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  1. Swam tonight

    by , December 27th, 2013 at 10:27 PM (Mixing it up this year)
    After getting back from Atlanta I did a quick workout before coaching

    500 free
    500 free kick w/zoomers
    10x100@1:30 free pull w/strapless paddles held 1:20's
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 3000 yards
  2. Friday 12/27/13 (EDITED)

    Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

    Friday 12/27

    AM and PM LCM

    AM swim:

    300 swim
    8x25 @ :10 rest scull
    300 (75 pull w/ paddles/75 kick)

    6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

    200 EZ

    4x50 @ :55 FR kick w/ board
    100 @ 1:00 rest FAST kick on back w/ fins (1:09)
    4x50 @ :55 FR kick w/ board
    200 @ 1:00 rest FAST kick on back w/ fins (2:26)
    4x50 @ :55 FR kick w/ board
    300 @ 1:00 rest FAST kick on back w/ fins (3:54)
    4x50 @ :55 FR kick w/ board
    400 @ 1:00 rest FAST kick on back w/ fins (5:07)

    400 EZ

    Total: 5400

    PM swim:

    400 swim opposite fin + opposite paddle + snorkel (switch every 100)
    16x25 @ :10 rest 2 kick/2 drill I.M.O.

    4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

    4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
    4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

    200 EZ kick w/ fins + board

    Total: 5800

    Updated December 28th, 2013 at 12:46 PM by Calvin S

    Swim Workouts
  3. Thursday 12/26/13

    Thursday 12/26

    "Welcome back to Long Course Meters!"

    AM only LCM

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:05 FR kick w/ board

    10x50 @ :50 swim w/ grab paddles + snorkel
    :15 rest
    10x50 @ :50 BK pull w/ buoy + paddles
    :15 rest
    10x50 @ :50 25 under H2O kick/25 swim w/ fins
    :15 rest
    10x50 @ :50 FR swim w/ fins 2 breaths max

    1000 pull w/ buoy + paddles + snorkel "L.A. Freeway" (5-7 people swim in a line, last person sprints to front each 50)

    Total: 5400
    Swim Workouts
  4. 12|27|13 SCM - I need rest for tissue repair

    by , December 27th, 2013 at 05:34 PM (Blog)
    10 x 50 on 1:00 free WFSP
    • kept a 37/8 pace after first few

    500 fr ~ 45's with several pauses

    20 x 25 on 1:00 of that drill popov did (e.g., roll-over, zipper)

    16 x 25 Br on 0:45
    • just under 0:30 for most

    10 x 12.5M FK xxx(pushed with ~3 DK's) + 12.5M easy Bk drill on 0:45

    11 x 12.5M FK (pushed with ~3 DK's) + 12.5M easy Bk drill on 1:00

    During warmup my left shoulder was tender and loose during recovery thru catch. Interestingly, the muscles and tendons on top of my right ankle were feeling overused. It is fascinating how the human body naturally compensates various portions of armstroke to kick rhythm, and I furthermore see how a foot can kick way out of streamline in response to a counterproductive armsweep, which naturally results from a balance or rhythm issue. I'll take this as a sign to back off, rest and recover, my entire arm was numb last night (normally just my hands are numb) confirming this.

    1st 12.5 portion of kick set is without air so by the 10th one the aerobic system was working and 10-15 seconds rest became insufficient. adjusted interval to 1:00

    rest tomorrow

    Updated December 27th, 2013 at 10:38 PM by __steve__

  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/30/2013

    by , December 27th, 2013 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:50 1:45
    1 X 100 kick 2:30 2:30 2:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    8 X 200 3:20
    Swim or pull. Descend 1-4/5-8


    1 X 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    four rounds

    WARM DOWN: 4 X 50 easy

    4500 M/Y
    Swim Workouts
  6. Friday, Dec. 27

    by , December 27th, 2013 at 02:02 PM (The FAF AFAP Digest)
    After coaching, I dashed to the gym to get a short workout in. Heading to VA for the weekend shortly.


    lat pull down, 75 x 1 x 8, 90 x 2 x 8
    explosive push on cable machine, 25/30/35 1 x 30
    lower back machine, 105 x 4 x 8
    explosive leg extension, 75 x 3 x 15
    low row, 90 x 3 x 7
    hip abductor, 135 x 3 x 8 (machine felt too EZ)
    knee tuck jumps, 10
    captains chair leg raises, 3 x 15
    overhead squats, 45 x 3 x 8
    stretching, 5 min


    Wish I had had a chance to swim. I seem to be coming down with a cold. If I feel decently tomorrow, I will try to drop in on my team's Sat practice.
  7. FAST Fri Dec 27th, 2013 SCY

    by , December 27th, 2013 at 01:00 PM (Ande's Swimming Blog)
    FAST Fri Dec 27th, 2013 SCY

    Lifted this morning,
    my weight lifting has been pretty spotty lately
    I need to be consistent and get stronger

    Whitney Coached
    7:00 to 8:30
    swam with Tyler Jim & Jim
    Beside max david alley & Michael Yoch

    Warm up
    went around 1000

    Main Set

    400 Kick for time
    went 5:12, an improvement from 5:19

    300 easy

    200 IM fast for time
    went 2:07

    200 easy

    100 IM fast
    went 58

    100 easy

    50 BR
    went 29

    50 easy

    50 BK
    went 27

    50 easy

    50 Br
    went 30

    50 easy

    50 BR
    went 30

    Next Meets:
    not sure
    probably zones
    Swim Workouts
  8. Week 65 - Friday

    by , December 27th, 2013 at 09:50 AM (After a long rest)
    I had a good nights sleep last night but was sore when I work this morning. I loosened up during the warmup but still did not feel that great at the start of the T30. Despite my soreness I had another great workout.

    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40

    Main set
    T30 - 2840scy
    200 easy
    10x50 kick on 50
    12x50 drill on 55
    5x50 using power rack with 120lbs. I made it about 3/4 of the way down the pool

    Warm down
    500 easy

    Total 6100scy

    I beat my last T30 by about 40yards, which averaged a 1.03. I hoped to go 2865 which was the distance the quickest senior racer went yesterday so I got close. With a 1 yard penalty per year between our ages i would have tied. My lats were incredibly sore after the T30 and i used the drill set to stretch out.

    The power rack set was fun but the weight Tom put in the barrel meant I was hurting immediately after the breakout and was disappointed I could not make one round the complete pool length. The advantage of the power rack over bungees is that the resistance is even across the pool so it basically just wears you down. On the last 50 I got the closest to the end, with Tom telling me to up my tempo. I suspect I looked like a complete idiot with my arms going around 120mph, but until the final 5 yards it worked and I went further than all previous rounds. We should be backing off yardage tomorrow which will be awesome after a long week.
    Swim Workouts
  9. Workout 12/26/13: am and evening

    by , December 26th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Helped a local triathlete out this morning with some swimming tips. Good conditioning but technique helps that I offered were well received. I snuck in some swimming myself, totalling 1500 yds.

    Tonight's main set (total 2200 yds) featured:
    4 x
    - 150 Fr on 2:00 every 3rd lap fast
    - 2 x 75 on 1:15 kick/pull/swim
    - 6 x 25 on :30 IM rotate, every 3rd and 6th fast

    Had a delightful day at home with family for Christmas. Found this neat quote I wanted to share: "The Christmas message is that there is hope for a ruined humanity –hope of pardon, hope of peace with God, hope of glory – because at the Father’s will Jesus Christ became poor and was born in a stable so that thirty years later he might hang on a cross. It is the most wonderful message that the world has ever heard, or will hear.” – J.I. Packer, Knowing God
    Swim Workouts
  10. Didn't want to leave the pool this morning

    This morning I took advantage of the early (6-9am) LCM lap swim hours at the PCB Aquatic Center. Air temps were in the mid-40s and it was dark when I arrived, but the water was toasty: holiday closings meant that it had stayed under its covers for the past couple of days. The new-this-season poolside digital water temp billboard told me exactly how toasty—it read 83.99 degrees before I jumped in, and 84.03 immediately after. By my exacting calculations, for my body temperature to have raised the water temp 0.04F in approximately 0.95 seconds, must have meant there was just 4.7026038 gallons of water in the pool. Nonetheless, I was able to get in a satisfying workout as I completed the following:

    1000 lcm warmup (400s, 200k, 200p, 200d/s IM)

    1 x 100 FR @ 1:40
    1 x 50 BK @ 1:15ish
    2 x 100 FR @ 1:40
    1 x 50 BK @ 1:15ish
    3 x 100 FR @ 1:40
    1 x 50 BK @ 1:15ish
    2 x 100 FR @ 1:40
    1 x 50 BK @ 1:15ish
    1 x 100 FR @ 1:40
    100 BK easy
    [The FR was all with 6-beat kick and bilateral breathing. The 50s BK were easy, and welcome, since 6-beat kicking is still difficult for me. (The ish’s were due to the clocks at each end being out of sync.)]

    4 x 150 FR/ST/FR, IM order, ST = build, FR = mod
    4 x 150 ST/FR/ST, IM order, done as build/ez/fast
    4 x 150 ST, IM order, build each 150
    200 IM kick

    3 x 100 FR/BK halfsie @ 2:00, desc.
    3 x 100 FR/BK halfsie @ 1:55, desc.
    3 x 100 FR/BK halfsie @ 1:50, desc.

    Magic 700, alternating build-an-IM (strong)/FR (easy) (fr-FR-br/fr-FR-bk/br/fr-FR-fl/bk/br/fr-FR)

    2x through
    3 x 50 FR @ 1:00, desc.
    3 x 50 BK @ 1:00, desc.
    [Turkey buzzards started circling overhead during this set. I wasn’t moving that slow!]

    500 warmdown + play

    That was it! Those last few sets I did simply because I was enjoying staying in the water, and getting out didn't seem like much fun--it was still in the 40s, and the wind had picked up, making the pool the place to be. (I couldn't read the water temp display once the sun rose, but it seemed like it had fallen a bit, for which I was thankful). Watching the sky gradually lighten during sunrise and the seeing the clouds on backstroke and kicks still seems just amazing to me, and I’m treasuring my time down here where that is possible.

    I mostly had the pool to myself this morning—sometimes there was 1, and once 2, other swimmers in the other 7 lanes, and I don’t think there were more than 6 of us altogether during the 3-hour session. They’ve reduced the morning LC hours to just twice a week during the winter, and I hope the numbers are better once the holidays or over, or it will be hard to justify opening the pool at all. For now, though, I’m enjoying having my own lane (or 6)!
  11. 12|26|13 Weights and a Swim

    by , December 26th, 2013 at 03:21 PM (Blog)
    Weights -

    Not too intense, just 4 sets of 5 (or more) reps: Behind grip dead lift, Underhand bench press, BW Pullups

    Pool -

    24 x 25 on 0:30 free WF (short fins)

    • 16 increased to 15's (didn't officially reach failure, but I was the only person around and kept it safe)

    12 x 25 on 1:00 free WF (short)

    • 14 increased to 13's
    • breathed 4X each initially, and 2x each as I recovered (from prior set) near the last ones

    A dozen or so brief drills

    USTDS (ultra-short turn drill set) 10 (not quite to failure) x 15.5 TD on 0:25
    • holding 9's

    Left knee recently a little tender, my right is usually the temperamental one but I think it could be from a recent strength gain imbalance between the quad and hamstring. Need to work on the leg biceps more.

    The 24 x 25 and USTDS was just a trial for this type of training, though I've done stuff similar to this before.

    The turn drill set demanded consistent concentration to my watch to make 9 sec efforts every 25. Send-offs ended in a 0 or 5 with respective goals ending in 9 or 4. Just did 10 of them to get a feel where I am at with these. Was nothing compared to the 24 x 25 free WF.

    Regarding this first set, though I was warmed up from the weights, I found myself wheezing out of control on the last few. Not sure if it was related to lack of system warm-up or the intensity of the set. Nevertheless, the effort was there and the lactate was absent, as well as with emphasis on speed and mechanics.

    Tomorrow could be a good drill/recovery day, and maybe some hard AFAP kicking on Saturday, but don't know if it will be with long rested or experimental US stuff (or anything else for that matter).

    My Progress for Go The Distance 2013
    Month Total Distance
    Jan 24.66 miles (=43,399 yards, =39,684 meters)
    Feb 25.56 miles (=44,987 yards, =41,136 meters)
    Mar 23.95 miles (=42,159 yards, =38,550 meters)
    Apr 28.69 miles (=50,498 yards, =46,175 meters)
    May 29.70 miles (=52,275 yards, =47,800 meters)
    Jun 25.44 miles (=44,778 yards, =40,945 meters)
    Jul 22.26 miles (=39,169 yards, =35,816 meters)
    Aug 20.36 miles (=35,829 yards, =32,762 meters)
    Sep 19.62 miles (=34,523 yards, =31,567 meters)
    Oct 16.88 miles (=29,700 yards, =27,158 meters)
    Nov 12.75 miles (=22,441 yards, =20,520 meters)
    Dec 14.17 miles (=24,943 yards, =22,808 meters)
    Total 264.03 miles (=464,701 yards, =424,922 meters)

    Updated December 26th, 2013 at 04:15 PM by __steve__

  12. Thu Dec 26th, 2013 SCY

    by , December 26th, 2013 at 03:07 PM (Ande's Swimming Blog)
    Thu Dec 26th, 2013 SCY

    Don't know when my next meet is
    did not swim yesterday
    got a 400 kick for time tomorrow so I took it easy today

    Lifted this morning

    Whitney Coached,
    Noon to 1:30 dove in on time
    swam with Tyler & Jim
    Beside jim, ned, max, paul and Killeen

    Warm up
    went around 1:00

    Main Set

    assigned 8 x 100 on 1:10
    did 2 100's then a 50 2 100's then a 50
    1:00 rest
    200 IM strong
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    200 IM strong went 2:18
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    skipped the 200 IM strong

    Next Meets:
    not sure
    probably zones
    Swim Workouts
  13. Thursday, Dec. 26

    by , December 26th, 2013 at 02:53 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Jim, Bill, Jeremy & Jocelyn

    Warm up:

    -- I arrived late bc I was coaching this am at Pitt

    Main Sets:

    "Big Jim" @ 1:30 base
    1 x 400
    2 x 200
    4 x 100
    8 x 50
    16 x 25

    I did:
    1 x 350 EZ
    2 x 200 kick w/fins @ 3:00
    3 x 50 @ 100 pace + 1 x 50 EZ @ 1:30
    2 x (3 x 50 @ 100 pace + skip a 50) @ :45
    16 x 25 @ :40
    odds = 100 pace
    evens = EZ

    6 x 75, done as 50 EZ @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute & equipment @ 1:00
    50 EZ

    Total: 3000


    I felt pretty crappy today. Too much food, sugar and vino, me thinks. Swam a lot of breaststroke w/fins today. Bill told me I am diving too deep instead of diving forward. So I've been working on my pull & recovery. I can't wait for Pitt to reopen so I can work on UWs … 12 more days.

    Ooooh, one of my fave xmas gifts: 3 one hour massages from my masters swimmers!

    Updated December 26th, 2013 at 05:27 PM by The Fortress

    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/27/13

    by , December 26th, 2013 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    12 X 50 choice 1:15
    odd: easy even: fast

    2 X 100 strong 1:45
    1 X 200 fast 3:30
    Four rounds.
    Negative split each 200

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 65 - Thursday

    by , December 26th, 2013 at 11:35 AM (After a long rest)
    I woke up a little sore and tight from Tuesdays 12 days of Christmas set, but felt good in the pool and loosened up during the warmup. Steve Unruh was visiting from Austin and he and I swam with our junior racer age group(11-12 year olds). He is a great swimmer and it was fun to swim with him and the kids. The workout felt good albeit a little longer than I was hoping on the first day of my taper.

    8x100 free with snorkel on 1.30

    Main sets
    8x100 kick on 2mins best average
    12x50 drill, swim on 1min
    4x(2x50 free on 40, 1x50 back on 45, 100 free AFAP on 2mins, 50 free easy recovery on 1.55)
    8x75 with snorkel on 1min smooth
    12x100 on 1.40 descend 1-4,5-8,9-12 big descend, with at least 1 round of 4 done as stroke(back)
    2x500 pull on 6mins breathing every 5

    Warm down
    200 easy

    Total 6400scy(I feel like I missed a set in here but can't remember what it was)

    I was not expecting the best average kick set so early in today's workout but worked it very hard and held, 1.17,1.18,1.18,1.18,1.19,1.20,1.19,1.19 which beat the last set I did the other week where i held 1.22 average. Today i averaged 1.18.5 or so which I was very happy with. The set with the AFAP 100 was fun and I held 30s on the 50s free and 32-33s on the 50s back, and then went 56,56,55,54 on the 100s. I was very happy with these and still did not feel speed but I felt strong throughout and did not die at all. The 75s I held 46-47s and felt smooth. The descending 100s I went 1.08,1.04,1.00,56, then I did back and went 1.15,1.09,1.05,1.02, the last round I went back to free and went 1.07,1.04,59,55. The 500s I went easy and held 1.05 pace.

    It was great training with someone else and Steve is an awesome swimmer and i wish I could train with him all the time. We have a T30 tomorrow which is always tough both mentally and physically. The seniors did their T30 today so I have a target to aim for tomorrow. A long workout for my first taper workout but fun none the less.

    Updated December 26th, 2013 at 12:46 PM by StewartACarroll

    Swim Workouts
  16. 12/24/13

    by , December 24th, 2013 at 10:55 PM (Workout Swimmer)
    Spent a lot of time vacillating on whether or not to go to the pool w/the team this AM, or to go do weights & then go do a leisurely swim on my own. Original plan was to swim at lunch with my old buddies, but the city nixed that idea by making the pool only available during ATAC practice time (7:30-10:00am). Ended up going to practice for the first 90 minutes then over to the gym - was so bloomin' tired (2nd day of LCM in ~ 4 months) I had to skip a couple of stations - my right shoulder has been achy for months, and I didn't want to make things worse. Thought I would feel worse in the water today than I did - a tribute to my "amazing" base, I suppose (hahaha!)

    600 back/free
    3 x 200 Pull - 30 sec rest btwn each
    6 x 100 stroke/free @ 2:00 (niiice!)
    6 x 100 K @ 2:15
    100 easy
    300 pull @ 5:00 (got :40 rest)
    100 quality kick @ 2:15
    3 x 100 back/free @ 1:45
    100 quality kick @ 2:15
    2 x 50 "fly" @ 1:00
    2:00 rest
    300 pull @ 5:00 (got :40 rest)
    100 quality kick @ 2:15
    3 x 100 back/free @ 1:45
    100 quality kick @ 2:15
    2 x 50 "fly" @ 1:00
    200 easy
    Total: 4400 LCM (for me - kids had another 45 min worth of torture awaiting them)

    Then home to bake bake bake - got three pies done, two kinds of sweet potatoes & the Christmas Eve Lasagne all done, all by myself, not to mention various errands & tasks around the house & last minute gift wrapping. I'm pooped. There's no rest for the weary, I'm afraid - just because tomorrows Christmas doesn't mean I'll get a break - if mom doesn't do it, it won't get done.
  17. Monday, 12/23/13

    by , December 24th, 2013 at 10:41 PM (Workout Swimmer)
    Lots of body aches today, especially from the waist down, for some reason
    first day back at LCM, and I suspect I will pay for this tomorrow - and every day for the next 2 weeks while I get used to it again!

    800 back/free
    700 Pull, speed play by 100s, breathing every 3 or 5
    600 reverse IM, drill/swim/drill
    500 Pull, speed play by 50s

    400 reverse IM
    300 pull, speed play by 50s
    200 reverse IM
    100 choice

    100 EZ
    8 x 200 @ 3:00 & 3:10 for last 4
    10 x 100 @ 1:40 & then a warm down
    My arm is still sore from painting the porch on Saturday & I have to put the final coat of paint on today before the cold front comes in.... Joy.
  18. Christmas Eve OW mile

    I enjoyed a really lovely swim in the gulf today. Yesterday’s cold front chased away the heavy southern winds that had stirred up waves too big for ocean swimming over the last week (at least too big for someone who doesn’t enjoy getting tumbled by the surf). But last week’s relatively warm water was still out there for me to enjoy—even though the air was in the 40s at mid-morning, water temps were in the mid-60s. Getting in and out was nippy, especially since I had to wade out to waist deep water, then walk over a shallow sandbar before reaching swimmable depths--but once in things couldn’t have been better. The water was extremely clear, with light ripples on the surface. I swam out a ways, then down the beach to the first beach flag and back, about a mile altogether.

    On the way back I was startled by a fish swimming underneath me—I think it was what the shore fishermen call a whiting, which is what they’ve been catching (if anything) in the past few days. I squealed when I saw it, and it flinched at the sound and darted away. My goal for my next swim is not to frighten any fish I encounter!

    Other than the fish I saw no other creatures in the gulf while I was swimming, just lots of shrimp tunnels on the sandy bottom. I did see a bald eagle soaring overhead as I was driving today, which was pretty cool. And there were pelicans and herons that flew by us at sunset. It was such a treat to spend most of this beautiful sunny Christmas Eve outdoors enjoying the glorious day.
  19. Christmas Eve Swim

    by , December 24th, 2013 at 02:46 PM (Blog)
    500 warmup with fins

    44 x 15.5 turn drill on 0:30
    • 9's

    250 drills

    Regarding the Turn drill 44 x 15.5. It just reoccured to me this appears to be a baseline of UST for 50 pace.

    15.5M 0:09 splits are very close (just over) my 50M race pace. Hopefully the speed entering in, and fundementals of, this turn exercise translates into a race environment closely.

    By adjusting the interval down respectively while maintaining the 9 sec split and failing by the 20th one, maybe I can get UST to work in this area. My turns kill me.

    But since only 2 strokes are taken, this would only benefit my turn and DK systems and I should continue to train raw speed as usual since it seems to still work.

    There is some method to this madness and experimentation

    Updated December 24th, 2013 at 08:17 PM by __steve__

  20. Week 65 - Tuesday

    by , December 24th, 2013 at 02:04 PM (After a long rest)
    Today I swam with the senior racer group and they did there 12 days of Christmas set, which took about 3hrs to complete. At the end we did a team slip and slide across the deck with mats laid out for the slide. It was great fun and a great end to a great workout.

    600 free
    6x50 build

    The 12 day of christmas format was
    1. 1min vertical kick with the coach telling us hand position and kick type
    2. 50 back spin drill
    3. 3mins of sit ups, coach supplied type and pain level by making us hold certain positions
    4. 100 breast 3,2,1 second glide fast
    5. 5 bottom of the pool ring bubbles
    6. 150 fly with six kick break outs
    7. 7 rounds of alternating pull ups and 7 pulse squats with medicine ball
    8. 200 free, fast, smooth, fast, smooth
    9. 9 pushups
    10. 250 back, fast, smooth, fast, smooth, fast
    11. 11 rounds of 3 person relays out to 12.5 and back
    12. 300 IM fast

    I suspect these are always swum the same way but regardless the format was:

    Total swimming yardage 6000scy plus at least another hour of dry lands built in.

    Despite there being a lot of fast swimming for me by a long way the dry land portion was tough especially the sit ups and pull ups. Within the round it was just get it done but at the end of each round coach Walker waited for every lane to finish before allowing anyone to start again, so there was an incentive to finish pretty quickly and get some rest between sets. I dread to think how many calories I burned during this set but it was great fun.

    I am training with the junior racers on Thursday as I officially start my taper.
    Swim Workouts