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  1. 3|7|13

    SCM

    2250 M

    WARMUP
    500 WFS

    DRILL I
    550 HPD WFS

    DRILL II
    500 flutter kick WFS
    • hands locked behind
    • rotate to a 6 - beat kick (just w/o arms)


    SET I
    2 x 50 @ 2:00
    • no breathing out, 1 and 2 (resp.) back


    SET II
    10 x 50 @ 1:00 WF
    • 1 and 2, 2 breaths out, 2 back
    • 3 thru 10, 3 breaths out, 3 back
    • 37 - 42


    WARMDOWN
    100 easy WF


    Need to keep my head in streamline more while breathing.

    Still need to do a hypoxic test set, rested, to see if any improvement has occurred. Sore from yesterdays weights. Better take tomorrow off from everything and do a test on Saturday, then follow up with an intense dryland episode.

    Fridays rest will be a good time to focus on ankel bending stretches

    My neck is stiff on right side
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  2. Sarasota Y Sharks Masters 5:30 AM Workout -03/11/2013

    by , March 7th, 2013 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    A guest is writing our Friday workout so I will not post. Here is the workout for Monda March 11.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim

    4 X 200 IM 3:30
    4 x 100-1 of each stroke- 2:00

    16 X 50 free
    4 on :45
    4 on :40
    4 on :35
    4 on 1:00 swim down

    4100Y
    Categories
    Swim Workouts
  3. 03.07.13 - Thursday workout - IM

    by , March 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Keith. We did Ray's workout but he usually sticks w/ free and likes long rests in between intervals. So, I went all IM today with a couple exceptions. The timed 400 IM went fairly well considering how tired I was.

    SCY

    600 Warm up

    4 x 125 - 2:00 (100 IM + 25 stroke, IM Order)
    4 x 125 Stroke, IM order - 2:00
    100 Easy

    4 rounds of:
    * 100 IM Kick - 1:45
    * 100 IM - 1:45
    100 Easy

    4 x 75 Stroke, IM order - 1:15
    4 x 75 Kick - 1:15, convert Flutter -> Br
    100 Easy

    8 x 50 - 1:00 Easy/Hard IM Order
    100 Easy

    8 x 25 - :30 Easy/Hard, no breath IM Order
    150 Easy

    400 IM Timed (5:33)
    100 Easy
    400 IM Kick Timed (6:55)

    5 x 100 - 1:20 1st 25 stroke, IM Order; 25 kick on last 100

    200 Cool down

    (5750 Total)
    Categories
    Swim Workouts
  4. Recovery day, not! That evil stroke showed up

    by , March 7th, 2013 at 08:30 AM (Mixing it up this year)
    Yes I did breaststroke today to really work my legs. Just needed a change of pace today. I was running late, had to get gas and just moving slow.

    Only my 3rd day under 190 pounds at 188.8, 10 pounds gone 20ish to go.

    500 free
    500 free kick w/zoomers
    12x50@:55 free w/snorkle held 6 beat kick on all but the last 2 where I used my 2 beat kick. End result held the same times. My kick still stinks but I need to do it to loose the weight on my thighs! held 46's
    300 breast kick
    200 breast pull w/zoomers
    4x50@1:15 breast went 54,53,53,51
    500 free w/snorkle and strapless paddles using a 4 beat kick
    200 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Wed, Mar 6, 2013 7:00-8:01pm :)

    by , March 7th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Best thing about Wednesdays is PAYDAY!! At least I got a decent check for the hours I'm putting in, and they will only get bigger as the weeks go on too! Yup, I got word today that the 10+ hour days will be continuing for a while now...not sure why, but we're doing it, so I'll be going from 4:00am - 2:30(or later)pm, plus doing some Saturday maintinence projects as well I assume. Paycheck good, rest and life bad. Swimming - make it happen.

    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull
    (900/900)

    10 x 100 SDK w/ short fins @ 1:25 Max Rest
    I did Odds 100s, Evens 50s. Made the intervals on the odds, and just relaxed on the evens. My legs are just beat from all the work...standing, climbing, moving, lifting, kneeling, crawling, etc.
    (750/1650)

    5 x 200 Free Pull @ 3:30
    Odds FAST - went 2:08/2:06/2:03
    Evens EZ - went 2:15/2:15 - not exactly EZ, but controlled
    (1000/2650)

    6 x Broken 100s Choice @ 3:00, w/ :10 rest @ 25s
    I did 3 of these, Freestyle, went :54/:54/:55
    (300/2950)

    --------------------------------

    2950 Yards

    I got out at this point so I can relax a bit and try to get to bed for the early morning that is coming soon.
  6. Reverse taper, Wisconsin-style: pain and snow-blowing

    by , March 7th, 2013 at 12:12 AM (Alex's swim journal)
    After tenderizing myself in the lactic acid marinade on Sunday I woke up with a lot of soreness behind my left shoulder and in my lats on that side... I was guessing DOMS b/c I hadn't felt that much soreness on Sunday night, but then again I really only had the pain there on my left side. Why wouldn't I be sore on the other side? Maybe this is a little tendinitis from all the backstroke flaring up after the 200 Back and IM PRs.

    I'm thinking this might also be some strength imbalances that are working themselves out. Anyway, Monday I got in despite feeling very tight, even uncomfortable, on the left side. I thought a little EZ swimming might help loosen things up. Thinking I might do 1500-2000, I only did 1100. I only did 50 back and it hurt. Continue Advil, Ice and compression routine.

    Yesterday we had another snow day. Winter storm Saturn. Saturn: the Roman version of the Greek god Kronos, who according to Hesiod--our earliest source, c. 700 BC--was born of Sky and Earth (Ouranos and Gaia). Kronos is perhaps an allegory for the passage of time (we take the English words chronicle, chronology, etc. from the Greek Kronos). He eventually supplants his father (chopping off his manly member with a jagged, flint sickle... where's the smilie for that?), as every son becomes a father and then a grandfather, obeying the inexorable march of generations.

    Time. Turns out that's probably what I needed anyway for the shoulder. Bring on the snow, Saturn/Kronos, I'm cranking' up the snowblower and will let Mother Nature take care of the rest. I cleared about 5" off the driveway last night with the blower (nursing the shoulder like a baby the whole time), warmer temps and a little rain should take care of the rest of it later this week. And I skipped my swim yesterday, hanging out with my wife and kids at the house. More ice, more compression, more Advil.

    Today, I did 3000 SCY/55 minutes; all freestyle. Felt a lot better, almost normal... tomorrow I'll re-introduce the strokes with kick sets, maybe some full-stroke breast and fly on Friday and then bring back the backstroke EZ this weekend. Today the focus was on threshold, since my focus for state meet is going to be 1650 (maybe the 400 IM... since that is still long enough to be primarily aerobic for me!). Here's what I did:

    Warm-Up:
    400 EZ on 7:30 (6:50)
    4 x 100 free on 1:50 (1:26-1:27)
    4 x 50 on 1:00 (:40-:42)

    Main set:
    3 x thru
    500 at LT pace (1:35-1:39/100)*
    100 (these were 1:55 recovery swims after ea 500)

    Cool-down:
    200 EZ free

    *These 500s were 8:04, 8:03, 8:13 and felt pretty good, comfortable. I hope this means that my LT pace is actually getting faster, we'll see how I feel tomorrow. I'm switching over to active recovery too, which I like better... I like to keep it moving. I figure this will help with a long continuous swim like the 1650 and with OW, which I have to start thinking about now. So if my LT pace is still 1:35-1:40/100 then I spent a little more than 24 minutes at that pace today. We'll see how I feel tomorrow. Sometime next week I probably need to do a test set to figure it out, but my SCM 1500 time from three months ago converts to about a 1:38/100 pace. I feel like I'm in a lot better shape than that now thanks to all the anaerobic work and cross-training with the other strokes. I might try a VO2max workout tomorrow with 1:30/100 as my VO2max pace (a 1:31/100 brings me in for a 25-minute 1650; that would be a substantial improvement, but I don't feel like it's out of reach).
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  7. Wed, March 6, 2013

    by , March 6th, 2013 at 10:28 PM (Trying to Train Smarter, Not Just Harder)
    Cold wet wind in a wet Speedo can be brutal. If I lived in Chicago, don't think I'd be complaining, but I live in Florida, so. . . .

    500 back/free
    500 P
    300 K
    100 over/under
    4 x 200 @ 3:30 (nice interval, made for good quality repeats) descend
    4 x 100 @ 1:45, descend
    4 x 50 @ 1:00, descend
    200 easy
    4 x 150 swim/kick/swim @ 2:30
    2 x 150 IM no fly
    100 easy

    Happily the pool was LCM this morning. So I get to swim LC from here until August, yea! Jenna wasn't there this morning, just me & Sela & "the kids" - they are sorta resting - the youngest ones have JO's this weekend, the older ones Sectionals next weekend. I'm still battling that stupid crick in my neck, but after I get warmed up I'm able to alternate breathe, so I guess I'm ok.

    Felt good about the quality of my main set today - just kinda wish we had another set afterwards - the rest I had to do on my own with only the pace clock for company. Not my favorite. Hoping to see some improvement in my strength from weights soon. Was advised this AM that it's time to add some weight to my weights & to do fewer reps. Somehow I thought we were supposed to do moderate weights but lots of reps, and now I find out the opposite is true. I think I'm going to continue at my current weight(s) and just increase the reps until after the St.Pete meet. THEN I'll start bumping it up. Trying to make sure I don't get injured - I might not be doing it right, but lifting some weights is better than the NO weights I was lifting in January.
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  8. Week 22 - Wednesday PM

    by , March 6th, 2013 at 10:23 PM (After a long rest)
    I still felt sluggish at the beginning of the workout but like this morning got going and felt ok by the end of workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x500 on 6min swum as 2 x (DPS, fins, pull with paddles) descend 1-3
    100 easy
    10x50 on 50 holding 28 with pace clip
    4x(50 kick on 40, 50 swim on 30) with fins

    Warm down
    200 free/back by 25

    Total 4900

    I went 5.50,5.30,5.20,5.45,5.25,5.20 on the 500s. The 50s I held 28s and then went 30-31 on the 50 kicks and 27s on the 50 swim with fins.
    Categories
    Swim Workouts
  9. Pace night 3/6/13

    500 mix up

    My goal was to hold 1:14 pace through this set
    8 x 50 @ 50
    400 @ 6:20
    4 x 100 @ 1:35
    400 @ 6:20
    2 x 200 @ 3:00
    400 @ 6:20
    400 faster than pace

    100 cruise

    pull 2 x through
    200 @ 2:40 neg split
    2 x 100 @ 1:35 neg split
    4 x 50 @ 50 des
    2 x 25 ez kick r/15
    rest 60 between sets

    100 w/d

    4800

    I woke up in the middle of the night with a sore throat and a head full of nasty stuff. I don't feel too bad, just not 100%. Is it bad when your coach texts you in the middle of the day "I hope you aren't tired when you come to swim tonight." The intervals weren't hard but holding my 1:14 pace got tough for me. That number is where I end up on the last 300 of my 500. Pacing is something that I have been working hard at for a long time now. I have to say that I am moving in the right direction but have a lot of work to do. The back half of every race at my last meet has improved dramatically.
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  10. Wednesday, March 6, 2013

    by , March 6th, 2013 at 05:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 67, Water temp 79
    Dark clouds, windy with intermittent rain, turning to...
    Blue skies, sunny and calm

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    4x50 on :45 desc 1-4 *32-31-30-29

    *Set 1*
    5x200 on 3:00, desc 1-5
    *2:14, 2:12, 2:10, 2:09, 2:08
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    4x200 on 3:00, desc 1-4
    *2:13, 2:11, 2:09, 2:07
    ---300 as 50 BK kick, 50 FR Swim

    *Set 3*
    3x200 on 3:00, desc 1-3
    2:11, 2:09, 2:07
    ---300 FR w/snorkel-agility paddles

    *Set 4*
    2x200 on 3:00
    *2:06, 2:05
    ---200 as 50BK-DA, 50BK DPS-6
    ---Dryland band stretches 5 min

    *Set 5*
    T60 FR Swim, simulate OW start and finish
    Time starting 500, strong steady state swimming (no lap count), time 500 finish.
    *5:50, 5:48

    Warm Down
    200 FR DPS-6

    Comments:
    I had a choice to do Sets 1-4 twice (second round w/toys) or either a T90/T120. None of the options were a compelling choice and heavy rain appeared to be imminent.

    FCGU Coach Neil had a group of swimmers doing a workout but lanes were available, he looked at my workout and then put me in a lane next to a lane with a freshman walk-on distance swimmer who did sets 1-4 with me. I had to work so hard all the way to try to stay close to her as she was finishing about 2-3 seconds ahead of me.

    After Set 4, I did not think I could manage another round, and since the college swimmers were leaving, I chose to do a T60, timing the first 500 and the finishing 500. I am glad I did it, because I had not done an hour straight swim since early January. I feel stronger in the water from doing quality swimming sets, but I still need to get in some longer straight swims more often in preparation for the USMS National 5K in Lake Miramar April 27.

    My arms ached so much for about two hours afterwards, then calmed to nearly normal with an assortment of recovery activities, food and liquids. The dark clouds that seemed about to unleash the next 40 days of rain simply went away and the sun was shining with blue skies, birds singing, etc., when I started the T60.
    Categories
    Swim Workouts
  11. Workout 03/06/13: noon

    by , March 6th, 2013 at 05:19 PM (Maple Syrup with a Side of Chlorine)
    150 FR/150 BK/200 IM drill w/u

    10 x 100
    - odds = kick on 1:45 (pushed these a bit)
    - evens = FR on 1:30

    4 x 150 on 2:00
    - 50 FR/50 Stoke IMO/50 FR
    - went on 2:10 for the third one

    1 x 50 EZ
    10 x 100 on 1:30
    - 1,4,7 = BK
    - 2,5,8 = IM
    - 3,6,9 = FR
    - 10 = Fast FR (went 1:04)
    1 x 50 EZ

    Two times through:
    5 x 50 on :50, followed by 50 EZ
    - 1-4 = Quarter's Strong
    - 5 = FAST
    (Did FR first round, BK on second)

    200 loosen and out
    (Solo/Rec/4000 yds/75 min)
    --------------------------------

    Had the lane to myself until the second set of 10 x 100, which was nice. The water was a bit hot, so I opted not to do the Thorpe set, although thinking back now I should have given the Sweedish 2:01 set a try that JBS likes to do. Felt good in the water, although I didn't have a lot of speed. Came home and took a nap! That put me over 6000yds for the day, and 50 miles for the year.

    Tonight I am meeting my brother and niece for dinner with Lena and Preston, then I have a continuing education webinar at 9. I picked up tomorrow at work so that I can have next Thursday off to go on college visits with my son's school in the Rochester area, so I will have to swim Friday morning since I will work through Monday.
    Categories
    Swim Workouts
  12. Crying Wolf, Wed., March 6

    by , March 6th, 2013 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCM @ Nasty Gym Pool:

    Warm up:

    600 various
    5 x 50 scull various @ :10 RI
    5 x 50 torque drill w/paddles @ :15 RI
    50 EZ

    Main Sets:

    3 x (15 x 50 w/fins) done as:
    5 x 50 burst + cruise @ 1:15
    1 x 50 EZ
    5 x 25 @ 100 pace w/agility paddles + 25 EZ @ 1:15
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ

    R1 = breast (50 = 31)
    R2 = dolphin kick and fly (50 = 25 high)
    R3 = backstroke kick and free (50 = backstroke kick on surface, 27)
    EZ = all backstroke kick on surface so my face was out of the hot water

    5 x 50 smooth DPS backstroke w/agility paddles
    50 EZ

    Total: 3600 meters


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

    Metro DC beyond is ridiculous. Once again predictions of a major winter storm (8-10 inches) and preemptive closing of schools. What we got was two inches of slushy snow, clear roads and some rain. I called the rec center in the am to make sure it was open and planned to stay open. According to the front desk, it was all systems go. I arrived at 12:30 -- closed. Having grown up in MN, I can't help but think this crying wolf and shutdowns at a mere hint of snow is absurd. I think I got maybe one snow day a year with real snow growing up. I had planned a different workout, but had to revise when my only recourse was the hot, shallow, hyper cholorinated gym pool. At least I got something worthwhile in. I'm hoping to get in a lactate tolerance set tomorrow.

    I am very much in love with my small agility paddles. I haven't detected any shoulder strain from them. I tried using them for fly for the first time and it didn't feel too weird.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/07/2013

    by , March 6th, 2013 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 25 fast :30 #4 on 1:00
    1 X 50 sprint 1:00
    1 X 100 easy 3:00
    Four rounds, choice.

    8 X 250 free-pull or swim- 3:30
    #1-2: cruise
    #3-4-5: negative split
    #6-7: 150 cruise/100 fast
    #8 swim down

    4800Y
    Categories
    Swim Workouts
  14. 3|6|13

    SCM

    750

    Air was low 60's and H2O was 81

    Warmed up

    SET I
    10 x 25 DFS free @ 0:58
    • 90% efforts
    • get out and walk back to repeat for each
    • 1 breath and 15 - 16 strokes each


    SET II
    500 WFS


    Will likely do dryland stuff later on
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  15. Workout 03/06/13: morning

    by , March 6th, 2013 at 10:47 AM (Maple Syrup with a Side of Chlorine)
    Busy few days at work. Plan to double today ...

    200 FR/200 BK/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125

    Build a 200 IM set:
    First 4 were on 2:50, took a minute and
    went 200 IM fast on 5th = 2:33 (not bad)

    100 EZ and out
    (Solo/Rec/2300 yds/45 min)
    ----------------------------

    The latest round of emails to the New England Masters left out the meet that we'll be holding at our local pool in April. The same thing happened last year, even though I was able to get all the info into the correct persons. Oh well, I'll post something to the facebook page, and hope that we get mentioned in the April email to grab some people. I've been sending some fliers with the age group coaches as they head to champs, and will be reaching out to the masters coaches in the region to drum up interest.
    Categories
    Swim Workouts
  16. 03.06.13 - Wednesday workout

    by , March 6th, 2013 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt good on the fly set today. OK everywhere else. Had some good pulls at the end.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert free -> IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 fly
    8 x 100 Up/Down Fly kick - 1:30 (:05) Start where fly left off
    50 Easy
    The fly felt good. Usually, the first 100 wipes me out and I have to go down to 0 lengths fly to recover. Once I got down to 50 fly/50 free, I was feeling good and held that pattern. On #6, I made 75 fly/25 free w/ :05 left so I did a 100 fly on #7. That kind of hurt and set me back on the kick.

    75 bk/225 free - 4:30
    50 bk/250 free - 4:15
    25 bk/275 free - 4:00
    1:15 rest
    300 free - 3:45 (made 3:37 - not great but I was pretty tired)
    50 Easy

    5 Rounds of:
    * 100 Pull - 1:20
    * 50 Easy Pull - :50
    Consistently held 1:03 on the 100 pulls

    4 x 50 Kick - 1:00
    1:00 Rest
    4 x 50 Kick w/ fins - 1:00 (down sdk, back easy)

    12 x 25 easy free/hard stroke

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  17. Week 22 - Wednesday am

    by , March 6th, 2013 at 09:42 AM (After a long rest)
    I felt really tired this morning and suspect I still have jet lag. Once I got going I felt much better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    4x200 IM on 2.50
    100 easy

    Main set
    4x300 back on 4.15
    100 easy
    3x(100 on 1.05, 200 on 2.05 with fins)
    12x50 on 40 holding 30

    Warm down
    200 free/back by 25

    Total 4600

    The 200 IMs were tough but the times were pretty easy with about 15 seconds rest. I held 1.15 pace pretty comfortably on the 300s back. The 100,200 set was brutal. For some reason I always seem to suffer with the fins. The 50s were ok and I held 30s and even managed to pick up the last two. I am not looking forward to PM practice, but I need to get back to where I was a few weeks ago.
    Categories
    Swim Workouts
  18. 3|5|13

    Disregarded my own advice and did a moderate effort swim. I woke (3|5) and felt muscle soreness on my shoulders then realized the discomfort on 3|4 was from fatigue, not trauma.

    SCM

    Warmed up then did:

    25 x 25 DFS free @ 0:59
    get out, walk back and repeat each length without rest
    • I lost about 30 seconds (from the total of each minute) so it averaged at ~0:59 interval
    • one breath and 15 - 16 strokes each


    Shoulders feel fine today so I'm ready to pick up where I left off 2 days ago.

    My back is healed up, feel about 80% better when yesterday was just 50% better after an entire week. It seems like I always injure myself at the gym or at work, but never get hurt swimming. I used to injure myself swimming when my stroke was still terrible and I did aerobic swimming, but not now as a sprinting enthusiast.

    My goal is to go 27:10 or less on August 17 in the LC 50 fr at a meet. It will have to be a perfect race. Need to figure if I need to take one breath.

    Updated March 6th, 2013 at 09:51 AM by __steve__

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  19. Distance, distance, distance and then some distance

    by , March 6th, 2013 at 08:39 AM (Mixing it up this year)
    Did run up against my racing heart twice during workout but not to worry it only got to 200ish and came back around 110 before setting off again. Was swimming next to the tri team with all their fins going so I did take in more water than air some times and that lack of oxygen causes my problems.

    500 free
    500 free kick w/zoomers moderate pace
    10x200@3:00 free w/paddles and bouy descend 1-5 and 6-10 went 2:53, 2:49. 2:47, 2:45, 2:51*backed off due to issue above took 2 minutes to get heart down and rest then started next 5 went 2:51, 2:49, 2:47, 2:52* had to break here as well, 2:45
    500 free w/snorkle holding 6 beat kick arms EASY!

    Total 3500 yards
    Categories
    Swim Workouts
  20. Tues, Mar. 5, 2013 5:30-7:30pm

    by , March 6th, 2013 at 12:19 AM (Fast Food Makes for Fast Swimming!)
    I like this new scheduling. It's kind of "random" in a way on our day to day schedule, but at least it's posted on our calendar that gets email to us, and any changes, the coach re-emails a new copy with changes. At least with the early nights, I can get to bed at a decent time, hopefully, for work in the morning.

    Still, somewhat in team taper mode for their age group sectional meet coming up in a couple weeks. More of a quick re-build, then taper again. I'm just managing what I can with my work schedule. Legs hurt the most with all my walking and standing all day long.

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK @ 1:30 (odds - make 'em, evens - MAX Rest)
    (I did 1:20-1:25 on all of them...I chose to make them all "odd"
    (1000/2000)

    20 x 50 Free @ 1:00
    Broken into 2 sets of 10 with 2 minutes rest between the sets.
    Goal was to hit your 500 pace and hold them there.
    • 1st 10 - went :31/:32s, came down to a :30 at the end...still sluggish
    • 2nd 10 - went :30/:31s for the first 6, then started hitting :29s for #7-9, :28 for the final one


    100 EZ
    (1100/3100)

    5 x Broken 200s @ 5:30 w/ :15 rest between each.
    These should be at or faster than best times
    IM or Strokes, No Free (unless doing Fly, then alt. 1 Fly/1 Free)

    • Did 4 of them IM (my recent best time - 2:11)
    • went 2:13/2:11/2:09/2:08
    • Did the final one Free - played my "masters card" and broke the rules.
    • went 1:55, which equaled my recent best time


    200 Swim EZ
    200 Kick EZ
    (1400/4500)

    16 x 25 Choice @ 1:00 (Odds EZ, Evens Sprint)
    (400/4900)

    100 EZ

    ----------------------------
    5000 Yards

    Felt good tonight...going to hit the bed now, and hopefully get some good rest for work in the morning.