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  1. 1|23|13

    by , January 23rd, 2013 at 01:46 PM (Blog)
    Afternoon dryland fun at base fitness center
    1) Blue stretch band - 50 x each arm:

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    2) and 50 x each arm:

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    3) Used the same cord with securing ends then did loaded situps 10 x 3

    4) torso machine - 20 x 90lb each side

    • machine works the enire torso, still not acclimated to it after close to 10 uses - must be good


    5) 5 x 2 x 20lb medicine ball toss -n- catch

    • ceiling is 20' high in court, still a few feet shy of contact


    6) a few handstand episodes

    • getting a little better at these, sometimes I can get balanced without feet to wall contact and even hold it there for up to 10 seconds unsupported



    7) Went outside, it was sunny - about 53F, then walked over to the closed base pool to use the park benchs. The pool BTW still has last seasons water in it and looked inviting. Unfortunately it won't be opened until May, but I'm not saying it didn't cross my mind once or twice, to grab my wetsuit and jump the fence and go for a swim (but that would be the end of my current employment).

    Anyhow, 30 x bench jumps

    • ~30" high and ~50" out
    • jump off and land plyometrically with a quick series of hops


    Also did about 20 minutes of yoga stretching poses this morning

    Updated January 23rd, 2013 at 04:38 PM by __steve__

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  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/2013

    by , January 23rd, 2013 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    1 X 100 1:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 IM 3:30
    2 X 50 stroke 1:15
    Four rounds. 50's: chice/fast no free

    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    20 X 100 pull
    Set your own interval: short rest, 10 seconds maximum

    WARM DOWN: 4 X 50 easy 1:00

    5200Y

    Updated January 24th, 2013 at 02:28 PM by RickMile

    Categories
    Swim Workouts
  3. Getting De-All'd

    by , January 23rd, 2013 at 10:26 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    If you have ever been the victim of rule-mongering bureaucracy run amuk, and would like some misery to provide you a little company, grab a shawl and settle in for the blood-boiling pleasures of my most recent experience at the hands of our beloved "We do it all for the swimmers" organization!

    Yes, my swimming comrades! I have been officially De-All Americanized five weeks after the Top 10 listings became official!

    http://byjimthornton.com/2013/01/22/the-rise-and-fall-of-an-all-american/
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  4. Wed Jan 23rd 2013

    by , January 23rd, 2013 at 10:18 AM (Ande's Swimming Blog)
    Wed Jan 23rd, 2013 scy

    Days Till SC Zones

    Thinking about doing the hour swim today at noon & maybe again on Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:33ish
    SCY UT Swim Center main pool
    Swam with Mike Chris & Ned beside Keith Korey & Sloan

    Warm up
    went around 800

    Main Set

    20 rounds of
    100 choice 90% on 2:00
    25 fast on :30
    25 easy on :30
    odds: FR went 61's - 63's, 25's were bk, fl or fr
    evens: kick alternated flutter with a board, fly with no board

    400 Fr DPS easy 4 breaths a length
    did 2 breaths per length while swimming then 2 on the wall each turn

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  5. 01.23.13 - Wednesday workout

    by , January 23rd, 2013 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort.

    SCY

    600 Warm up

    5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick)
    5 x 200 IM - 3:10
    50 Easy

    4 x 75 br - 1:30 (1:05->1:00)
    50 Easy

    200 Free - 2:30
    50 Fr/50 bk/50 Fr - 2:30
    200 Free - 2:30
    50 Fr/50 Fly/50 Fr - 2:30
    200 Free - 2:30

    3 x 100 Stroke - 2:00

    25 Easy
    1000 Relay ( 2 teams, each did 5 x 50)
    25 Easy

    6 x 50 Kick - 1:00
    6 x 50 Kick w/ fins - 1:00
    * Odds underwater sdk down/easy back
    * Evens 2 uw kicks on back, side, front, side off each wall

    500 Backstroke pull (7:05)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  6. Week 16 - another long one

    by , January 23rd, 2013 at 08:46 AM (After a long rest)
    I felt good this morning, but again really pooped by the end of the session. These 1hr 10-15 min workouts have been good to get the yardage up but by the end I am feeling very tired. Work has not helped this week either. My Korean visitors are in until Thursday and then i have a Vistage conference. Monday was a long day, starting with morning practice and end ending about midnight after picking up our korean guests at the airport. Yesterday was a long day too, with entertaining. I am looking forward to the weekend to catchup on my sleep.

    Warm up
    400 free
    6x50 finger drag higher than usual elbow on 45
    2x400 IM kick/swim/drill/swim

    Main set
    12x100 done as 50 stroke, 50 free on 1.20
    3x500 free holding 1.05 pace on 5.50
    3x200 IM descend 1-3 on 2.45

    Warm down
    200 easy

    Total 5000

    I held 1.05 pace on the 500s and felt ok. The last one hurt but I got into a nice rhythm and focused on long and strong. I seem to be hitting 10.5 strokes per length at the moment which causes my turns to be too tight. I have a tendency to breath to the left and I think if I did more bilateral breathing I would be better off. Somehow I find bilateral harder when I am trying to hit a rhythm. Something else to work on I guess. I am entertaining tonight again but should be able to make the evening practice.
    Categories
    Swim Workouts
  7. I can't believe I voluntarily did the EVIL stroke today

    by , January 23rd, 2013 at 07:25 AM (Mixing it up this year)
    Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

    500 free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
    8x25 accordian drill w/snorkle
    300 breast kick
    300 free w/snorkle every 3rd lap breast scull drill
    8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
    300 free w/snorkle EZ

    Total 2800 yards
    Categories
    Swim Workouts
  8. Tues, Jan. 22, 2013 7:00-9:00pm

    by , January 23rd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

    Warmup:

    1000 Free
    16 x 25 SDK underwater w/ short fins @ 1:00
    10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
    (2400/2400)

    Main Set:

    4 Rounds of:
    • 300 Free @ 4:30 (150/160 HR)
    • 200 Stroke @ 4:00 (180+ HR)
    • 100 Free @ 1:45 (150/160 HR)

    (2400/4800)
    This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

    8 x 25 Fly @ :45
    (200/5000)

    4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
    4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
    (800/5800)

    8 x 25 Fly @ :45
    (200/6000)

    200 EZ

    ---------------------------
    6200 Yards
  9. Tuesday, Jan 22 - A Combo Sprint and Kick Workout

    I don't think I have ever done so much kicking in one workout - I probably need to but don't. I have an internal debate about whether my kick is hopeless or rather working on it will help. So, I don't know about the kicking, but I do know that I need to work on sprinting more. Did that some today; but, I know I have a hard time kicking in a sprint mode - it's more like a controlled hard swim.

    Shared a lane with Dave B for while and swam with Peter, Dave M., Roger, Danny, and Meredith. Afterwards, Roger told me we had 8 people going to the Auburn meet, including 2 ladies. That will be exciting because we will be able to do all the relays and Roger will be swimming with both his son and his daughter. Now if Dave B. can get his son and daughter to go....

    250 Free
    4x100 Alt IM and Kick on 2:00
    4x50 on 1:00 Hard and descend
    50 Back
    2 times thru
    250 Kick
    50 Free Hard
    4x25 Fly/Back

    50 Back Sprint
    3 times thru
    250 Kick
    4x25 (Breast -1st time, Free 2nd, IM - 3rd)
    50 (Back - 1st, Back - 2nd, Free - 3rd)

    250 Kick
    5x100 Free w/paddles on 1:25
    5x100 Back w/paddles on 1:30
    100 Free
    200 Back w/paddles
    4x50 IM
    100 Free

    4800 yards
    110 minutes
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  10. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts
  11. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 09:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  12. 3100 SCY in IM work

    by , January 22nd, 2013 at 05:46 PM (Alex's swim journal)
    Mercifully, the temp in the pool was much more comfortable today; probably 83-84 at the start and headed down to 82 by the time I finished today, making it much easier to get through the workout. The water temp had to be low 80s at the highest this afternoon for a HS meet. Worked on my speed (such as it is!) today:

    WARM-UP:
    400 EZ Swim on 7:30 (6:50 fr)
    4 x 50 fr on 1:00 (walked these back from :43 to :40)
    300 in kick work (mostly breast)

    MAIN SETS:
    16 x 25 fly on :45 (:18-:25)
    1:00 rest
    100 fly recovery (1:52)
    1:00 rest
    16 x 25 back on :45 (mostly :21)
    1:00 rest
    100 back recovery (1:50? can't remember)
    16 x 25 breast on :45 (:22-:23)
    1:00 rest
    100 breast recovery (1:45)
    16 x 25 free on :45 (:16-:18)
    1:00 rest
    100 free (1:21)

    COOL-DOWN:
    200 IM EZ (3:50)

    Couple of notes: the work on 25s really helped me focus on faster turnover in the back and breast portions; the free was a piece of cake; and the fly wasn't too bad, after going out in :18 I held back to focus on form... and maybe 25 yards is the ideal distance for me to do that with fly now, since it is so new to me. My endurance with fly is getting better though; today I did 550 total fly, which is the most I've ever done of that stroke in a single workout.

    Don't know if anyone else has had this problem, but my kick on breast and fly is asymmetrical. I'm pretty sure it has to do with an old hamstring injury in the left leg and IT band injuries on the right, which have created structural imbalances over the years... I'm working on that in part with yoga; but the asymmetry is really noticeable on the strokes where you really have to have a symmetrical kick... they don't want to work together. I tried slowing it down and focusing on my breast kick out-sweep on back and front, bringing the feet together is getting easier, but one leg wants to sweep out and down, the other out and up even as I try to lock down the rest of my body in the horizontal plane.
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  13. Tuesday, Jan. 22

    by , January 22nd, 2013 at 05:29 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    leg abdutors, 120 x 3 x 8
    free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
    -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
    -- not sure yet, but I kinda liked it.
    seated narrow grip row negatives, 70 x 3 x 10
    good mornings, warm ups, 75 x 3 x 8
    explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
    wrist curls, 50 x 3 x 10
    resisted track start jumps w/belt, 50 x 1 x 10
    standing power wheel roll outs, 2 x 8
    captains chair leg raises, 2 x 25
    altitude drops (from 4 foot box) + squat jump, 2 x 5
    knee tuck jumps, 10
    extreme angle isometric squat, 4:00


    Recovery Swim (Or should I say Recovery Kick?)

    600 various
    5 x 50 caterpillar fly drill w/MF @ 1:10
    50 EZ
    18 x 25 DPK shooters w/MF @ :40
    -- 6 back, 6 belly, 6 right side
    100 EZ
    4 x (4 x 25 shooters @ :10 RI + 100 EZ)
    -- kick to 15 m each length
    -- 2 with fins, 2 w/o
    -- the ones w/fins, I did a shooter on the 4th 25
    50 EZ

    Total: 2100


    Back to Gym:

    I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


    ++++++++++++++++++++++++++++++++++++++++

    Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
  14. 1|22|13

    by , January 22nd, 2013 at 02:37 PM (Blog)
    SCM at club

    1600

    Warmup
    350 consisting of easy fr from a dive and easy fly back with 0:20 rest

    Set I
    4 x 50 FK/BK @ 3:00
    - kick from dive AFAP (19's for each)
    - back was low to mid 20's
    Set II
    Human Paddle Drill with snorkel
    - 550
    500 more of drills
    Getting the blues, phase 2 winter blues. Can't wait until spring

    Updated January 22nd, 2013 at 03:59 PM by __steve__

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  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/2013

    by , January 22nd, 2013 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    4 X 100 IM descend 1-4 1:45
    1 X 300 IM 5:15
    4 X 100 IM descend 1-4 1:40

    3 X 100 free 1:40
    1 X 100 @ 100%-choice- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  16. Tue Jan 22nd, 2013 scy

    by , January 22nd, 2013 at 12:14 PM (Ande's Swimming Blog)
    Tue Jan 22nd, 2013 scy

    days till my next meet
    Days Till

    Swam: Fri, Sat, & Mon but not Sun
    Thinking about doing the hour swim tomorrow or Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    LCM UT Swim Center main pool
    Swam with David beside Tyler Mike, Pat, Jason, & Larry

    Warm up
    missed it

    Main Set

    16 x 25 fl on 25, did 1 arm stroke drill

    8 x 100 done 50 FL 50 BK on 1:25 or 30

    16 x 25 bk on 25

    6 x 100 done 50 bk br on 1:40

    16 x 25 br on 30

    4 x 100 done 50 br 50 FR

    16 x 25 FR on 30

    2 x 100 IM fast

    10 x 25 k
    odds easy
    evens fast

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  17. Still trying to find a theme

    by , January 22nd, 2013 at 10:17 AM (Chowmi's Blog)
    Hello again! Long time no post! I'v gotten out o the habit of reading posts on the forums/blogs as I have slowly become more and more addicted to parent portal. One time I was checking it and saw the grade CHANGE! How thrilling.

    I still haven't found my motivation of what to do - quest for 23 50 free, max top ten times, fly theme, 200 back, final frontier 200 breast, win workouts (ie, join the equipment crowd), or do another round of P90X? I just can't decide!

    In the meantime, I have been doing more fly, mostly because I only want to do 1/2 of the sets, and not for any goal in particular. The coralary to sickfish's training for the fly, I am doing fly as endurance for free but at 1/2 the yardage.

    Here was yesterday's workout: SCM Baylor Fitness Center

    600 warm up

    14 x 100's done as
    4 x 1:30
    1 easy
    3 x 1:25
    1 easy
    2 x 1:20
    1 easy
    1 : 15
    1 easy
    ===> That would be a serious no. I did the 100's as 50 flys, decending by each set. Started at 39 and worked down to 35 on the last one. Summary: I am out of fly shape! I was pretty tired by the last one. And they were sort of hard!

    4 x 150 on 3 min:
    100 kick/50 swim
    I put on my fins and went a modest speed. This entire set was a recovery set.

    10 x 50's as:1:00/1:30(?)
    2 x fast
    1 easy
    2 x fast
    1 easy
    2 x fast
    1 easy
    1 fast
    ======> The set was about to start so I had to come up with an answer right quick, so I said, "I'm doing something that does not including doing the full set! You guys go!" And then the pressure was on to think of something, and that something was:
    4 x 50's fast within the same time, so I would average 2:30 per 50. Now, stupid me, I should have just done #1, 4, 7, and 10 fast, but I banked a bit of rest and did #1, 3, 7 and 10 fast, descending free 50's. I went 38 36 31 31. I thought if it hurts this bad, just bite the bullet and go as low as you can, skipping over the 35-32 range. 31 isn't so great, but after the first fly set, I was more tired than I thought. I just didn't have it at the end!

    Easy 50
    The End

    +++++++++++++++++++++++++++++++
    The frustrating thing is that the constant state of being is in "almost good shape". AGS is the new elite conditioing. I did the legs and back P90x routine and now my rear end is entirely sore. A few weeks ago, at my non-peak muscly stage, I was swimming faster. So not that I am attempting to get in good overall shape, it's an effort to swim at modest AGS speed. I am thinking I should not worry about "training" so much as doing drylands to simply stay in good middle age woman shape, and always swim at the high end of AGS.
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  18. 01.22.13 - Tuesday workout

    by , January 22nd, 2013 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup.

    700 Warm up

    4 x 100 - 2:00 odds IM drill, evens kick
    4 x 50 - 1:00, descend to 200 pace
    50 Easy


    5 minute hard kick w/fins (made 350)
    4 x 25 -:45 hard fly
    5 minute hard kick, no fins (made 300)
    4 x 25 -:45 hard back
    1 x 50 - 1:00 hard fly
    5 minute easy flutter kick w/fins (made 300)
    4 x 25 -:45 hard breast
    1 x 50 -1:00 hard back (:40)
    5 minute hard kick w/fins (made 300)
    4 x 25 - :45 hard free
    1 x 50 -1:00 hard breast (:38)
    5 minute kick hard kick, no fins (made 250)
    4 x 25 - :45 hard kick
    1 x 50 -1:00 hard free (:32)
    5 minute easy flutter kick w/fins (made 300)

    4 x 100 IM - 1:25
    4 x 100 Kick - 1:40
    4 x 100 Pull - 1:10

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  19. Quick and EZ stretch out

    After last nights swim I decided to shake my tail out of bed and swim a little before taking our girls to school. Nothing too exciting here.

    300 IM (K,DR,SW)
    200 w/bouy breathe 3,5,7,3 by 50
    4 x 50 build @ 50

    2 x through
    100 drill r/20
    200 build to sprint r/30
    4 x 50 build @ 60
    round 1 back
    round 2 breast

    some backstroke starts while I had a lane to myself

    200 float

    1900

    Note to self, work more fly in on these solo swims.
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  20. Week 16 - Monday evening

    by , January 22nd, 2013 at 07:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 07:55 AM by StewartACarroll

    Categories
    Swim Workouts