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  1. Week 48 - Friday

    by , August 30th, 2013 at 09:35 AM (After a long rest)
    It's been a rough couple of weeks work wise and I have been looking forward to the long weekend. I woke this morning feeling tired. I was in a pretty negative spot mentally before practice but to my surprise felt pretty good in warmup. By the main set I was on fire and had an awesome workout and felt strong throughout. It goes to show sometimes it's all in my head and I just need to swim.

    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Main set
    10x200 descend 1-4 and #5 at #4 or better pace, and descend 6-9 with #10 at #9 pace on 2.40
    4x75 on 4mins AFAP with 200 active recovery between 75s

    Warm down
    100 easy

    Total 4400scy

    On the 200s I went 2.05, 2.01, 1.59, 1.57, 1.56, 2.07, 2.02, 1.59, 1.55, 1.55. These did not feel that quick and I had to recheck the time after the first one because I totally cruised a 2.05. After the long week I was not expecting this. After the 4th one I still felt good and new the second round was going to be scary good. An hour later I still can't believe how fast I just went on these 200s. Before the DAM spring meet I struggled with a couple of 200s holding 2.05. The coach was asking me to hold 42s on the 75s and I went 39, 40, 40, 40 which again were incredibly quick based on my previous times on these distances. I am so excited about the progress I have made the past few months.

    We were planning on sitting down and discussing the training program for worlds but this was delayed due to a number of the guys going to worlds not being at practice(not a good sign when they don't show for the practice we were going to discuss the program). My coach and I briefly discussed his desire for memnot to do doubles every day going forward. It's interesting being described as an old bottle of fine wine who needs a rest before serving! His point is probably sound which is I now have a good base and don't need to over do the training or get an injury by pushing to hard.
    Swim Workouts
  2. Friday, 8/30/13

    by , August 30th, 2013 at 09:23 AM (Workout Swimmer)
    Stupid noodlers have persuaded the staff to leave the aerators off at night because it's "too cold" for them at 7am. How 10 people can determine the pool temp for EVERYONE is beyond me. Nastigrams will be sent. Feeling better today (muscle soreness-wise).

    600 back/free
    600 pull, breath control by 50's (3 & 5)
    300 kick, speed play by 50's
    100 easy
    5 x 300 @ 4:15, descend 1-5, last 3 were below 3:45, but not sure I actually descended.
    200 easy
    8 x 25; 25 drill, 2 x 25 4-cycle speed play, 25 sprint; repeat
    200 easy again
    4 x 200 IM, first 3 were twitch, last one straight on something awesome like 4:00 (we were doing a lot of talking there) & wearing zoomers
    300 cooldown -- HR after the hard last 200 IM - 135ish
    Total: 4800 SCY

    Updated August 30th, 2013 at 07:57 PM by Celestial

  3. Watching the HR (first time) 8/29/13

    by , August 30th, 2013 at 09:17 AM (Workout Swimmer)
    Yesterday we had the weirdest workout ever - after a rather short 1000 yd warm-up (and the last 200 was kick) we then proceeded to do 5 x 200 K, and then 4 x 9 x 25 kick - which made for over 2000yds kick in a single workout! My legs were burning. I guess it was a good thing, because my arms were achy from weights the day before.
    Today, I decided to get back to normal, and do an easy stretch out in the pool after my weight workout. I was sore going into the gym, but after the first 3 or so machines, I loosened up considerably. Thought Jenna was going to swim with me - I saw her at the gym, but she didn't make it all the way to the pool. Probably Mommy issues (she has a 8 yr old & 3 yr old at home). So I swam on my own. Borrowing from PWB on tracking my HR - today being day one. I think I'm going to use the 10-12 x 100 @ 1:20 as my test set, since I have the opportunity to do this almost weekly. Today, I was swimming solo (thus, less motivated) and got my avg HR from leisurely swimming & "long & strong" (but not pushing it) swimming. Then a very short increase for 3 x 100. Guess I'll start off by putting things on a 3x5 card & work my way up to an Excel program when I get around to creating one.
    600 - 100 free/50 back
    3 x 200 Pull
    4 x 150, breast/free/breast/breast/free/breast
    3 x 100 @ 1:30; my pace: 1:25 - easy; HR 110s
    50 easy
    3 x 100 @ 1:25; my pace: 1:20 - long & strong; HR 130s
    50 easy
    3 x 100 @ 1:20 paddles only; my pace: 1:12ish - feeling out of breath; HR 140
    200 easy
    3000 SCY

    Updated August 30th, 2013 at 07:56 PM by Celestial

  4. Wow, where did that come from

    by , August 30th, 2013 at 09:13 AM (Mixing it up this year)
    Today I was lucky to have a cold pool and it was long course. As I walked up the steps to the CCAC my back locked up and I thought that today was going to be a really rough workout to get thru. But after my 500 free really pushing thru the pain by doing mega dolphin kicks off each wall, my back loosed up nicely.

    A Little pain at the right time can make you feel better in the long run.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/paddles & bouy went 1:31, 1:32, 1:34, 1:34, 1:34, 1:43, 1:43, 1:34, 1:34, 1:34, 1:43, 1:43, 1:32, 1:31, 1:32 this was awesome for me doing long course
    500 free kick w/zoomers moderate pace
    3x100 free w/snorkle
    200 free EZ

    Total 3500 meters
    Swim Workouts
  5. Thursday 8/29/13

    Thursday 8/29

    PM only SCY

    200 swim
    4x25 @ :10 rest log-roll drill w/ snorkel
    200 pull w/ buoy + paddles + snorkel
    4x25 @ :10 rest HP drill
    200 kick

    8x25 @ :10 rest 1-arm FR w/ strapless paddles (switch arms every 2)

    300 @ :10 rest FR 25 L/25 R/50 swim w/ snorkel
    4x125 @ :10 rest 50 side-glide/50 BK kick in S-line/25 FL kick on back in S-line

    Total: 5000

    Mind-numbingly boring, but great for FR technique!

    Updated August 30th, 2013 at 12:03 AM by Calvin S

    Swim Workouts
  6. 8|28|13 and 8|29|13

    SCY and SCM respectfully

    Did not log what I did for either, but yesterday's SCY involved more filmed starts of track vs grab. Seems like the more I review them the more critical I become. I did a few grab starts today and my calves cramped from muscle pain (did calf raises yesterday as well), need to back off on these.

    Today's highlight was completing 4 x 25M flutter kick on 0:30 (24, 2?, 27, 25).
    • On the last one I gulped a mouthful of pool-water through the snorkel during streamline. I was in a mild panic situation, for my snorkel and mouth were filling with water, and the air that was supposed to fill my nearly-deflated lungs, did not exist. I had just enough air to purge the snorkel without abandoning the 4th and final leg of the set, making it my first time doing 4 of these on 30, and in 25 seconds on top of that. I think that pool seems slightly short, though it supposed to be scm

    Updated August 30th, 2013 at 11:54 AM by __steve__

  7. Aug 27-29

    by , August 29th, 2013 at 07:49 PM (The FAF AFAP Digest)
    Aug 27:

    spin, 60 min (couldn't swim bc of iritis)
    power wheel roll outs, 2 x 15

    Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.

    Aug 28: Sewickley Masters PM Practice

    Warm up:

    600 various
    8 x (25 shooter + 25 EZ) w/fins
    100 scull w/agility paddles

    Main Sets:

    10 x (25 drill + 25 swim) @ 1:00
    4 x 50 kick @ 1:10
    4 x 50, 12.5 SDK each length
    masters minute
    8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
    masters minute
    8 x (25 sprint + open turn + 25, 12.5 UW)
    masters minute
    1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
    150 EZ

    Total: 3400

    August 29:

    Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.

    Warm up:

    600 various
    8 x 50
    odds = caterpillar fly
    evens = front scull
    8 x 50 DPS free w/paddles
    4 x 25 shooter
    8 x (25 shooter + 25 EZ), crashed on the bottom of course
    50 EZ

    Main set:

    8 x burst + cruise
    50 EZ
    8 x (25 @ 100 pace + 25 EZ)
    50 EZ
    9 x 50 fly/back/breast w/paddles
    50 EZ
    4 x 50 torque drill w/paddles
    100 EZ

    Total: 3750


    Can August be over?
    Swim Workouts , Spinning
  8. 08.29.13 - Mid-Week workouts

    by , August 29th, 2013 at 06:02 PM (Pete's swim blog)
    Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

    Tuesday Workout

    600 Warm up

    3 x 25 - :30 Bk/Fr/Bk
    3 x 25 - :30 K/Fr/K
    3 x 25 - :25 Fl/Fr/Fl
    3 x 25 - :25 Br/Fr/Br
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Bk
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:20 Convert Fly->Kick->Fly
    7 x 75 - 1:15 Convert Bk->Br->Bk
    50 Easy

    Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
    Evens: 9 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    8 x 50 IM Order - 1:00
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5400 Total)

    Wednesday Workout

    600 Warm up

    10 x 50 Fly - 1:00 (:45 -> :37)

    3 Rounds of:
    * 4 x 75 Free - 1:00 (middle round pull)
    * 50 Free - :35
    100 Easy

    3 Rounds of:
    * 200 IM - 3:30
    * 200 Pull - 3:00
    * 200 Stroke - 3:30 (IM Order by round)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest

    4 x 25 No Breath - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30

    100 Cool down

    (5400 total)

    Thursday Workout

    600 Warm up

    6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
    50 Easy

    6 x 25 IM Order - :30
    4 x 100 - 1:45, convert free -> 25 free/75 kick
    1:00 Rest
    4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
    50 Easy

    4 x 50 IM Order - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick - 1:00
    4 x 50 IM Order - :45
    50 Easy

    Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
    Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

    600 Cool down

    (5500 Total)
    Swim Workouts
  9. Free=Back

    by , August 29th, 2013 at 05:36 PM (One Stroke at a Time)
    Wednesday August 28
    300 every 4th length kick
    7 x 50 on 1:10 10 sec vertical kick then 25 fast kick on back the 25 easy swim
    7 x 50 on 1:00 25 fly with a flutter kick then 25 easy swim
    4 x 50 back on 50
    200 easy on 3:20 100 kick/100 swim
    3 x 50 back on 45
    200 easy on 3:20 100 kick/100 swim
    2 x 50 back on 40
    200 easy on 3:20 100 kick/100 swim
    1 x 50 back on 35
    200 easy on 3:20 100 kick/100 swim
    6 x 50 pull on 45 descend 1-4 then 5 and 6 easy
    100 easy
    2700 yards

    Thursday August 29
    Lunch Bunch
    500 every 4th length non-free
    12 x 50 on 30 fly 1 drill/1 swim
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 30 back
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    12 x 50 on 30 breast
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 6 on 25 6 on 30
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    5 x 50 easy on 50
    3150 yards

    This was two pretty good work-outs for me. It's funny though somewhere in the last week my back and free became very close to the same speed. This is for swims 75 and below (I haven't swum anything back of longer lengths so don't know if it will hold true for 100s and above). I'm just going with it. It gives me a little different perspective as I tend to see a lot more when I'm on my back and get to see interesting things that other people are doing. (This is of course also true when I turn swim sets into kick sets). Hopefully, there will be more Lunch Bunch in my future for tomorrow.

    Updated August 31st, 2013 at 06:26 PM by MaryR

  10. A Good day today worked on my backstroke

    by , August 29th, 2013 at 08:42 AM (Mixing it up this year)
    No crowds on tuesday and thursday makes me enjoy those days better. Had a great workout today even though it started off a little rough. Boy can I descend a set.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50free/50back w/paddles went 1:36, 1:35, 1:34, 1:32, 1:29
    250 back kick w/zoomers
    1x50@1:00 back in 52
    1x100@2:00 back in 1:47
    1x200@4:00 back in 3:27
    1x100@2:00 back in 1:40
    1x50@1:00 back in 48
    250 back kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick went 1:36, 1:34, 1:33, 1:30, 1:28
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 yards
    Swim Workouts
  11. Wednesday, August 28, 2013 6:15-7:00pm

    by , August 29th, 2013 at 01:45 AM (Fast Food Makes for Fast Swimming!)
    I swam at the Y while my daughter was at her soccer practice. She's now getting old enough that her practice times are quite lengthy, so I have to find things to do in the meantime. Swimming fills that void nicely.


    500 Free
    500 SDK on back w/ short fins

    10 x 100 Free Pull
    3 @ 1:30
    4 @ 1:25
    3 @ 1:20
    I held these around 1:15ish. Just stretch out aerobic swimming.

    10 x 50 Fly (25 EZ Drill, 25 Swim) @ 1:00

    400 Free EZ until they had to clear the pool

    2900 Yards in 45 minutes.

    This was actually sort of exhausting. A combo of not swimming a lot lately, plus working my new job which is much more labor-intensive than my former job. The pay is supposed to be good though.

    At least I got in some swimming so as to not let Tom get too far ahead of me in swimming mileage...not that I really care.

    I only swam 11 times in the month of August for a grand total of 17.91 miles. I bet even PWB beat that! 5 of those 11 swim days were in competitive events, 2 OW swims, and one 3-day weekend swim meet.

    I have a feeling I'll be able to swim in the mornings with my masters team starting in a couple weeks. I'll be working swing shift (2:30pm-11:00pm), and can hopefully get to bed so I can get up around 5:00am or so. We swim from 5-7am 3 days a week. I can probably handle that, plus it's easier to swim in a team setting, even if I'm doing my own thing in Lane 6. I have a feeling this year's going to be a lot more of just relaxation swimming vs. focus on competition, though I'll still get me game-face on a few times I'm sure.
  12. No, it's all Patrick's fault...

    by , August 28th, 2013 at 11:15 PM (Alex's swim journal)
    He's blaming Jeffrey Archer for keeping him up at night with a page-turner. I have no such excuse for not being able to get to sleep last night, but after tossing and turning until at least midnight (the work stress is starting to creep in big time for the next few weeks), I made the mistake of logging back onto USMS to check blogs and scan the workout threads for some inspiration for today's swim. I noticed Patrick's HVT had a 20 x 100 in there this week and since I haven't done that one in several weeks I thought "sure, I'll work it into tomorrow's practice." I even managed to talk Scotty into it.

    It looks like Stewart's coach had the same idea, and he's already blogged his 20 x 100, so now I look like a copy-cat. That's not Stewart's fault... it must be Patrick's. Oh, and thanks for keeping me up after my bedtime too!

    Here's what we did:

    WU (800):
    400 EZ (fr, bk, fr, bk by 100s)
    4 x 100 IM on 2:09 (don't ask! probably brought these in in mid 1:40s)

    MS1 (2000):
    20 x 100 on 1:40 (1:24-1:27s, probably averaged 1:26)

    MS2 (400):
    8 x 50 on 1:00; 400 IM order (:45, :48, :49, :47, :58, :59?, :46, :44 = 6:37? Yuck!)

    CD(400): EZ swim (100 IM, 100 fr, 100 bk, 100 fr)

    TOTAL: 3600 SCY/70 minutes

    The Racine Y (Mount Pleasant branch) was pretty crazy today, we had to share a lane for the warm-up and I was trying to time my EZ IMs so as not to disrupt other swimmers too much. But then kids were darting in and out of the lanes for a while, even though two of the lanes at least were supposed to be reserved for lap swimming... kind of a mess. An extra lane opened up right before we started into the main set, so didn't have to share a lane for the set, but the arms and flailing legs under the lane lines, and the cannonballs landing three feet away were a tad distracting. It'll be good to get back to Kenosha Y after Labor Day.

    I felt pretty good about this 20 x 100--at least I'm not losing fitness--my times were just a second or so off from the last time I did the set, but this time I wasn't wearing a cap... which I feel counts for that extra second, so it's a wash. On the 4IM set, I was very surprised to see the second hand at the :45 mark when I looked up after my first 50 fly... it didn't feel that hard, :45/50 fly usually feels harder. Of course I couldn't follow it up with another :45/50 fly, and I was completely spent by the time I got to the breast reps. Oh well, still a ways to go.

    GTD update: I surpassed the 365-mile mark earlier this week. I'm almost at 370 (369.49 to be precise) and still about 5 miles ahead of my goal pace of 550 miles this year. August looks like it will be a 50-mile month!

    Updated August 28th, 2013 at 11:23 PM by mcnair

  13. Wednesday 8/28/13

    Wednesday 8/28

    PM only SCY

    600 (150 pull/50 scull) w/ buoy + paddles + snorkel (picking up right where I left off last night!)
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathe every 7

    20x25 @ :10 rest
    8 - log-roll drill w/ snorkel
    2 - log-roll drill NO snorkel
    10 - human paddle drill (breathe every 3)

    4x50 @ :10 rest side-glide
    2x200 @ :10 rest 25 scull/25 human paddle/50 swim w/ snorkel
    5x100 @ :15 rest breathe every 5

    50 FR FAST from blocks (for shits and giggles - 23.90 --> felt like garbage, no fast twitch at the moment)
    150 EZ

    Total: 5000

    Updated August 28th, 2013 at 10:55 PM by Calvin S

    Swim Workouts
  14. Wed 8/28/13

    300 mix up @ 5:00
    3 x 100 @ 1:40 descend
    2 x 50 @ 60 cruise
    -went BK and BR

    4 x (3 x 50) kick @ 1:10
    -descend by round

    100 EZ

    4 x through
    250 @ 3:50 cruise
    3 x 100 @ 1:30 strong
    50 @ 1:15 sprint
    -rounds 1 & 2 swim
    -round 3 paddles and buoy
    -round 4 paddles/bouy and fins

    100 EZ

    100 @ 1:35 w/fins over kick , light arms
    3 x 50 @ 35 w/fins sprint

    150 w/d


    Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.
  15. Week 48 - Wednesday

    by , August 28th, 2013 at 09:50 AM (After a long rest)
    I had a late night with work last night not getting home until 10pm. I was supposed to got to California today but had to postpone due to a last minute meeting called by our new CEO. Anyhow, a stressful night led to a rest less sleep which led to a pretty tiring practice. I was not on my game today and I choose a bad day to be off. This was not as long as Monday's workout but these long 1hr 15min workouts kick my butt.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 kick odds free kick with board, evens back kick in streamline on 1.50

    Main set
    20x100 on 1.10 Odd's free, even's back
    6x50 catchup on 45
    5x100 IM on 1.25

    warm down
    200 easy

    Total 5000scy

    One of our swimmers had fins on and the coach asked him to push me on the kick set. I went 1.23-1.25 on free kick and 1.27-1.30 on the back. I don't know why my back was any slower on this since I ausually pretty consistent with back kick. The main set hurt really bad and I was very tired. I made the first 10 but my back fell off on the second half and had to drop to a 1.15 send off. I was holding 1.03-1.05s on the free. The IMs were fun and I worked on my fly making sure no keyhole with my hands just a straight pull. I think the key hole thing is the route cause of my years of discomfort doing fly and it feels much stronger and generally just better with a straight pull.
    Swim Workouts
  16. time to roll myself out like dough

    by , August 28th, 2013 at 08:31 AM (Mixing it up this year)
    My hips are hurting some today, particularly the right one. I guess I'll go roll on the foam roller.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 fly scull w/snorkle & zoomers
    8x25@:45 fly torque drill w/paddles

    6x100@1:30 free w/paddles & bouy descend went 1:25, 1:24, 1:23, 1:22, 1:21, 1:19

    8x25@:45 1 arm fly w/zoomers odds right arm evens left arm
    8x25@:45 fly work on straight arm recovery and not having my hands stay out at shoulder width

    4x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  17. Tuesday 8/27/13

    Tuesday 8/27

    PM only SCY + Dryland


    7 burpees
    20 lunges (10 each leg)
    5 diamond push-ups
    15 air squats
    400M run

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 FR kick w/ board
    100 scull

    6x25 @ :10 rest scull w/ snorkel
    8x25 @ :10 rest side-glide drill w/ snorkel
    100 EZ

    3x (no intervals, just switch equipment and go...keep moving)
    600 (150 pull/50 scull) w/ buoy + paddles + snorkel
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathing every 7

    Total: 4450
    Swim Workouts
  18. 99 degrees...

    by , August 27th, 2013 at 06:48 PM (Alex's swim journal)
    ...Can that be right? My thermometer at the house is reading 99. After a summer in which we hardly ever got out of the 70s, here we are with September just about on us and we're flirting with triple digits. It's been an interesting summer in Southeast Wisconsin.

    The lake water was still cool, though, which felt great... by cool, I mean probably mid 70s. I can tell when the water temps start creeping into the mid-80s, it doesn't feel comfortable for a hard swim, but today it was very comfortable for the whole workout. Here's what I did:

    WU: 400 EZ swim
    24 x 100
    --swum as 50 hard/50 recovery
    --6 hard 50s on each stroke, recoveries were free
    --rests ranged from :05 to :15
    --nice hard current to swim straight into for the hard 50s
    CD: 200 EZ swim

    3000 Yards/60 minutes at Lake Andrea
  19. 8/26 & 8/27

    Apparently it was fast freestyle day on Monday. Not my favorite thing to do but I will do what is asked of me. My wife has trained me to do so.

    More rest than normal with some expected speed. I have been trying hard to concentrate on keeping a long powerful stroke when I start to get tired. On thing that I have figured out is that my kick disappears when I am concentrating on my stroke. More to add to the "needs improvement" novel I am writing about my swimming skills.

    300 swim
    3 x 100 @ 1:40
    2 x 50 back @ 60
    8 x 100 @ 1:45
    -75 10 kick switch drill/25 back swim

    3 x 300 @ 4:45?? (1 mod, 2 fast)
    3 x 200 @ 3:15 (1 mod, 2 fast)
    3 x 100 @ 1:55 (2 fast, 1 sprint)
    6 x 50 @ 1:20 all sprint

    5 min vertical kick
    -45 on, 15 off

    150 @ 2:30 sprint
    50 @ 1:00 sprint
    50 @ 1:10 sprint
    50 @ 1:20 sprint

    100 w/d


    I only got in 100 w/d before the high school team took over the pool and was too lazy to get into the therapy pool. I went in this morning to stretch out a bit.

    4 x 100 @ 1:40 cruise
    200 pull
    200 IM drill
    6 x 50 BK/BR @ 60
    -working on back to breast turns
    100 back r/~30
    6 x 50 BR @ 60
    100 breast r/~30
    4 x 50 FLY/free @ 60
    200 w/d

    2000 quick and easy
    Just a little stretch out swim before work.
  20. 8|27|13 scy



    11 x 50 from block on 2:00 free, 25 fast/ 25 easy
    • alternate between track and grab
    • fast ones - 11 - 13's with low precision/accuracy (used wrist watch on wrist to time)

    10 x 50 from block on 1:30 free - aerobic
    • low 30's

    So much I find I'm doing wrong (or at least feels as such). Need coaching at the pool.