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  1. Wed., Feb. 20

    by , February 20th, 2013 at 05:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 @ :15 RI
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 dolphin
    50 EZ

    4 x (25 AFAP kick w/fins & board + 75 EZ) @ 3:00
    -- 11s

    1 x 50 AFAP fly w/fins, 23 high
    150 EZ
    -- felt god awful

    4 x (50 @ 100 pace w/fins + 100 EZ) @ 4:00
    fly (26), back (25 high), breast (30), free (24)

    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ

    Total: 2850


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

    Still suffering from malaise. Not even really sure I should be swimming, but I do feel a bit better after swimming than before. I really don't have any AFAP in me right now. I fear that, like Wookiee, this will last a full two weeks. At least I got in the pool. Going to the gym seemed too hard today; hopefully, I can get there tomorrow.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/21/2013

    by , February 20th, 2013 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:50
    6 X 25 fast :40 #6 on 1:20
    Four rounds.
    25's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    10 X 100 free
    #1 on 1:30
    #2-4 on 1:25
    #5-7 on 1:20
    #8-10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  3. 02.20.13 - Wednesday workout

    by , February 20th, 2013 at 11:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. I'm riding this taper to it's bitter end. Another good day despite wearing a drag suit. Hope it doesn't go away.

    SCY

    600 Warm up

    200 Free - 3:00
    4 x 100 - 1:30 Convert free to IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:10) Base stroke free, start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Base stroke free
    50 Easy
    Did this a couple weeks ago. Back then, I was happy to recover enough to make it back to 100 fly on #11. Problem was that I missed the interval and barely recovered at by #16. Today, I made 100 fly on #11 with a couple seconds to spare. I held the pace on #12 (75 fly/25 free) and then recovered on #13 (50 fly/50 free). By #15, I was ready to go 100 fly again... and made the interval. And I'm wearing a drag suit now. Starting to wonder if I slightly missed the taper.

    75 fly/225 free - 4:30
    50 fly/250 free - 4:15
    25 fly/275 free - 4:00
    1:15 rest
    300 free - 4:00 (3:37)
    50 Easy

    5 rounds of:
    * 100 Hard pull - 1:20 (1:05s-1:07s)
    * 50 Easy pull - :50

    500 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  4. Wed Feb 20th, 2013 SCY

    by , February 20th, 2013 at 11:03 AM (Ande's Swimming Blog)
    Thu Feb 14th, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Swam: Fri, Sat, Mon & Tue but not Sun
    Lifted: Sat & Tue

    Whitney Coached
    6:00 - 7:30 dove in around 6:03ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Mike, Ned, Kellie, & Marcio Colin, Larry & Gull

    Warm up
    assigned 1200, did around 800

    Main Set

    50 Drop out set Kick
    Start at :60
    Interval Drops 1 sec after each repeat
    I kicked with a board till around 45 then switched to no board, went down to 38

    600 done 100 fr mod 50 stroke fast

    50 Drop out set done 25 no free (bk) 25 fr
    Start at :60
    Interval Drops 1 sec after each repeat
    went down to 32, & heard her say go so I should have done one more

    100 easy fr

    200 k easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  5. Week 20 - Wednesday am IM

    by , February 20th, 2013 at 09:40 AM (After a long rest)
    I had another rough sleep night last night. I woke up around 1.30am with lots of things rattling around related to my upcoming saudi trip. I must have fallen asleep again around 3am and when the alarm went off at 4.30 It was hard getting up. I was a little sluggish in the warm up but got going and the lack of sleep did not affect me too bad. I suspect I will be tired tonight.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    6x200 IMs descend 1-3, 4-6 on 2.50

    Main set
    8x50 breast on 50
    4x100 fly with flippers on 1.20
    3x200 back on 2.45
    10x50 free on 35
    10x50 with flippers on 30

    Warm down
    400

    Total 4500

    I went 2.25 on the 200s which I was really happy with, and then pretty comfortably made the 50s on 35 holding 32-33. The 50s with flippers were tough and I missed a few but just turned and went again. After about 6 I was off a couple seconds on the send off but got back on for the last 4. This is the first time I have made this set. Short swims with flippers I always find tough and in particular my legs always burn. The lactic acid build up in the legs combined with more time under water somehow make this much harder than it should be.

    Updated February 20th, 2013 at 03:40 PM by StewartACarroll

    Categories
    Swim Workouts
  6. No energy today and yes another day of hot water

    by , February 20th, 2013 at 08:30 AM (Mixing it up this year)
    I succumbed to the hot water and just floated down my lane for many laps. Besides I needed a recovery day since I pushed yesterday.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy and snorkle holding 1:28's
    300 breast kick
    8x25 breast pull w/zoomers
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  7. Tues, Feb. 19, 2013 7:00-9:00pm

    by , February 20th, 2013 at 01:45 AM (Fast Food Makes for Fast Swimming!)
    Now that high school boys season is over, we had a few more folks back in the pool, one of which I gladly welcomed back to the pool so he can be the lane leader and knock down some of the waves for me. That's the old man using his brain to let the youngin' do the dirty work!

    Warmup:

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

    30 x 50 SDK w/ fins (10 @ :50, 10 @ :45, 10 @ :40)
    I missed quite a few of the :40s, but still kicked all 30 of them.
    (1500/2400)

    Main Set:

    12 x Broken 100s @ 3:00, w/ :10 rest between each 25
    Same stroke in sets of 4.
    I did first 8 Free, last 4 were Fly
    For the Frees I went :53-:56s, For the Flys :55-:57s

    These were just intense. I was breathing hard most of the way through, even with having about 1:30 of full rest between each one. Lots of fast swimming though.

    200 EZ Swim
    (1400/3800)

    4 x 100 Kick w/ board @ 2:30
    #1 & #3 - EZ relaxed
    #2 & #4 - All out - did flutter (1:31, 1:28)
    (400/4200)

    6 x Dive 25s Sprints @ coach's go, walk back around @ ~1:30
    Free/Free/Back/Breast/Fly/Free
    (150/4350)

    250 EZ

    --------------------------------
    4600 Yards

    The kids are now definitely into their "quality" phase of the training right now, with their A Champs meet coming up in two weeks, and Sectional meets coming up soon after as well. I'll be swimming/tapering right along with them, and use it toward my next SCM masters meet in Couer d'Alene, Idaho in a few weeks.
  8. Tuesday 2/19/13

    Tuesday 2/19

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    20 GHD sit-ups
    40 double-unders
    20 wall balls @ 10 lbs
    20 shoulder press @ 45 lbs

    W.O.D. (for time):
    "10-9-8-7-6-5-4-3-2-1"
    walking lunges (count both legs as 1 rep)
    V-sits
    mountain climbers (count both legs as 1 rep)
    front squat @ 75 lbs

    Final time: 9:22

    PM swim:

    600 swim (200 FR/200 I.M. dr/200 FR)
    400 pull w/ buoy only

    15x100
    4 @ 1:15 DPS
    5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
    :30 rest
    6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

    2x (STRK = FL/BR by round)
    3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
    4x25 @ :40 STRK kick FAST
    3x50 @ 1:00 STRK 25 bld/25 FAST
    4x25 @ :30 STRK drill

    4x25 @ :30 V.S.
    100 EZ

    3x250 @ 3:30
    #1 - 150 FAST/100 AE (1:37)
    #2 - 100 FAST/150 AE (1:04)
    #3 - 50 FAST/200 AE (:30)
    5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
    2x100 @ 1:30 50 dr/50 sw
    (All FAST was FL)

    200 EZ

    Total: 5400

    We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!
    Categories
    Swim Workouts
  9. Infernal torments... or, evilstroke is the devil in my IM

    by , February 19th, 2013 at 08:34 PM (Alex's swim journal)
    This was supposed to be something of an EZ day... not!

    400 EZ swim
    4 x 100 on 2:00 (alt. free and pull; 1:29-1:30)
    100 EZ pull
    100 free w/ fins
    400 dolphins w/ fins (alt. front and back by 50s)
    300 in breast kick work (board, streamline, full stroke by 50s)
    300 dolphins w/ fins (alt. fr/bk by 50s)
    4 x 50 fly (:48-:52)
    4 x 50 back (:44-:46)
    4 x 50 breast (:55-:58)
    4 x 50 free (:36-:39)
    200 IM (3:21; :50, 1:40, 2:39...)
    100 EZ free, cool-down

    3100 SCY

    I was leaving as Scotty was finishing his warm-up and he hadn't really thought about what he wanted to do, so I suggested the 50s followed by 200 IM, since he wants to do 50s at the next meet. He told me later he was hating me for this!

    My Breaststroke is just absolutely the worst... I don't even know where to begin. I did less kick work on that than I did on the dolphins today because I almost pulled my groin at one point... right-side very tender. If my fly can come in at :50, my back at :50, and my free at around :40 in the 200 IM at the end of a 3000-yard workout, then I should be poised to make a run at that 3:00 mark for the 200 IM at some point toward the end of this season... but the breast is really holding me back: a :59 breast leg! Ugh.

    Got back into the gym for some strength and conditioning work for about 30 minutes... really don't like that either; I just want to get in the water and swim, non-stop, for about 4000 yards. Maybe I'll give myself a break and do that tomorrow, recharge the batteries.
    Categories
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  10. Tuesday, February 19, 2013

    by , February 19th, 2013 at 07:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 83, 100% water clarity.
    Sunnyy skies, humidity at 62%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    3x50 FR on :45 desc 1-3

    *Set 1*
    10x100 IM on 1:30
    *1:18-1:10
    ---300 BK as 50DA/50 DPS

    *Set 2*
    5x100 FR on 1:40 as 50K/Scull,50DPS - desc effort 1-5
    5x100 FR on 1:30 as 25RA,25LA,25CU,25DPS - desc effort 1-5
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6x150s on 2:15, odd(25Fly,25BK), even(25BR,25FR)
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    6x100 on 1:40 DK/fins as 25/bk,25/front,25/side,25/bk, desc 1-3,4-6
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    2(4x200 on :20 rest) as time+DPS count, desc 1-4
    round 1/snorkel, agility paddles
    round 2/snorkel

    Warm down
    400 FR/BK EZ DPS ABPT

    Comments:
    IM Set, IM transition Set, Stroke drills, DPS swimming
    Categories
    Swim Workouts
  11. Tuesdsay, Feb. 19

    by , February 19th, 2013 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 DPK shooters w/fins @ :45
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    10 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = smooth free
    50 EZ

    10 x 50 w/agility paddles @ 1:00
    odds = back
    evens = breast
    50 EZ

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- 10 highs
    50 EZ DAB
    100 free

    Total: 3000


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

    Still feeling really poorly. But I did manage to drag myself to the pool to do this very easy workout. I had hoped I could crank this week after skipping all of last week, but I think it's still going to be a few more days until I'm 100%. Between this extended illness, spring vacation and putting our house on the market April 1, I may not be in tip top shape for Nationals in early May. C'est la vie. I already have some good times logged. I just hope our house sells quickly; 24/7 cleaning will not agree with me. The market is very good right now in DC, so fingers crossed.

    Nice article by Glenn Mills about reading sets: http://www.goswim.tv/entries/6228/reading-a-set.html
    Categories
    Swim Workouts
  12. 2|19|13

    by , February 19th, 2013 at 03:18 PM (Blog)
    SCM

    WARMUP
    15 x 50 slow motion sprint free @ 1:00 WF WS
    • try to maintain all out sprint form but at an easy warmup pace


    SET
    73 x 15M turn drill @ 0:20

    DRILL
    4 x 25 roll-over drill
    4 x 25 roll-over drill with fists


    Still have some tweeking to do on my turns

    Notes:


    1. Left shoulder not inflammed, but has a mild sharp sensation in a small area of its motion range. Assuming just mild irratation from repeated streamline position during turn drill on top of yesterdays swim. Need to avoid speed or power swimming for 48 hours.
    2. Right ankle showing signs of being over finned. Need to back off fin use and think of some ankle strengthening moves and add them to the drylands
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/2013

    by , February 19th, 2013 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Cycle through the 100's four times.
    Interval to complete both 100's will be 7 minutes.
    Break 5 seconds at the 50 on the broken 100 which is choice.

    1 X 400 6:00 5:30 5:00
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 -
    Pull freestyle, three rounds.
    Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. 02.19.13 - Tuesday workout

    by , February 19th, 2013 at 12:09 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny and Roger. Wore a drag suit today. I'm still a bit tapered and having fun with it while I can.

    SCY

    600 Warm up

    6 x 50 - :45 (getting comfortable @ :35 pace)
    50 Easy
    800 Timed, Open turns @ 200s
    2:21, 2:24, 2:22, 2:23 (9:30) Held just over 1:11 w/ a drag suit. I did get some of Roger's draft but he was a good bit ahead of me after the first 200. Got sloppy on 2nd 200 and was missing turns and hitting lane lines with my wide recovery.

    4 rounds of:
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard

    200 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  15. Unintentional descend sets in hot water 85 degrees

    by , February 19th, 2013 at 08:24 AM (Mixing it up this year)
    I can't believe my cold pool was HOT! Didn't modify today since I have to take advantage of not having anyone in my lane today.

    500 free
    500 free kick w/zoomers

    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick arms perpendicular/25 swim descended these unintentionally went 1:58, 1:51, 1:50, 1:49, 1:48
    5x200@3:00 free w/strapless paddles, bouy & snorkle another unintentional descend set went 2:58, 2:52, 2:50, 2:48, 2:46
    5x100@2:00 back another descend here 1:52, 1:48, 1:46, 1:42, 1:37

    300 free kick w/zoomers
    200 free EASY

    Total 3500 yards
    Categories
    Swim Workouts
  16. Mon, Feb. 18, 2013 7:00-9:00pm

    by , February 19th, 2013 at 01:49 AM (Fast Food Makes for Fast Swimming!)
    6 or more swimmers per lane today...gonna be interesting


    Warmup:

    1000 Free breathe every 3 (I breathe on right side only)
    (1000/1000)

    10 x 100 SDK w/ short fins @ 1:25 (held 1:20s)
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (started at 1:08, descended down to 1:03s)
    (1000/3000)

    Main Set:

    5 x 200 (IM or Stroke) @ 4:00 Max Rest - I did IMs
    went 2:33/2:30/2:30/2:29/2:26
    that 6 per lane thing is not fun doing these...I was running in to lap traffic

    5 x 200 Free @ 3:30 Max Rest
    went 2:10/2:13/2:15/2:15/2:11
    also had to deal with lap traffic a few times
    (2000/5000)

    continued with more fun...

    3 x 100 Free @ 1:20 (held 1:07s)
    1:00 rest
    3 x 100 Free @ 1:15 (held 1:09s)
    1:00 rest
    3 x 100 Free @ 1:10 (held 1:04s)

    100 EZ
    (1000/6000)

    6 x 25 ALL OUT @ 1:00
    I went last in the lane and had fun riding the draft train for once.

    200 EZ

    --------------------------------
    6350 Yards
  17. Week 20 - Monday pm

    by , February 18th, 2013 at 10:28 PM (After a long rest)
    This was a really long work out swum mainly as 1000s. I did not feel as bad today as I did the last time we did one of these by 1000 workouts. I have noticed the last few weeks that I am getting lazy on my turns as I get tired and doing a slide side turn as opposed to a flip turn, I caught myself doing this at the end of the workout and corrected it, but if I am not careful I know i will do this. I also tend to breath out of the turn when I am tired. I will try to work on these two things going forward. The later is a result of struggling with lung capacity. Despite my capacity getting better this is something I still feel on the long sets, and something I need to try to recover as build my yardage.

    Warm up
    1000 with snorkel
    2x500 on 6 mins

    Main set
    1000 swim on 12 mins
    1000 kick with flippers on 13min
    1000 build by 25 per 100 on 12 mins
    2000 negative split

    I went 11.45, 11.30 on the 2000

    Total 7000
    Categories
    Swim Workouts
  18. Monday 2/18/13

    We have had a small showing at practice following our meet last weekend. Coach is out of town and asked if I would bring in a workout. I guess she needed a break from all of us. Not feeling creative again, I stole this one from Tall Paul and part of one from Laurie.

    200 swim
    200 IM drill/swim by 25
    200 pull DPS

    "Thorpe test set" 40 x 50
    We started at base/2 + 5 and added 10 each set
    16 x 50 every 4th at 200 pace
    12 x 50 every 3rd at 200 pace
    8 x 50 every other one at 200 pace
    4 x 50 all at 200 pace

    16 x 25 kick @ 45 IMO
    8 x 50 @ 60 IMO cruise/build by 25
    400 (25 stroke/75 DPS free)

    3800
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  19. Encouraging day after break

    by , February 18th, 2013 at 09:48 PM (Alex's swim journal)
    After taking my first day completely out of the water since January 25, and only my third day without swimming all year, I was hoping I would feel a little faster and more rested. I was fighting off a cold yesterday, so I knew I couldn't get my hopes up too much... and I'm beginning to doubt the efficacy of my "swim to the breaking point, swim some more, and THEN take a day off" program. Whatever, you really can't tell if it's a limit if you don't try to push past it now and again.

    Today I did 3600 SCY and took a really long time to do so, but swam faster in the process--so longer rests, harder swims was the theme:

    WARM-UP (19 minutes):
    400 EZ swim on 7:30 (7:00)
    4 x 100 pull/free on 1:50 (1:33-1:35)
    4 x 50 free on 1:00 (:37-:39)

    MAIN SETS (60 minutes):
    5 x 100 IM on 3:00 (1:33-1:36)
    10 x 100 on 3:00 alt. Free/Breast (frees in 1:15-1:19; breast in 1:44-1:48)
    5 x 100 Back on 2:15 (1:39-1:48)

    COOL-DOWN:
    600 EZ swim, done as:
    -100 free EZ
    -100 pull
    -100 back pull
    -100 back
    -100 breast
    -100 free

    This is encouraging because of the fast times. Originally I'd planned to do a 100s day, something like I did last week (intervals at 1:45-2:15, depending on the stroke), but Scotty showed up about half way into my warm-up and said he was doing 100s too. After warm-up he suggested 5 x 100 IM, 5 x 100 breast, 5 x 100 free all on 3:00; he's focusing on the 50s and the 100 IM, 100 breast for the Whitefish Bay meet. I need to focus on the 200s and the 400IM, but I also need a speed day now and again, so this was good for me. I convinced him to alternate free and breast and that worked out really well for both of us. Scotty's not doing any backstroke (except in the IM) for the next meet, but that's going to be something of a focus for me (especially at the 100-200 distances) through the state meet, so I added on the last set of 100s back while he was doing his cool-down. We realized too late that I probably should have swum the backs when he was doing the breast (our times would have been much closer and we would have pushed each other pretty good). On the 100 free we were really close, I touched him out on the first rep and was close on the last one, but he was maybe half a body length ahead on the three in the middle. Still, I'm getting closer... He used to beat me in the free as badly as he beats me now in breast and fly!

    Tomorrow... thigh thrashing, core crunching conditioning and kick sets. I'm going to hit the dolphins pretty hard and do a lot of breast 50s, alternating board, streamline, and full stroke.

    Plans for the Whitefish Bay meet, for me, include:
    Event #2 = 400 IM
    Event #4 = 200 Back
    Event #6 = 200 Free
    Event #12 = 200 IM
    Event #15 = 200 Breast

    1200-yards of torture; looking for redemption on the 200 IM!
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  20. 2|18|13 (and 2|17)

    by , February 18th, 2013 at 07:53 PM (Blog)
    2|17|13

    Busy day at work, lots of physical back breaking stuff and cold. Stuck with changing one of these:
    Click image for larger version. 

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    Dirty job, weighs about 100 lbs, bulky, filthy with hydro fluid, eng oil, while working in aircraft bildge surrounded by "blue water". My help was less than half my age but claimed he was "closterphobic" - needed to drag the compenent through the "tunnel" (image below) alone to get it out and install new one:
    Click image for larger version. 

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    I wanted to finish the job so I proceeded. After work I was beat and only did drylands consisting of weights and plyometric jumps and pushups. Slept very well.
    2|18|13

    WARMUP
    20 x 50 FK WF WS @ 1:00

    DRILL I
    500 various WF WS

    DRILL II
    250 human paddle drill WS

    SET I
    10 x 25 DFS free @ 1:00

    • 14 - 16
    • touch, jump out, then quickly walk back around on deck to repeat


    SET II
    10 x 50 back WF @ 1:00

    • 49, ..., 39, 38


    SET III
    10 x 50 free @ 1:00
    • 10M fast, easy remaining out and back
    • mid 40's


    SET IV
    4 x 25 FK WS @ 1:00

    • 22, 23, 24, 24


    WARMDOWN

    • 300 various


    3400M

    Back was stiff this morning, did about 20 minutes of stretching before swimming to loosen up. After swim back was better

    Updated February 19th, 2013 at 02:55 PM by __steve__

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