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  1. Sprint day for a change

    by , November 25th, 2013 at 07:28 AM (Mixing it up this year)
    Since I need to loose weight I also know I need to add some intensity to my workouts so at least 2 days per week will be sprint days, 2 days of distance and 2 days of stroke work.

    I also added weightlifting back to my program 3 days a week and have been walking 30 minutes 4 days a week. If that doesn't work I don't know what will.

    My 1000 Free went well this weekend with a 13:36, it felt comfortable and was about what I guessed I would do.

    Today's workout was from Leslie Livingston

    500 free
    500 free kick w/zoomers

    4x25@:40 odds free build to fast, evens EZ
    4x25@:45 kick odds build to fast, evens EZ
    4x25@1:00 drag race from midpool AFAP to the wall then EZ to midpool
    1x50 EZ
    8x25@1:00 free burst & cruise
    2x50@1:00 EZ
    4x(25 AFAP+50 EZ)@2:00 1 each stroke w/zoomers, pulled the breast
    3x50@1:00 EZ
    3x(37.5 AFAP+112.5 EZ)@3:30 free w/zoomers did not feel I was recovering on the EZ part was hard to catch my breath but then again it has been a long time since I have trained sprints
    200 EZ

    Total 2750 yards
    Swim Workouts
  2. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
    Swim Workouts
  3. Sunday 11/24/13

    Sunday 11/24

    "Paul Blair Memorial Invitational Day #3"
    (or in my case, "Day #1")

    AM only SCY

    500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    300 AE
    5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
    100 EZ
    8x25 @ :40 V.S.
    100 EZ

    25 FAST from dive
    25 EZ

    100 EZ

    100 FR - 50.82 (24.28/26.54)

    This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!

    200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)

    I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.

    200 BR - 2:17.08 (31.13/34.57/35.20/36.18)

    I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!

    3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.

    Total: 6000
    Swim Workouts
  4. Workout 11/24/13: noon

    by , November 24th, 2013 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:

    -200 Fr/200 Bk/200 IM drill
    - 3 x (100 kick into 100 swim with AP)
    - 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
    --- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
    - Noah's Ark pull (to the 300), then 100 loosen and out
    (Solo/Rec/2850 yds/60 min)

    Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
    Swim Workouts
  5. 11|23|13 SCM

    by , November 23rd, 2013 at 06:26 PM (Blog)
    1000 free/drill warmup WFSP

    100 drill

    26 x 15.5m TD on 0:30
  6. Saturday, November 23, 2013 12:05-12:40pm

    by , November 23rd, 2013 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Woke up about 11:00am, after a 12 hour night, looking forward to another 12 hour shift again tonight. Fun Fun...

    Just went in for a quickie swim today.

    8 Rounds of:
    100 Free
    50 Flutter Kick w/ board

    4 x 150 Free Pull @ 2:00 (1:42, 1:41, 1:40, 1:40)

    200 Kick w/ board EZ

    4 x 25 Fly @ :30 and gone!!

    2100 Yards in 35 minutes
  7. Workout 11/23/13: morning

    by , November 23rd, 2013 at 12:46 PM (Maple Syrup with a Side of Chlorine)
    Joined the supper last night at youth group after helping my wife do some painting (of walls) for a friend in Hoosick Falls. The meal was delayed a little as some of the food needed to be warmed, but then the 30 kids and 15 adults chowed down. I helped to serve, then enjoyed some myself - lot of leftovers for the kids to bring home and share with their family.

    Slept in today and joined the folks at Masters:
    200 Fr/200 Bk/200 Kick/200 Pull/4x50 Quarter's Strong on 1:00/100 IM/100 shark swim

    Main set (inspired by Fort's HIT thread this week):
    2 x
    - 4 x 25 on :40 (o= build Fr, e = ez)
    - 4 x 25 on :60 Drag Race
    - 1 x 50 ez
    ~ Masters Minute
    1 x 50 on :60 @85%
    1 x 100 EZ
    1 x 50 on :60 @90%
    1 x 100 EZ (did 150)
    1 x 50 on :60 AFAP
    1 x 200 EZ (did 250)

    4 x 75 on 1:15 (snorkel: kick/swim/pull)
    200 loosen and out
    (Masters/Rec/3500 yds/85 min)

    Haven't done a lot of high intensity stuff in a while, and I'm looking to transition the workouts in this direction for the rest of the year. Leslie always has neat ideas that can be adapted to what our team can do. Just Kevin did the workout with me, as Meg and Tom did their own thing.

    Off to see what other adventures await for the weekend. We are going to the craft fair at my son's school in a bit, then we'll see what else. I might try to swim again this evening, but then again I might not.
    Swim Workouts
  8. Week 60 - Saturday

    by , November 23rd, 2013 at 10:41 AM (After a long rest)
    I woke early this morning but despite this felt like I had a great nights sleep and other than the linger stiffness from weights on Thursday in my legs I felt really good. We had a cold front come through Thursday night/Friday morning and after weights on Thursday it was 71F and yesterday morning it was 34F. This morning was chilly and the heat from the pool side when I entered the building felt great.

    We did a shorter workout today with some fast sprinty stuff at the end. It was fun to do some shorter stuff but everything feels like hard work, no effortless spinning feeling. I guess I can't expect anything other than this right now since we are only now starting to put more quality into the workouts. I have about 5 more weeks until my taper starts and I can't wait. The week after thanksgiving I do my crazy swim camp and this will be tough but fun(in a sick way).

    Today's workout

    Warm up
    8x100 free on 1.20

    Main set
    4x400 on 5mins holding 1.10 pace
    2x(100 AFAP on 2mins, 200 easy, 50 AFAP on 1min, 100 easy, 4x25 AFAP on 40)
    200 easy
    100 with fins AFAP

    Warm down
    200 easy

    Total 4000scy

    Followed by weights. I focused on my upper body today and did my usual 3 rounds going 10,8,6 reps per machine at 80%, Max,Fail.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside)

    My coach told me wanted me to use the 400s as an extended warmup and then we would do some quick stuff. I held 1.07 pace and felt comfortable on the 400s. The two rounds of fast stuff I went 53,24,11,11,11,11,52,24,11,11,11,11. My coach told me he wanted me going under 50 on the 100 with fins and I went 45(I think my coach was shocked how quick I went on this). I felt great on this 100 and actually got on top of the water, unlike the prior set where despite my times being ok, I felt awful and everything felt like I was having to force to go fast. It's amazing how feel plays such an important part in swimming fast and I suspect a lot of this is mental. Despite not feeling like I have easy speed at the moment my endurance feels good, and even on these quick swims I was recovering really quickly. Overall a good workout and a nice change from the long sets I have been doing this week.
    Swim Workouts
  9. The joy of 10 seconds

    Last night I swam the evening TNYA workout at Hostos Community College in the South Bronx. This pool was added to our teamís rotation a few weeks ago after the closure of the City College pool cancelled our workouts there. Itís a nice 6-lane 25yd facility, a little on the warm side last night. The best thing about it is that since itís new and a bit out of the way, practices are uncrowded. Last night I enjoyed swimming with just two lanemates, and we got to go 10 seconds apart! I canít remember the last time Iíve done that in a NYC masters workout. For someone who likes space around them when they swim, it was heaven. Scott was on deck, and hereís what I did:

    750 scy warmup (various)

    8 x 50 @ :55, odds d/s IM order, evens FR shoulder touch drill

    300 pull @ some rest-allowing interval
    3 x 150 desc. @ 2:35 [I did FR/BK/FR]
    100 easy
    2 x 100 IM fast @ 3:00 [1:20s]
    100 easy

    4 x 100 FR @ 1:35
    4 x 50 @ 1:25: 25ez/25 fast BK, 25 fast BK/25 ez, 50 fast BK, 50 easy
    3 x 100 FR @ 1:30
    4 x 50 @ 1:25 as above
    2 x 100 FR @ 1:20
    4 x 50 @ 1:25 as above
    [went :34, :34, :35 on the fast 50s BK]

    100 synchro swim with Hannah

    That was it!

    This morning I swam at Riverbank, sharing a lane with Rondi and John but doing my own thing. I started out pretty tired but perked up during the 200s. Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, long stretching interlude, 200 IM d/s by 25)

    10 x 200 @ :20-:30 rest: 2 pull with paddles, 1 FR/BK halfsie, 1 pwp, 1 FR/BK halsie, 1 IM kick, 1 pwp, 1 FR/BK halfsie, 1 IM kick, 1 IM swim

    300 warmdown + play

    That was it. I reached my GTD goal of 365 miles today. Looking forward to a beach + massage day tomorrow!
  10. Friday, Nov. 22

    by , November 22nd, 2013 at 04:00 PM (The FAF AFAP Digest)
    Spent about 90 minutes in the exercise room doing the following:

    single leg deadlift w/10 lb DBs, 15
    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    kettleball swings, 3 x 10
    hammers w/10 Lb DBs, 3 x 20
    long arm crunches, 3 x 50
    overhead lunges w/ 10 lb DBs, 3 x 15
    hip lifts, 3 x 25
    Rc ex
    scap ex
    stretching & foam rolling, trying to hammer the piriforumis muscles

    Off to coach and to enjoy a social with my team!
  11. Friday, November 22, 2013 9:40-10:40am

    by , November 22nd, 2013 at 03:24 PM (Fast Food Makes for Fast Swimming!)
    19.54 miles (= 34,383 yards, = 31,440 meters) to next milestone (500 miles milestone).

    I'm getting really darn close to the 500 Miles for GTD, but it's going to come down to the end as to whether or not I make it. Reasonably, I should be able to, but in real life it may not. My mother in law is headed back to El Salvador tomorrow evening, and not returning till after the new year (Isn't this everyone's dream...that their MIL is going away for a while???) Since she lives at home with us, she is able to watch my 4 year old while I am out an about being a swimmer (and other errands) in the mornings. Now I won't have that luxary, so I'll only be able to swim a few days a week if I'm lucky. That makes the next 20 miles of the journey a little interesting. I could always cheat on GTD (everyone knows that no one does that, right?)

    I did a little extra today, kind of motivated by an elderly lady who joined my lane at the 2000 yard point of my workout. By looking at how she was going down the pool, I figured flutter kick w/ a board was about all the waves from me she was going to be able to handle...and there wasn't another "open" lane without forcing others into circle swimming...and while that was an option, there wasn't two other people who would be good candidates for circling with me...even at a slow pace.


    200 Free
    100 Flutter Kick w/ board
    150 Free
    100 Flutter Kick w/ board
    100 Free
    100 Flutter Kick w/ board
    50 Free
    100 Flutter Kick w/ board

    "Main" set:

    100 Free Pull @ 1:20
    75 Free Pull @ 1:00
    50 Free Pull @ :40
    25 Free Pull @ :20
    25, 50, 75, 100, 100, 75, 50, 25, 25, 50, 75, 100
    On the 100s I was 1:05s, 75s was :48s, 50s, was :32s, 25s - whatever
    basically a downhill, uphill, downhill, uphill

    100 EZ - it was during this that the elderly lady came to my lane and asked to swim. What do I do? tell her "NO, go away!" Of course not. I let her start swimming to assess her swimming ability, and decided at that point that I was going to be kicking with a board. During the kick set she was doing sidestroke which took 1:45 to cover 25 yards of the pool. When she did crawlstroke, it was more like 1:00 per 25.

    2nd Main Set: Kicking Fun!

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50
    2 x 50 Flutter Kick w/ board @ :45 (:43/:48) - still that's a 1:31 100 Kick at the end of a 1000!
    made them all except the 20th one at the end. I pretty much held them around :46/:47 throughout the first 18, then went for it to see if I could make it.

    100 EZ and out

    3100 Yards
  12. Week 60 - Friday

    by , November 22nd, 2013 at 02:11 PM (After a long rest)
    I lifted last night and focused on my legs. This morning my legs felt horrible! Last night I did my normal 3 circuits increasing weight per circuit and decreasing reps per exercise from 10,8,6.

    3x(leg press, free weight squats, lunges, leg extension, reverse leg lift)

    Todays workout was brutal but in a sick way fun!!!

    400 free with snorkel
    6x50 catchup 45

    Main sets
    5x(3x100 on 1.05, 300 on 3.20 pull with paddles)
    300 easy
    2x(3x100 with fins on 1.15, 200 fins easy no time)
    2x50 fly AFAP from a push on 2mins(yes I did fly)

    Warm down
    200 easy

    Total 5300scy

    I held 58s on the 100's and 3.10's on the 300s pull. The 3x100's with fins I went 50,52,52 on round1 and 51,52,52 on round2. The 50s fly I went 28 and 27. Overall this was really tough and I was really pleased I was able to put forth this level of effort.
    Swim Workouts
  13. Friday 11/22/13

    Friday 11/22

    AM only SCY

    400 swim
    300 pull w/ buoy only 75 FR/25 scull, breathing 2-4-6 by 75
    200 FR kick w/ board

    6x75 @ 1:15 kick w/ board + fins FL/FR/FL by 25

    150 @ 2:15 Desc. by 50
    125 @ 1:50 75 build/50 FAST
    100 @ 1:25 AE BK
    75 @ 1:00 50 FAST/25 EZ
    50 @ :50 DPS
    4x25 @ :40 FAST
    50 EZ

    4x100 @ 2:00 swim w/ fins
    odd: FAST
    even: EZ

    150 EZ

    Total: 3300
    Swim Workouts
  14. Feelin hot, Hot, HOT!

    by , November 22nd, 2013 at 01:59 PM (Mixing it up this year)
    Today they closed the lap pool due to clorine levels being too high. Hopefully they will have it fixed for tomorrows meet. I will be swimming the 1000 Free with the kids.

    So today I and the Masters Team moved over to the Rec Pool which was 86-87 degrees! We floated for an hour in crowded lanes with no lane lines.

    500 Free

    2 times thru
    4x25@:30 free
    4x50@1:00 IM order
    100 free EZ

    500 free kick w/zoomers
    200 1 arm fly alternate by 50
    200 fly scull drill w/snorkle
    5x100 free w/snorkle EZ

    Total 2500 yards of floating
    Swim Workouts
  15. Workout 11/22/13: morning

    by , November 22nd, 2013 at 10:13 AM (Maple Syrup with a Side of Chlorine)
    I've had some late nights as of late, but good times with the family as the reason. Our girl from Germany treated us to many kinds of gingerbread-based desserts that her folks sent for us to sample, and we all stayed up late with tea and conversation. A really great time.

    Hopped in for a swim this morning:

    200 Fr/200 IM drill/200 Bk/4x50 b/c

    800 Shark Swim

    400 and out
    (Solo/Rec/2000 yds/45 min)

    The lane was clear during warmups, then started to get invaded by the regular morning folks who all decided today would be a great day to come at the same time. I set my eyes on 400 of shark swim with the idea that some would get out, but they kept going (at their various speeds) so I did another 400. At this point in the day, two more people came in and I tried to do some 50's in between traffic, but could never get a clear half-pool to go. So I just took a deep breath and filled in with IG and got out.

    Busy weekend planned, starting now. Looking forward to the HOPE Harvest Dinner tonight, where the church plant is teaming up with the kids group that Pastor has been running for a few years, to share a meal with their families. Most likely either mom or dad might come, but not both, but it will give the kdis the chance to serve their parents and take on the responsibilities of planning the aspects of the meal. I'm really looking forward to it.
    Swim Workouts
  16. 11|21|13 LCM

    by , November 21st, 2013 at 11:20 PM (Blog)
    Water was hot making the dinner I consumed just prior unsettling at certain points

    400 WFP various

    50 FK WB fast 0:49

    50 Br kick WB 1:10

    300 drill with and without the fins

    LCM version of turn drill as 26M hypoxic free-turn-free on 1:00
    • 18-21's

    I believe the width of the turn drill section is about 13M. Very slow turns compared to the routine 8-9s 15.5m (confirmed with tape) turn splits in the SCM pool, and that's on 0:30, so something aint adding up right. One possibility is hesitation from the odd angled, and lack there-of markings, with fear of head injury. But that still doesn't account for 4 seconds of precision accurately lost in that set. Those should have been easy 15's for that length. I'll get to the bottom of it.

    My new suit arrived today! This one is the high waist TYR AP12 compared to the last year's low waist (buttcrack) cut. With that also arrived blue tracer goggles, two sport-i nose clamps, and Dolphin training jammers. The tracer goggles are my all-time favorite, but unfortunately they don't last. I inspected the AP12 for signs of prior fitting use. I believe my last pair was squeezed on by someone requiring a larger size and then returned it due to fitting, as it had those distinct wrinkle/finger scuff marks. I would have declined it but I didn't have the time with an approaching meet. Well that same meet is coming up and my schedule is as such:

    #2 100 IM
    #9 200 Free (SR)
    #14 50 Free
    #18 100 Free (SR if I can)

    Just realized I totally forgot to sign up for the relays. I wonder if I can go back and adjust the registration
  17. Thursday 11/21/13

    Thursday 11/21

    PM only SCY

    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick w/ board (odd: FR, even: BR)

    8x25 @ :40 V.S.
    100 EZ

    15 YD burst sprint from blocks
    85 YD EZ swim

    100 EZ

    6x50 @ :45 swim w/ grab paddles
    3x100 @ 1:40 kick, last 25 under H2O w/ fins
    400 @ 5:00 smooth descend by 100

    300 EZ

    Total: 6000

    Today was a long aerobic day with little fast swimming. I am now training exclusively with the Junior National swimmers (the guys I am normally sharing a lane with anyways) because they are not tapering yet, while a majority of the club team is resting for a meet this weekend. I felt like crap the whole practice (speed wise). Every stroke felt labored and lethargic.
    Swim Workouts
  18. Thursday, November 21, 2013

    by , November 21st, 2013 at 09:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 77 Water temp 82
    Sunny & partly cloudy, humidity at 74%

    Warm Up
    300 EZ RIM
    8x25 on :40, 2x IMO, build strong to fast

    *Set 1*
    2000 LSD Swim as 5x400 IM
    ---100 BK
    8x25 on :40, 2x IMO, build strong to fast

    *Set 2*
    2000 LSD FR Swim as 200DR/200S w/snorkel-ap-fins
    ---100 BR kick/bk
    8x25 on 1:00,
    1-3-5-7 SDK UW, *15s/14s
    2-4-6-8 FR Fast Hyp-0, *12s/11

    Warm Down
    200 DPS FR
    4x25 DPS IMO

    I enjoyed swimming this low key LSD workout. After many years of lap swimming I am quite good at it. With only a slight stiffness in my shoulders now, I feel ready for a good effort quality session tomorrow. Planning to enter the Florida State Senior Games Champs (SCY-in Fort Myers) on Saturday December 15, and then the Coral Springs Holiday Classic (SCM) on December 16th.

    Today after returning this week to daily 15-20 minutes of evening light weights, moderate bands, and basic body weight activities, I am beginning to feel less rusty and achy. During the last 4-5 weeks more than usual, I have been sore, achy in my lower back and upper body to the point where I was not motivated to do anything else other than swimming. Previously I only have had two or three days to a week of these achy sessions a few times each year over the last four years, and often could not discern between soreness from training and just general achiness. But starting last April several weeks before the National 5K OW swim, I have had it more frequently and sometimes with more intensity to the point of using OTCs such as Naproxen Sodium, Turmeric, etc. I suspect I will need to see my doctor regarding if there are osteoarthritis issues evolving.

    The FGCU Aquatic Center LCM liner repair and renovation is ahead of schedule, but today I noticed that there were a number of leak detection personnel very actively performing various test in the LCM pool, specifically targeting underground pipes below the pool. I hope it does not foreshadow a serious problem.

    Updated November 21st, 2013 at 09:48 PM by fdtotten

    Swim Workouts
  19. Short 4IM workout

    by , November 21st, 2013 at 05:40 PM (Alex's swim journal)
    Last night I went to the master's workout at Carthage college and did 3200, mostly freestyle. It felt so much harder and my times were slow... mostly because I was still recovering from the 4000-yard, heavy backstroke, workout from Tuesday.

    Today I felt a little better on freestyle during a short (2550 SCY) workout focusing on pace for 4IM. Scotty and I got together at the YMCA for a quick luncth-time workout and here's what we did (my times in parenthesis):

    WU (500):
    200 fr/pull
    200 pull/bk
    100 br

    MS (2000):
    8 x 50 in 4IMO on 1:00 (:44, :48, :43, :43, :57, :58, :43, :40+ = 6:16?!)
    100 recovery
    4 x 100 in 4IMO on 2:00 (1:35, 1:31, 1:55, 1:28 = 6:29)
    100 recovery
    4 x 100 in 4IMO on 2:00 (1:37, 1:29, 1:58, 1:29 = 6:33)
    100 recovery
    8 x 50 in 4IMO on 1:00 (:45, :47, :45, :45, :58, 1:00, :45, :43 = 6:28)
    100 recovery

    CD: 50 and shower

    Recoveries were swam as freestyle with pull buoy. Obviously everything has gotten a little better, more consistent, with the exception of breast... argh! Curse you evilstroke!
  20. Thursday, Nov. 21

    by , November 21st, 2013 at 05:28 PM (The FAF AFAP Digest)

    Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 DPS free @ :50
    3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
    75 EZ

    Main sets:

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

    2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
    -- 20s, say a glimpse of a 9 on one 25

    5 x through:
    3 x 25 AFAP @ :30 + 75 EZ
    -- did 3 IM and 2 kick
    100 EZ

    6 x 25 w/chute & paddles @ 1:00
    100 EZ

    2 x (25 AFAP + 25 EZ @ 1:30)
    -- started getting calf cramps, so desisted
    100 EZ

    Total: 3450


    The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!
    Swim Workouts