    4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace)
    8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp)
    8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 back free (did back @ 100 pace) @ 1:00
    8 x 25 fast back @ :45 (did 100 pace, 15-16s)
    1 x 200 EZ

    Total: 3600


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


    My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.
    Categories
    Swim Workouts
  9. Week 210 - Wednesday

    by , October 12th, 2016 at 09:02 PM (After a long rest)
    Work took me to Edmonton Canada yesterday. I had an uneventful but long flight from Dallas and arrived around 9pm last night. I had checked out pools and found the Kinsmen Sport Centre which from the photos looked awesome. When I got to the pool this morning I was blown away. Not only was there a competition 50m pool but a second training 50m pool, a deep diving well and a teaching pool.

    Kinsmen Sports Centre

    The competition pool and diving well were setup as 25m while the training g pool was LCM. With my preference to long course I choose the shallower than anticipated and slightly warmer than anticipated training pool(still pretty awesome). Tom had sent me a scy workout which I swam LCM but at 400 pace instead of 200 pace.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    10x50 kick on 1min
    16x50 free on :55 at 400 race pace
    200 easy
    3x3x200 on 3mins #1 free, #2 back, #3 IM

    warm down
    200 easy

    i was able to hold :33s on the race pace set and actually felt great. On the 200s instructions were to hold the same pace throughout so I went a little easier than usual on the free , a little harder on the stroke and much harder on the IM. I managed to hold 2:40-2:42s.

    Tonight i am heading to Calgary.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2016

    by , October 12th, 2016 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 strong
    1 x 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds--choice
    All on 2:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  11. Workout 10/11/16: Evening

    by , October 11th, 2016 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    The age groupers have restarted for the season, so there is a renewed energy at the Rec. Here's our workout this evening:

    200 swim/100 kick/200 pull [did an extra 50 kick]
    4 x 25 Burst and Cruise on :45
    ----------
    2 x
    - 150 swim on 3:15 [did 200's - free and back]
    - 100 free on 2:30 [did 150's]
    - 4 x 50 Quarter's Strong on 1:15

    3 x 50 kick on 1:30
    4 x 50 pull on 1:00
    2 x 50 non free on 1:00
    4 x 50 pull on 1:00

    3 x 50 active recovery
    [Masters/Rec/2550 yds/60 min]
    ------------------------------------
    Quiet today with only Greg and Eric joining me in the pool. I pushed the 200s and 150s due to extra rest and it felt good.

    Today my wife and I drove around the area to take in the moderately-peaked foliage...lot's of vibrant colors emerging. Here is a shot from an OW area we frequent about 30minutes east of home:

    Categories
    Swim Workouts
  12. Week 210 - Tuesday

    by , October 11th, 2016 at 02:36 PM (After a long rest)
    I had a swimmer coach goal meeting after the kids practice last night that meant I did not get home until 8pm. The kid is a great kid and is very excited about his seasons goals and we talked a lot about what he was going to do over the course of the season to hit his goals. I am very fortunate that many of my kids seem to get the connection between training/practice and there goals. We do a lot of race pace work with the kids and as such we discussed a lot of our race pace sets and his milestone paces to hit his season goals. We also discussed basics like kicking and streamlines off walls. Long story short I had fun but did not eat until late. I am also heading to Edmonton and Calgary with work today and needed to pack last night but ran out of time. I ended up going to bed at 9:30 which is past my bed time especially when I get up early on Tuesday and Thursday for drylands.

    The alarm went off way too soon this morning but I hauled my butt out of bed and headed off to the gym.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I did vertical leg oblique crunches today. This is the second time I have done these and they really hurt by round 5.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :50
    5x200 pull on 2:15
    200 easy
    10x50 on :50 odds easy, evens 1000 race pace
    12x25 underwater no breathers with fins on :40
    200 easy

    I was holding :45s on the kick. I decided to do a short rest fast pace aerobic set today and held 2:05-2:07s on the 200s pull. I actually got faster as I went through the set. On the 50s I was :32s going really smooth and :29/:30 on the 1000 pace ones. I felt pretty good after this set and made the undertakers much easier than I thought I would today.

    I ended up getting home and packing with plenty of time before heading to the airport for my trip to Canada to visit some customers.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2016

    by , October 11th, 2016 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    100's and 50's: Descend 1-4--#4 @ 100%

    5 x 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 x 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 stroke/choice, Round 2 IM, Round 3 free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts
  14. How to deal with “Coach’s Fatigue”

    by , October 10th, 2016 at 03:45 PM (Questions from Coaches)
    Q: How do I overcome or deal with “Coach’s Fatigue?”
    A: The first step to finding a successful solution to any problem is to identify the cause. For example, when you’re trying to make a correction to a swimmer’s stroke, you may need to look at the root cause before affecting a solution. If a swimmer has a wicked scissors kick, do you concentrate on her leg movement or do you look at body rotation, head movement during the breath, and the arm path of the stroke? Correcting these movements may eliminate the improper kick.
    Root causes of coaching fatigue may be:

    • Lack of sleep
    • Boredom
    • Feeling unappreciated
    • Feeling overwhelmed
    • Needing more time for self, family, or friends

    Most, if not all, of these causes can be overcome. Remember, as a swimmer and a Masters coach, you have great power. Summon up your competitive juices, your will to win, and your ambitious drive for success to take on these challenges. Lou Holtz, an accomplished football coach, stated, “Life is 10 percent what happens to you and 90 percent how you respond to it.”
    Coaching Masters swimming should be a challenging, rewarding, and fun endeavor. Make coaching fun. Like Masters swimming, coaching Masters shouldn’t feel like your parents are forcing you to the pool. It’s your choice and you should react accordingly.
    Try some of these solutions:

    • Change your sleeping routine or practice times
    • Set a new goal for yourself and your program
    • Understand your swimmers’ goals, and become an active partner in their achieving those goals
    • Be more engaged during practices—if you want to feel more appreciated, make sure your swimmers know how much you appreciate them
    • Take splits during practice and share the information with the swimmers
    • Video your swimmers and give them feedback
    • Take your program in a different direction
    • Add a new component to your practice routine such as open water, USRPT, or dryland training
    • Find a cause and rally the troops—host a fundraiser for a local charity or the Swimming Saves Lives Foundation
    • Continue your education—this can include reading, attending a class, or taking an online course
    • Visit other clubs
    • Find a mentor coach, someone with whom to share ideas and solutions
    • If you’re not swimming or exercising, get back in the water or find another form of physical activity you enjoy doing
    • Identify and mentor a volunteer assistant coach—this may allow you to take a break or take a sabbatical
    • Challenge yourself and the members of your program to recruit new members—coaching new athletes can be invigorating
    • Travel to away meets
    • Find a new challenge either inside or outside of swimming
    • Add a different dimension to your coaching—perhaps adult swim lessons
    • Host a social event
    • Eliminate or reduce the club administrative functions you dislike the most—hire a third-party company, such as Club Assistant, to help manage the day-to-day operations of your program.


    My advice to every Masters coach, no matter the size of your program, is don’t do it all yourself. Find people in your program or their family and friends who will share responsibilities and ownership. Shared ownership creates a stronger organization and the likelihood of a successful program. Will they do it as well as you? Maybe yes, maybe no. However, getting help from others could be the solution to coach’s fatigue.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/11/2016

    by , October 10th, 2016 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45


    1 x 150 2:30
    1 X 200 2:30
    Five rounds--freestyle swim or pull
    200 is strong/150 is recovery

    3 X (4 X 50 1:10
    Choice--descend 1-4
    IM'ers: 1 round each: fly, back, breast

    WARM DOWN: 4 x 50 easy

    4650Y
    Categories
    Swim Workouts
  16. Week 210 - Monday

    by , October 10th, 2016 at 10:08 AM (After a long rest)
    I was a little sore yesterday after practice but was hopeful I would feel better today. I swam fine but did not have much feel for the water. It's likely mental but I feel like every time I miss a couple days my aerobic capacity drops. Tom was out of town today and Eric wrote our workout. Eric is my daughters new coach in the 13-14 age group. Eric is much different personality to Tom but I really like him; you know exactly where you stand and he is a man of few words.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    3x(3x300 on 4:30
    #1 swim
    #2 swim,kick,swim by 100
    #3 kick, swim, kick)
    rd1 and rd3 free and rd2 back
    4x125 Rotator IMs on 1:45 as 50,25,25,25
    10x Partner 50s - you leave when your partner finishes

    warm down
    200 easy

    i was holding 1:05 pace on the free 100s and 1:30 on the kick. The back round I held 1:10 pace. The rotator IMs sucked and I was coming in on 1:35s. The 50s was fun. I was in a lane with one of my training partners who is pretty quick and we were each holding :29s. It was a fun set and made a nice change.

    My elbow bow started bothering me towards the end of the 125s. I meet my doctor later this morning.
    Categories
    Swim Workouts
  17. Fri-Sun Oct. 7-9

    by , October 9th, 2016 at 09:28 PM (The FAF AFAP Digest)


    Friday:


    Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


    Swim/SCY @ Pitt

    Warm up:


    450 various
    assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 rounds:
    1 x 25 AFAP kick @ :45
    1 x 25 AFAP swim @ :45 (same kick and stroke)
    1 x 75 EZ @ 1:30
    -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
    R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
    R5-6 = all EZ
    R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
    R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
    R11-12 = all EZ

    -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ at end

    Total: 2700



    Saturday:

    Drylands (since such a short session on Friday)

    rehab ex
    russian twists on incline, 25 x 3 x 25
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 5
    med ball slams, 3 x 5
    good mornings, 80 x 3 x 5
    explosive leg extensions, 105 x 3 x 25
    straight arm dips, 90 x 3 x 15
    dragon flags (ouch), 5

    Swim/SCY/Solo: 1500 EZ




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main set: fave IM set w/fins

    16 x 25 IM order @ 100 pace @ :45
    :45 rest
    12 x 25 IM order @ 100 pace @ :45
    :45 rest
    8 x 25 IM order @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    Total: 2050



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


    I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
  18. Week 209 - Sunday

    by , October 9th, 2016 at 04:11 PM (After a long rest)
    It's been quite the week! My wife's 94 year old grandmother lives in Lakeland Florida and we had made plans to go and visit this week. Little did we know that Hurricane Matthew would be threatening Florida all week. After all the planning and expense we made the decision to still go despite the hurricane. We had a great time despite the weather and all the local pools being shut. We took the kids to Harry Potter world at Universal on Thursday which was a lot of fun. In hindsight we probably picked one if the best days to go since there were very few people and as a result the lines were very short. Being inland we avoided most of the affects of Matthew however the drive back to Lakeland from Orlando was pretty hellacious!

    We headed hone yesterday but our flight was delayed 3 hours due to some mechanical issues in Washington dc where our plane was coming from. We got back to Dallas around 10pm and back to our house around 11pm. Since my daughter and I were unable to swim this week I made plans for both of us to swim this morning. I would normally be on deck coaching but made arrangements for another team mate to be in deck while I joined everyone on our race pace sets.

    Warm up
    4x100 free with snorkel

    75s on 1:05 holding :45s(1000 pace)
    200 easy

    50s on :50 holding :29s(500 pace)
    200 easy

    25s breaststroke on :30 trying to hold :17/:18s
    200 easy

    we managed to do 16x75s holding :44/:45. I could have done more and did not fail but was worried about the time(I only had an hour today). We then did 24x50s holding :28/:29s. We then only had about 5 minutes for the 25s so did 10x25s holding :17/:18s. My elbow hurt towards the end of the workout today but suspect that it's more to do with lack of use than anything else. I see the doctor again tomorrow. I did not do too bad considering I had been out most of the week and hope I will have a better feel for the water soon. Next week I am in Edmonton and Calgary on Tuesday through Thursday. Fingers crossed I will find a masters group to swim with.
    Categories
    Swim Workouts
  19. Workout 10/08/16: morning

    by , October 8th, 2016 at 07:25 PM (Maple Syrup with a Side of Chlorine)
    Good swim this morning with the group:

    4 x 100 swim on :20sr [did 5]
    1 x 100 kick on :20sr [used snorkel]
    4 x 50 pull on :20sr
    4 x 50 burst and cruise on 1:15
    --------
    8 x 75 on :20sr - swim/kick/pull [went on 1:20 interval]
    4 x 150 on :20sr - 50 non-free, 100 even pace FR [went on 2:20 interval]
    2 x (Vertical kick x :30, into 50 free at 80%)
    2 x (Wall kick [like Tom explained earlier this week] x :20, into 50 free at 80%)
    --------
    100 loosen and out
    [Masters/Rec/2500 yds/70 min]

    Swam with Matt, Greg, Kevin, and Rebecca.

    Here is a picture that I took in town two days ago...almost at peak fall foliage here in SW Vermont:

    Categories
    Swim Workouts
  20. 10/5/16 , A bit late

    200 w/bouy and snorkel
    2 x 100 choice
    3 x 50 @ 60 descend

    4 x 100 @ 1:35 first 25 sprint
    6 x 100 @ 1:30 strong even pace
    Rest 30
    12 x 50 @ 50
    4 x 100 @ 1:40 first 50 sprint
    6 x 100 @ 1:35 faster pace than before
    Rest 30
    12 x 50 @ 50 faster pace than before

    250 w/d
    4000

    This one was a good one for me. When I started to really hurt and the technique started to get sloppy I was able to reel it back in.

    I spent yesterday getting our shop ready for our visitor, Matthew. Today was spent getting numerous plants and other objects secure. We'll stay right here and be fine unless it increases to a 4. We live less than a 1/2 mile from the ocean and I am really only worried about the storm surge and flooding. Beach life
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