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  1. Thurs. & Fri, December 22-23, 2011 5:00pm

    by , December 23rd, 2011 at 11:23 PM (Fast Food Makes for Fast Swimming!)
    Thursday workout:

    As I got to the pool, the usual "waterpolo crew" was there, and I thought WTH...lets play polo today.

    500 Free warmup,
    then off to the deep tank.

    It's a 12 yard square tank that is 10-12 feet deep, attached to the side of the 6 lane lap pool area, but separated by a solid wall bulkhead.
    We played about 45 minutes playing two vs. three. I was on the team with 2 people, and it was tough. We made a rule that you had to have 3 passes within a team before a shot could be taken, just so it wouldn't be an all out score-fest. We basically tied, and it was all good fun. Nice to get away from the back and forth stuff like normal.

    After the game went back to stretch out:
    300 Free Pull
    The polo guys wanted to see me swim like Michael Phelps (that's what they called me)
    1 x 50 Fly fast from push (went :28)
    then :30 later I raced my waterpolo teammate in a
    1 x 50 Breast fast from push (went :37)
    100 EZ and out
    ----------------------
    1000 Yards of swimming + 45 minutes of waterpolo swimming

    ==============================

    Friday workout

    I saw that JBS did this workout today, and remember Aquageek mentioning it a while back too.
    I figured I'd give it a shot...it can't be that hard, right?

    Yeah right!! <-- This was my though about 2/3 of the way through it.

    30 x 100s Free @ 2:01
    • start the 1st one @ :30 on the pace clock
    • goal is to complete each 100 at or before the :60
    • so the 1st one you have to go 1:30 or faster, the 5th one is 1:25 or faster, etc.
    • depending on how fast you're going, you get between :50-1:00 or so of rest on each one
    • the key to this is maintaining a fast enough pace near the beginning so that your body can keep doing that near the end, rather than trying to drop to a fast pace all of a sudden
    The first 5 I did as a warmup, holding around 1:10-1:12s

    The next 5 I did pull, just to add a little power to my stroke and get my pace set up a bit faster (holding 1:02-1:04s here)

    The next 10 I held 1:02-1:03s, but near the end of this I started thinking how tough this was getting. Tough really?? I'm on the 2:01 interval after all. It's the fact of the "try to come in prior to the :60" that makes this set tough, in addition to the ever-increasing yardage along the way.

    The next 5 (#21-25) I was holding 1:03s, and the pain was increasing in my body. Trying to decrease my heartrate and breathing during my near minute of rest was getting tough. Taking small sips of water too.

    The next 3...holy . I went 1:03, 1:02, 1:02 (came in @ :59 on pace clock)

    #29 left @ :58, went a 1:01...still made it. Last one coming up.
    #30 left @ :59, good streamline...lots of kick, just went for it... LOTS OF PAIN here. Ended up coming in right on the :60 for a 1:01 on the final 100.

    I was flat out exhausted. This set didn't look that hard on paper, but I found out just how hard it really was. IMO, I think this is harder to do than the 30 x 100s @ 1:10 type of set. It works a completely different energy system. I haven't done a set like this ever in masters, and it was definitly a kick in the ass.
    Very good set Geek!! Thank you!!

    Cooled down with 4 x 50 of Free Pull EZ

    ------------------------
    3200 Yards

    ==============================

    Also learned a new drill tonight from one of the age group swim coaches who was doing some private lessons tonight.
    It is Dolphin kicking with the palms of your hands "riding the tile" of the black line on the bottom of your lane.
    basically it's the same as SDKing, but you have to focus on keeping your hands flat on the tile bottom, and it makes you engage your core in a whole new way. Try to do 25s at a time without a breath for the full effect. It also probably works best in a pool that is fairly shallow and maintains depth the whole way. Give it a shot. I liked it.

    Merry Christmas everyone...no swimming for me till Monday.
  2. First Day of LCM again! 12/23/11

    by , December 23rd, 2011 at 10:45 PM (Trying to Train Smarter, Not Just Harder)
    Didn't make it out of bed yesterday morning like I had originally planned - we had some silly racoons on the porch eating the catfood we left out for our daughters cat (who's visiting for the holidays) & so Emma (our neurotic peek-a-poo) was barking like crazy at 1 o'clock, again at 3:30am & 4:30am. Funny, at 5am I just didn't want to get out of bed! Went at lunch instead & swam in warm, balmy Florida sun - it was Glorious!! I called the warm-up (trying to get in my usual warm-up w/out them knowing!!)
    14 x 50 alt back & free on :50 & 1:00
    200 IM on 3:20
    2 x 100 IM on 1:40
    4 x 50 IM order on :50
    50 easy
    12 x 75 pull, 4 on 1:05, 4 on 1:00, 4 on :55
    50 easy
    12 x 25 on :30, 4 cycle speed play down, easy stroke back
    2 x 300; 50 breast/50 free
    Total: 3200
    It was nice to only do a 3000 workout for a change.

    I am glad that I am going to be off for the next two days - I am exhausted! Today was my first LCM practice since August. Plus, I have worked out 5 days in a row - not a common occurrence for me. I need some beauty sleep! The ATAC kids that I train with have practice now from 6-8:30 during the Christmas break (and again at 3pm - but I of course, will not be joining them in the afternoons - my son swam over 12,000 meters yesterday - their first day of LCM too. He looked wiped last night!) - but I still have to go to work 3 times a week, so I got in at 5:30, and out at my usual time.

    900 (100 free, 50 back or breast- repeat)
    500 pull no paddles
    400 back/free
    400 pull w/paddles
    200 kick with zoomers
    5 x 200 on 3:20, 50 fly, 50 free, 50 back, 50 free for the first 4, last one was breast/free
    10 x 100 on 1:40
    100 easy
    Total: 4500 LCM

    Jennifer came today, which was a very pleasant surprise & kept me on my toes! Also the people from Premier are at our pool for 3 weeks because their pool is getting resurfaced, and at lunch yesterday all the old farts from the FSU lunch bunch (OMG DW has gotten such a huge belly! it's amazing he still wears a Speedo - I would be totally embarrassed for him if I was his wife.) Anyway, it's nice to see old friends & get reacquainted in the locker room afterward. Jennifer says she'll be there at least on Monday morning as well next week, due to babysitting issues - lucky for me!

    Updated December 23rd, 2011 at 10:56 PM by Celestial

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  3. Workout 12/23/11

    by , December 23rd, 2011 at 04:57 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go two times through:
    - 500 FR Pull Buoy
    - 100 Kick, 200 IM, 200 Kick

    300 easy w/d

    (2700, 50 min)
    --------------

    I still am not feeling much better than my last time in the water: sinus congestion persists, but (as far as I know) no adverse effects from the Neti-pot. Anyhow, I needed to get into the water today since the pool is closed for the weekend. At least I have started to eat a bit more as the week progressed.

    I continued my swimming theme of longer sets without super high intensity or defined times. I worked to descend the 500's by 100, and I came in mid-6:20. The kicks and IM's were not super fast, and I was able to chat with buddy on the last 200 kick.

    I spent the day getting ready for the annual Leake Christmas party this night for our siblings and nephews/nieces. Lasagna is the main offering, and my son and I worked side by side to prepare the meat and veggie varieties for the evening. Others will bring some sides and deserts, then we will open some gifts to close out the night. It works well for us, as we get to gather together and watch the wee ones open some gifts, then enjoy a quiet Christmas morn at home.

    It is a tradition that we started 15 years ago, when our families were much smaller, and have kept it going. We'll have an extra seat at the table should anyone be in the area.

    Updated December 23rd, 2011 at 05:12 PM by rxleakem

    Categories
    Swim Workouts
  4. Friday, Dec. 23

    by , December 23rd, 2011 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    rear delt fly, 85 x 3 x 12
    power squat, 210 x 3 x 12
    wide grip lat pulldown, 100 x 3 x 8
    leg abductors, 130 x 3 x 8
    seated narrow grip row, 100 x 3 x 12
    leg extension, 90 x 3 x 8


    Ellipse Machine, 30 minutes

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

    After almost 2 weeks of farting around in the pool, I may be ready for a short sprint workout tomorrow.

    I have been eating perfectly lately, lots of fruit and veggies and lean protein. But then I suddenly have no will power between 10-12 pm and fall off the wagon.

    And not that it matters even a bit, but I did make my very aggressive 325 miles GTD goal for the year.
  5. Dec 23, 2011

    by , December 23rd, 2011 at 03:13 PM (Canuck Countdown)
    170 days until Day 1 of the FINA World Masters Championships

    Entered the 2012 Canadian Masters Swimming Championships today. I'm only swimming 3 out of 4 days (not Friday). Here's my event list:

    Saturday
    400 Free
    Relays

    Sunday
    200 Free
    100 Fly
    100 Free
    Relays

    Monday
    50 Free
    800 Free
    Relays

    I also entered the Edmonton Keyano Blue Bear Meet that runs Jan 13 - 15. Here's my entries:

    Friday
    1500 Free

    Saturday
    100 Free
    400 Free

    Sunday
    200 Free
    100 Fly
    50 Free

    This is an age group meet, with heats and finals (except 400 and 1500 are time finals). I should make finals in everything else, but will probably scratch to give someone else the spot. As the heats are in the morning before our Masters workouts, I'll probably swim the workouts after.

    Thursday, December 22
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    4 x (50 swim, 50 kick, 50 drill, 50 swim), 50s @ 1:00

    16 x 25 kick, IM order @ :35
    right into
    8 x 25 swim/25 drill, IM order, @ 1:00

    18 x 50 swim with fins @ :50

    2 x 100 pull @ 1:50
    2 x 100 pull @ 1:45
    2 x 100 pull @ 1:40
    2 x 100 pull @ 1:35

    20 x 25 @ :45 (2 smooth, 1 build, 1 FAST!)

    200 EZ

    Total Distance = 4000 SCM

    Tuesday, December 20
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember the workout

    Total Distance = 4100 SCM

    Sunday, December 18
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 3500 LCM

    Saturday, December 17
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 4000 LCM

    Updated December 23rd, 2011 at 03:26 PM by lewba

    Categories
    Swim Workouts , Planning
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/26/11

    by , December 23rd, 2011 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds, round 1 intervals left, 2 right.

    15 X 100 Free 1:45
    Alternate 2 strong, 1 fast.

    SCY

    1 X 100 easy swim

    2 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    20 X 25 Fast :30

    WARM DOWN: 4 X 50 easy 1:00

    4500 M/Y
    Categories
    Swim Workouts
  7. 12.23.11 - Friday workout

    by , December 23rd, 2011 at 01:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp still a bit hot but bearable. Had a good 16 x 100 on 1:15 today. Occasionally dropped off the pace but always found my way back. Final 50 was :34 (1:08 pace). Pretty tired after that but managed to finish with a strong timed 200 IM kick (3:18).

    SCY

    500 Warm up

    16 x 100 - 1:15 (Optional rest on #5 and #10 - just swam through them today )
    50 Sprint (:34)
    100 Easy
    First 100 was on 1:12. Second was on 1:18... ut oh... Didn't panic because I knew I wasn't fully warmed up yet. Just cranked out 1:14s and 1:15s until I caught back up. By #6 I was getting a couple seconds of rest. At #10 I was starting to fatigue and just started holding 1:14-1:15 - touch and go. After #14, I was a second off the pace but at that point I was too close to give up. Got the second back on #15 and cruised through #16 on 1:13. Found the energy to sprint the last 50 on :34. This has become more a mental battle than a physical one. It's so easy to just stop and let the pain subside. I kept thinking to myself that if I'm going to do 10 100s on 1:10, I better be able to do 16 on 1:15. Stopping at #5 isn't going to cut it. The good thing is that I can do something new I could never do before. The bad thing is I have doubts about making 10 x 100 on 1:10. But that's something I'll fight with on Monday.

    20 x 25 Kick - :30

    5 Times through:
    * 50 Fly - 1:00 Hard
    * 50 Pull - 1:00 Easy
    * 50 Back - 1:00 Hard (Worked on 8-10 SDKs)
    * 50 Pull - 1:00 Easy
    * 50 Breast - 1:00 Hard
    100 Easy
    Since my backstroke is pretty bad, I decided to work on SDKs some. I tend to do a lot better with it rested so my first 25 is pretty good. But on the second 25, something gets out of synch, I lose my speed and just bob to the surface.

    200 Timed kick (3:18 - I think this is a pb)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  8. FAST Fri Dec 23, 2011 LCM

    by , December 23rd, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST Fri Dec 23, 2011

    swam both LCM
    Wed & Thu
    Wed I still felt fried from Monday's double

    Thu I made
    6 x 150 on 2:00 &
    8 x 150 on 1:55 LCM


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Ed,
    beside Larry, Todd, Tyler, Jim, & Ned

    Warm Up

    did easy 50's till 6:45

    Main Set:

    4 rounds of
    4 x 100 fast on 2:30
    400 easy on 8:00

    R1 went 1:09, 8, 7 6
    R2 went 1:08, 7, 6 5
    R3 kicked
    R4 cruised 1 - 3 around 1:15
    got extral 1.5 min rest before #4
    went 1:01
    200 easy

    Updated December 24th, 2011 at 10:10 AM by ande

    Categories
    Swim Workouts
  9. Sprint Day - Team Relays

    by , December 23rd, 2011 at 10:58 AM (Random Nonsense)
    Today's workout was about 100 minutes for me but very little yardage.

    Team practice SCY

    Warm up
    - 350 free
    - 200 kick with fins
    - 400 free
    - 200 IM
    Main Set relays
    - longest possible swim was a 100 free which I did
    - mostly 25s and 50s
    - mostly fun relays
    - no times
    - really great feeling 100 free, probably 55 diving from the side
    - really great 50 free, beat Josh
    - really great 45 free (see humor 2)
    - probably only 500 yards of swimming
    Cool down
    - 200 easy


    Morning Humor:
    - Me: Josh, you lead, your fly is much faster than mine.
    - Josh: Only because I use two arms
    - Josh goes
    - Me: Just because he said that, I am doing drill.

    Morning Humor 2:
    - relays were threatened with having kick boards thrown at them for cheating.
    - Last relay of the day was a 4x50 free that I was anchoring and we were dead last by quite a bit. I had an aggressive relay start (incoming swimmer was only 2M from the wall when I left) and I was having a great no breath swim from a side dive start, catching at least 2 over relays. At about 7 yards out my left hand hydroplanes about a yard and I stop not knowing wtf is going on. There are now all the kick boards in my lane, probably about 10. Obviously my coach is not an expert kick board thrower if I ran into a floater before he hit me.

    Tomorrow's LT set: Based on input from my pseudo sprint coach, I think I will be doing 6x100 on 6 minutes broken 15s at the 50 and 75. This doesn't sound like very much fun, so it is probably good for me.
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  10. A quick workout at the Y

    by , December 23rd, 2011 at 08:11 AM (Mixing it up this year)
    Since I had to swim at the Y today my drive was going to be longer than usual to work so I only swam for RT minutes.

    I do have to say the water temperature was great about 81.

    10x100@1:45 free
    500 free kick w/fins every 3rd lap fly
    5x100@1:45 fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim

    Total 2000 yards
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  11. Another for vinyl fans...

    by , December 23rd, 2011 at 01:21 AM (Alex's swim journal)
    "It was all right"--Lou Reed

    Today's workout was good; another 3000 yards. My buddy Scotty was there and I got in a set of 100s on 2:00 with him... he pushed me pretty good, before our workouts diverged.

    500 free warm-up (9:00)
    5 x 100 on 2:00 (1:24-1:27)
    500 free (9:00)
    5 x 100 on 2:00 (1:30-1:33)
    500 free

    I did 50 breast and 50 back between 500 segments again for recovery.

    OK, so for the Lou Reed and Velvet Underground fans out there here's another youtube video I found surfing the net, "Rock and Roll" from 1970's "Loaded" album... playing on a real turntable.

    [nomedia="http://www.youtube.com/watch?v=2duFNff_ArY"]The Velvet Underground - Rock and Roll - YouTube[/nomedia]

    I wonder if there is a way to get that vinyl sound--you know, the popping and scratchy noises--on digital tracks more often. Didn't realize I missed that; brings back some cool memories, doesn't it?
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  12. Thursday, Dec. 22

    by , December 22nd, 2011 at 11:14 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises, 15 minutes

    Bike, 40 minutes

    Stretching, 25 minutes


    Swim/SCY @ Mason:

    Warm up & Transition:

    400 swim
    400 kick
    400 pull

    -- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.

    4 x 100 build any stroke @ 1:40
    -- I swam smooth 100 IMs

    16 x 25 @ :40
    3 shooters, 1 EZ

    Main Set:

    12 x 150
    3 x 150 various free drills
    3 x 150 free
    3 x 150 various stroke drills
    3 x 150 stroke

    -- No. Instead, I did:
    3 x 150 flutter kick w/board & fins @ 2:45
    3 x 150 backstroke kick w/fins @ 2:30
    3 x 150 flutter kick w/fins @ 2:30
    3 x 150 IM (fly/back/breast) @ 3:00
    -- I snuck in a couple easy 50s between set 2 and 3.

    100 EZ

    Total: 3700

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

    The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.

    I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.

    Rich Abrahams posted the attached pic on my FB wall. That girl has legs!

    Updated December 22nd, 2011 at 11:30 PM by The Fortress

    Categories
    Swim Workouts , Spinning
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  13. End Week 3 of 6

    by , December 22nd, 2011 at 07:23 PM (Chowmi's Blog)
    Well, this is the last swim workout I will do and the 2nd main sprint set of the week.

    SCM, Baylor Fitness Center

    500 warm up

    12 x 50 on 1:00
    3 rounds of 4
    50 kick on back
    50 pull
    50 kick with board
    50 swim

    8x 75 on 1:45
    2 sets of 4

    First set:
    25 sprint/smooth
    25 sprint/smooth
    3 sec rest
    25 sprint kick with board

    100 easy

    Second set:
    s/a/a with TYR Burner Fins

    100 easy

    4 x 25 sprint from a dive
    12.5 fast to full 25 fast

    easy swim, various, about 400+
    (team started, so I swam easy)

    300 swim steady
    75 free/75 back
    50 free/50 back
    25 free/25 back

    The End

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

    I was very glad to see I had the stamina and sprinting capacity to do this set today. I went faster overall than I did last week when I did this similar set, so it was good to see what you can do with a bit more focus and effort! Since I knew I wouldn't be swimming again this week, I did a long easy swim at the end. It took me 1 and 1/2 hours to do it all!

    One more weight/dryland day and that is it. Most likely tomorrow night since Saturday is just too jam packed with activity.
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  14. Sunrise workout

    I had a nice solo swim this morning at my Florida pool. The kids’ team was working there—they were in 5 of 8 lanes when I arrived, with 3 lap swimmers in the other 3 lanes. The sweetheart of a guy who coaches the team offered to consolidate the kids so that I could have my very own lane too—I assured him that splitting a long course lane with another lap swimmer really wasn’t a hardship, and that I could even (horrors) circle swim if need be. He seemed surprised. Lap swimmers here are spoiled!

    Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200s)

    100 FR @ 1:45
    200 FR @ 3:30
    300 FR @ 5:15
    400 FR @ 7:00
    300 FR @ 5:15
    200 FR @ 3:30
    100 FR @ 1:45
    [Goal of set was to go faster on the way down than on the way up the pyramid—I did, going 2-5 seconds under 1:30 pace for the 4/3/2/1 (The first 3 swims were all around 1:35 pace.)]

    100 easy

    6 x 200 @ :15 rest: odds IM kick, evens FR pull or IM swim

    200 warmdown
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  15. SArasota Y Sharks Masters 5:30 AM Workout -12/23/11

    by , December 22nd, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group is having their on deck Christmas party this morning. We will swim for an hour only

    LCM
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    1 X 100 kick 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    4 X {7 X 50
    1 round of each, IM order. Fins optional.
    Breast interval is 1:15, all others 1:00

    WARM DOWN: 1 X 100 easy

    2700M
    Categories
    Swim Workouts
  16. Winter solstice w/ Randy Quaid, Lou Reed, Warhol

    by , December 22nd, 2011 at 01:37 PM (Alex's swim journal)
    After my swim yesterday I watched National Lampoon's "Christmas Vacation" with the family; I now have the image of cousin Eddy in flippers and tank-top bouncing on the diving board with a beer in hand every time I think about going back to the pool (Hawaiian Christmas music in the background... man is that tune catchy!).

    My winter solstice workout was pretty good (for this time of year):

    500 free (about 8:30)*
    10 x 50 on 1:00 (:38-:44)*
    500 free (8:40)*
    10 x 50 on 1:00 (:42-:46)*
    500 free (9:00)*

    *Each 500 segment followed by 50 back and 50 breast

    Total = 3000 SCY

    Finished 5 and a half hours before the official solstice. Times were slow, but crisp enough for me to keep it moving. I've swum more than 325 miles since the last winter solstice (that's like here to Cleveland). Quite a journey; goal for next year = 417 miles (2000-yards/day).

    P.S. This guy was on the cover of a Velvet Underground album! Check it out: [nomedia="http://www.youtube.com/watch?v=WEnsb6-CmKw&feature=related"]Velvet Underground - I&#39;m waiting for the man (1966 acetate) - YouTube[/nomedia]
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  17. 12.22.11 - Thursday workout/mini double

    by , December 22nd, 2011 at 10:10 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp warmer today . Probably around 84-85. It was tough with the heat. Took my kids swimming last night. They have been wanting to go for a while. Since I was there I warmed up a little and did a timed 200. Swam a personal best 2:10 (Meet time earlier in the year was 2:11). When I got home last night I ended up working an additional 3 hours and went to bed very late. Morning workout was pretty nasty especially with the extra workout and lack of sleep. Made pretty much everything but I was dragging through it.

    12.21.11 - Mini double
    SCY

    50 Warm up
    2 x 50 25 SDK on back/25 Easy
    300 Ferry kid drills - mostly swimming br with a small child on my back. This is an excellent way to practice how NOT to swim breaststroke... but the kids seem to enjoy it.
    4 x 50 - :45
    1 x 200 Timed (2:10)
    50 Cool down

    (900 Total)

    12.22.11 - Morning workout
    SCY

    400 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Second one optional - I did both)
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (Second one optional - took second one off)
    1 x 100 - 1:05 (made it! - 1:04)
    50 Easy
    This one hurt pretty bad. I was :02 behind on the first 1:10. Got back :01 on the 3 1:15s but lost :01 on the second 1:10. Taking off the third 1:10 made a huge difference. I was very sore but I was able to swim smooth and fast.

    As with many of Roger's workouts, hard stuff is followed by a good dose of fly. It stinks when you have to do it but mentally I'm a lot tougher because of it.

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - I did easy IM)
    2 x 100 Fly - 1:30 (ouch! Made the first, 1:32 on the second)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total - I did 4200)

    Updated December 22nd, 2011 at 10:33 AM by pmccoy (It's not Friday yet)

    Categories
    Swim Workouts
  18. A quick one

    by , December 22nd, 2011 at 09:06 AM (Mixing it up this year)
    Last swim at the CCAC till next tuesday.

    500 free w/6 beatb kick
    700 free kick w/fins
    300 fly kick drills w/fins
    3x200@3:30 free w/paddles & bouy
    8x50@:10R free w/snorkle 15m kick/20m swim/15m kick

    Total 2500 meters
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  19. Dec 21, 2011 (longest night of the year)

    by , December 21st, 2011 at 10:15 PM (Trying to Train Smarter, Not Just Harder)
    Was disappointed that it was SCY this morning, as I thought we were going long course today. They tell me it will be LCM tomorrow morning, and every morning during the Christmas Break, and then LCM on MWF & Sat am's, SCY on T&Th. Fewer than average # of people there this morning.

    500 back/free
    5 x 200 pull on 2:40
    10 x 50 kick on 1:00
    12 x 100 on 1:20 (held around 1:15's throughout, much to my disapointment)
    10 x 50 kick on 1:00
    5 x 300, pull no paddles on #1, breast/free by 50's on #2 & 5, pull w/paddles on #3, back/free by 50 on #4
    100 easy
    Total: 5200 SCY

    I wonder how doing 100's on the 1:20 in the morning correlates to how well I would do them at lunch. I think I'm a bit slower at 5:30am. I was moderately pleased with my effort this morning, I did consistently keep a 1:15 or better without toys, and without feeling like I was dying. Remember: GOAL 10 x 100 on 1:20 holding under 1:10 on each before SC Nat's
    I am very excited with how well I am swimming this week, and so grateful my elbows are not complaining either yesterday nor today. Tomorrow I don't work, so I plan on going the entire 2 hour practice with the kids (6-8am), and possibly going back at lunch time to catch some rays, depending on my Christmas preparations. I believe I am done with the shopping, 99% done with the wrapping, so I feel like I can kick back and relax and make cookies or something festive. Only problem is, I don't want cookies in the house, because I will eat them!! (ALL)
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  20. Pink Clouds at Sunset

    Today I enjoyed a short swim at the end of a long and busy travel day. I got to visit one of my all-time favorite pools, the Panama City Beach Aquatic Center. I was hoping to run into some swim buddies when I headed over there this afternoon, and as soon as I pulled into the parking lot I saw a couple of familiar faces heading to the pool. I hadn’t seen Paul or Wil since last winter, so I took a few minutes to catch up before we headed in for a swim. Here’s what I did:

    700 scy warmup

    Then I did the beginning of a workout with 3 Paul, David, and John:

    3 x 200 @ 3:30, desc. [I did fr/bk halfsies, 2:59, 2:50, 2:39]

    3 x 150 @ 2:30, desc. [I did fr/bk/fr sandwiches, 2:15, 2:06, 2:00]

    100 warmdown [There was more to the workout, but I was tired and wanted to get some food before I collapsed. I was glad I got in a swim, though, especially since some subtle pink clouds poked out of the drizzly sky during the sunset. I love swimming outdoors!]

    This swim puts me over 700 miles for the year. That seems like a lot.

    And before I sign off, a little holiday gift to everyone who is traveling and perhaps working out in unfamiliar pools—I really like this poem by Alison Luterman, about dealing with less-than-ideal lap swim conditions:

    Because Even the Word Obstacle is an Obstacle
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