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  1. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 02:13 AM by eric.carlson

    Categories
    Swim Workouts
  2. You know you are a swimmer when...

    You think nothing of taking a weekend swim and counting that as your shower. I know I am not the only one out there that has done this.
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  3. Last summer beach day

    I enjoyed a fun, mellow day at the beach today. I’ve been lackadaisical about my training this week—after the big P2P swim, I was initially so happy to finish with my body intact that I signed up for a couple of late-season races and started making plans for improving my speed with more pool workouts. But after that first burst of enthusiasm I found myself waking up and not wanting to go to the pool--I think I discounted the need for a mental break from training, if not a physical one. So for the last week or so I’ve not swum much, and have been just following my instincts about what feels fun to do rather than thinking in terms of shoulds.

    That meant I hadn’t gotten out to the beach yet this weekend. But I woke up this morning wanting to go, in part because I missed seeing my CIBBOWS friends. I arrived at Brighton around 10:30, and did a social 2-mile swim to the pier and back. I started out swimming by myself, but circled back to find some swim buddies after less than a half mile, just because I was feeling a little lonely. Luckily I found Patty and Capri to talk to, and we then spotted Mike swimming in our direction. (Patty prides herself in being able to identify swimmers by their strokes when they’re still quite far away, and she’s usually right). They sent me off with him, and we swam mostly together the rest of the way.

    I stayed at the beach afterwards for a good couple of hours, which included an extended in-the-water synchro session. The ocean temp was 75 degrees, perfect for goofing around in the water and chatting. By the end of our “practice” there were ten of us out there rehearsing various synchro moves and performing a rudimentary routine. We got a standing ovation from the guards when we were done, and at least one beachgoer asked where we learned our skills! It’s bittersweet to think that this is the guards’ last weekend at Brighton, and that summer is truly ending.
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  4. Sunday Funday

    Had a good swim!

    W/U 300 sw
    300 k

    6 x 150

    6 x 100

    6 x 50

    c/d 100

    3100

    It was a good swim. felt strong after yesterday's water polo scrimmage. due to the holiday, not many people were in the pool. hoping to get some time in the pool tomorrow.
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  5. Uncharted territory: 100 LCM Free

    by , September 2nd, 2012 at 08:55 AM (Chowmi's Blog)
    This is the last weekend in purgatory. I am making the best of our time away from Baylor and SCM noon workouts. Yesterday and today i'm swimming LCM workouts at SMU.

    I decided to have a good positive attitude about the workout's main focus of 3 x 100s. While my attention span and internal clock are set to under :30, I made the most of it and tried my best!

    Here is what we did yesterday:

    800 warm up
    200 swim/pull/kick/swim
    ==>no. 800 was too much for me. I stopped at 600 and goofed around in the corner.

    8 x 50 on 1:00 kick/drill
    I used my Speedo optimus fins. Drill was alternating scull or 1 arm; other arm at the side.

    5 x 100's on your lane's interval plus 15
    (fastest lane started at 1:40; our lane rounded up to 2:00)
    slow
    medium
    FAST
    medium
    slow

    1:35, 1:25, 1:11, 1:25, 1:35

    QUESTION: is 1:11 a good time?

    2 x 200 pull
    ==>no. I walked to the deep end and did 2 x DIVES PLUS BREAKOUTS

    3 x 100 on same interval above
    slow
    medium
    FAST

    1:30, 1:25, 1:11

    QUESTION: same question.

    6 x 50 on :55 recovery

    1 x 100 all out

    1:08 high according to coach. I would have said 1:09 flat so that makes sense.

    QUESTION: is this a good time? I think it's solid, given I never swim a fast 100 LCM, and I haven't swum it in a meet since USMS Nationals, LCM in 1998 (and I did a 1:02 at that meet). If I even split, that 34.5s. Assuming that I didn't, then I would say a 32, 36 split seems reasonable. I doubt I went out any faster than a 32, maybe 31, but I could not have come home any slower than 36 or 37, which sounds quite good to me from a push 100.

    I think my goal is to go 1:05 or even under in workout. That would mean a 30 or 31 but doing it with less effort, then coming back in 33 to 35. That seems a very reasonable and doable time with more LCM and comfort for a full 100.

    But do I really care? Only if I decided to actually swim the 100 in a meet. It may be my bonus event, so maybe I should add it to the list.

    +++++++++++++++++++++++
    Today I am not sure what will happen. I think there is some group that is going to be doing a 10k overlapping our workout, so I am resigned to squashed lanes and not doing what I want. I am prepared to just slog through yardarge, as there is no other swim option today (and doin' that 10k isn't one of them!!) and there's no workout tomorrow.

    +++++++++++++++++++++++
    Should I do another full cycle of P90X or just order stupid Insanity now and stop talking about it? What is the meaning of life? How much do I need for retirement? Such are the questions I ask myself these days.
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  6. Saturday, Sept 1 - Keeping It Going

    Swam at the Huntsville Nat with Peter, Bob, Bob, and Gina. Did a lot paddles today just trying to stay somewhat close to Peter. Pretty pleased with my pace. Now to maintain and try to make the faster times my base pace.

    150 Free
    400 Kick
    8x100 Free on 1:30 - Descended these from 1:22 down to 1:15 on the last one - good for me and for a 1:30 interval
    4x200 Free w/paddles on 3:00 - Descended these from 2:35 down to 2:31
    4 times through 50/100/50 on :55/1:40/:55 - Back w/paddles - the 100 backs started at 1:20, last one was 1:18
    2 times through 200/100/50 on 3:00/1:45/:45 - Free w/paddles
    2 times through 200/100/50 on 3:00/1:30/:45 - Free w/paddles
    3x100 Free on 1:40

    4650 yards
    85 minutes

    Updated September 1st, 2012 at 07:45 PM by David W Cochran (additional info)

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  7. Lactate Set in hot water not good

    by , September 1st, 2012 at 03:51 PM (Mixing it up this year)
    Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

    500 choice

    8x25@:45 shooters no fins
    8x25@:45 kick build

    3 x (4 x 25) variables @:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace

    100 EZ

    Main Sets:

    5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
    8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
    1:00 rest

    5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
    8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
    1:00 rest

    200 EZ
    100 EZ kick

    Total: 3000
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  8. 09.01.12 - Saturday workout

    by , September 1st, 2012 at 01:53 PM (Pete's swim blog)
    Swam w/ Dave, Gina, Bob and Bob in Huntsville.

    SCY

    400 Warm up

    4 x 50 Kick - 1:00 (no fins)
    8 x 50 IM Order - :55
    4 x 100 Kick w/ fins
    8 x 100 Free - 1:30 (1:12-1:13)

    4 x 200 Pull - 3:00 (2:20, 2:17, 2:13, 2:08)
    Descended these unlike yesterday when I blew it all out on the first one. Felt better. I didn't hit 2:05 but the 2:08 felt very smooth.

    4 Times through:
    * 50 Stroke - :55 (IM Order)
    * 100 IM - 1:45
    * 50 Stroke - :55 (IM Order)

    2 Times through:
    * 200 Free - 3:00 (2nd time, pull)
    * 100 IM - 1:45 (2nd time, 1:30)
    * 50 Free - :45
    * 200 IM - 3:00
    * 100 Free - 1:45 (2nd time, 1:30, pull)
    * 50 Bk - :45

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  9. Saturday, 9/1/12

    by , September 1st, 2012 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Did Workout #5 from Leslie's HIT for this week. Was a killer!


    Warm up/Transition:
    500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    8 x 50/1:15 kick with fins
    odds = 25 shooter + 25 EZ
    evens = 25 build + 25 EZ

    3 x (4 x 25)/:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace
    - did round 1 fly, round 2 back, round 3 free


    100 EZ

    Main Sets:
    5 x 100 kick w/fins /2:00 -- descend to fast

    - flutter with board & snorkel, went 1:31->1:23
    - extra :30 sr

    8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
    - on back, 8 fast sdk then fast kick on surface
    1:00 rest


    5 x 100 w/paddles /2:00-- descend to fast
    - with freestyler paddles, went 1:30->1:21
    - extra :30 sr

    8 x 25 w/paddles /:45
    odds = AFAP
    evens = EZ
    1:00 rest


    5 x 100 w/paddles & fins /2:00-- descend to fast
    - back with fins & catch paddles, went 1:38->1:29
    8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
    - ave 18-19

    100 EZ

    Total: 3500 meters
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  10. Aerobic Sat.

    600 mix up

    500 EZ r/15
    5 x 100 r/5
    400 EZ r/15
    4 x 100 r/5
    300 strong r/15
    3 x 100 r/5
    200 strong r/15
    2 x 100 r/5
    100 strong r/15
    100 sprint

    100 EZ

    4 rounds of 4 x 50 r/ 15
    #1 fast
    #2 strong
    #3 fast
    #4 EZ
    Repeat
    I did odd rounds back, even rounds breast

    100 w/d

    4600 scy

    Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
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  11. Swimming in Social Media (September-October 2012)

    by , September 1st, 2012 at 12:00 AM (SWIMMER Editorials)
    Love it or hate it, social media has become a part of everyday life. Understanding its impact means more than deciphering those little symbols above the number keys that we never used very much before. #whatisahashtaganyway @MastersSwimming?!

    For anyone born before 1990, the rapidity with which information flies around can be stunning. We now rely on smartphone apps for things we used to have to wait hours or days for: weather forecasts, news, sports scores, all available at the touch of a button. With apps such as Active’s Meet Mobile, how many of us get irritated when the splits of our last race aren’t posted by the time we get out of the warm-down pool? #behonest

    As with any newfangled thing, many people who’ve been around longer than the technology will grumble. Others will try it and find creative ways to use it, discarding what they don’t like. The young’uns will just wonder what all the fuss is about. Some of them will never realize that in the old days, during a dining experience, people faced each other and exchanged information—often referred to as conversation—with those actually seated at the table. y r u lookn at ur napkin?

    Did you follow the Olympics via Twitter and Facebook? Or did you wait until prime time, with the hope that none of your social media–crazy friends would let slip what they saw on their Twitter feeds or post spoilers on their Facebook timelines? NBC didn’t need social media to spoil results when it aired promos of interviews with gold-medalist Missy Franklin when it hadn’t yet aired the actual gold-medal race. #epicfail

    As a 42-year-old organization that hopes to attract members of all ages, USMS is using these tools to encourage conversation and sharing. Ben Christoffel of Liquid Media manages USMS social media platforms: “Social media is not replacing traditional means of communication, but rather enhancing the way we communicate as a whole.”

    USMS clubs are using social media to keep their swimmers engaged. Some coaches tweet pool closures or other last-minute practice changes. Having a Facebook page is nothing new, but using Facebook instead of a club website has become an attractive option for clubs that don’t have the funds or in-house expertise to build and maintain a traditional website.

    With social media tools, says Christoffel, “Masters programs can communicate, encourage and inform by posting real-time updates and media-rich content to keep their members involved outside the pool." Love it or hate it, social media is here to stay.

    Updated September 3rd, 2014 at 11:20 AM by Editor

    Categories
    Staff Blogs
  12. Friday, August 31, 2012 5:30pm - Fly for Peony

    by , August 31st, 2012 at 11:05 PM (Fast Food Makes for Fast Swimming!)
    I decided to make this a tribute workout to my teammate Peony Munger, who passed away early this morning after over a year of battling pancreatic cancer. Many of you already know her story about the 1000+ miles of butterfly that she's done over the past few years, and tonight I wanted to do one for her. She will be missed. Love you Peony! Rest in peace.

    News article: http://www.wenatcheeworld.com/news/2...wimmer-passes/

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

    Warmup:

    200 Free

    Peony's Mile

    1650 Fly
    I originally planned on this being a straight swim, but 1/2way through it plans changed.
    Went: 800 Fly then 1:00 rest (500 split was 6:25)
    200 Fly then :20 rest
    200 Fly then :20 rest
    100 Fly then :10 rest
    100 Fly then :10 rest
    100 Fly then :15 rest
    100 Fly then :15 rest
    50 Fly

    My total time was 24:30, so minus the breaks I was around 22:00 for the mile fly. I used my first break to stretch a little, and the smaller breaks gave me enough time for a few sips of Gatorade and time to keep going. Felt like a marathon swim, but can't compare to one the same way.

    150 EZ Backstroke slooooooooooooow

    500 Free EZ Pull (my neck and left shoulder were stiff here)

    Now swam with Jared who was in the next lane over:

    500 Free Swim
    This turned out to be a race, though neither of us knew it going into the swim. We both started off easy, side by side. At the 150, Jared increased pace, I matched him. 250 increased pace again. At this point we knew it was a race to the finish. At the 350 Jared began to build even stronger, and I had to work to stay up. Going into the 425/450 we were about a 90% sprint, and the final length was no holding back. We pretty much tied at the finish (but I think I got him)
    I was eyeballing the clock for our splits along the way:
    200 - 2:30ish
    300 - 3:40ihs
    400 - 4:48ish
    500 - 5:55
    To be 2:30 at the 200 and finish under 6:00 was great.
    At the end we both said to each other "I didn't know that was a race, but it ended up that way." That's what you get with competition, even in practice!

    5 x 100 @ :15 rest
    Odds Back w/ 4-5 SDKs each length
    Evens Free w/ 4 SDKs off final turn

    100 EZ

    ----------------------
    3600 Yards

    Now I just have to prepare myself for the 2 hour beatings that will be coming my way next week as I join the age group team for the first time in...uh...well since college...13 years.

    Updated September 1st, 2012 at 12:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  13. Friday August 31st - AM Swim

    At home with Susan and Josh.

    Warmup (700)
    1 x 200 @ 3:10
    3 x 100 @ 1:40 - descend (1:16 .. 1:12)
    4 x 50 @ :45 - descend

    Set I (1250 / 1950)
    Lifted from fort's WORKOUT #4 in this week's [ame="http://forums.usms.org/showthread.php?t=21283"]High Intensity Training[/ame]


    5 x 100 kick w/fins @ 1:45 descend to fast (went 1:11 on the last one)
    50 easy

    8 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
    50 easy

    200 AFAP kick w/fins for time (went 2:24, not so fast)
    50 easy

    Set II (1200 / 3150)
    2 x 200 pull @ 3:00
    2 x 200 pull @ 2:50
    2 x 200 pull @ 2:40
    Breath every 5 strokes. Went ~2:30 on all.

    100 easy

    ** 3250 yards **

    I often do underwater SDK with fins as part of a kick set, so when I saw the under/over 50s in fort's "Monster kick day" workout I thought it would be fun to do them instead of my usual 25s. I assumed they would be easier than doing back-to-back 25s but I was wrong - they were much harder.
    Categories
    Swim Workouts
  14. Friday, August 31 - 400 miles

    Reached 400 miles for the year today. Well on the way to 500 for the year even though my pace has slowed down over the summer.

    Swam with Peter, Dave B, Dave M, Ray, Kyle, and Glenda from Florida. Did sets of three which was a little unusual. Pretty good pace for me throughout.

    2 times through
    3x200 on 3:00 (1st set warm up - 2:45's, 2nd set 2:40's)
    3x150 Free/Back/Free on 2:30
    100 Free/Back
    3x100 on 1:45 (1st - 1:16's, 2nd - 1:18's)
    3x50 on :45 (:37's; :40's)
    200 Kick

    5x100 Back w/paddles on 1:45
    5x50 Back w/paddles on 1:00 (:37's)

    4350 yards
    85 minutes
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  15. Friday, 8/31/12

    by , August 31st, 2012 at 05:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm finally starting to feel better in the water and some of my speed is coming back.

    Warm-up
    300 swim choice - did 150 free/150 back

    200 IM Kick
    4 x 75's @ 1:30 as:
    50 swim/build to 90%/R:10/25 power kick
    4 x 50's @ 1:00 descend 1-4 to 200 pace

    Main Set
    2x, #1 back, #2 free
    1 x 100 max effort back = 1:31, free = 1:18
    1 x 100 recovery @ 2:00
    2 x 50's = #1 max effort, back = 43, free = 37

    #2 the last 50 of 200 race pace back = 44, free = 38
    1 x 100 recovery @ 2:00
    4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
    1 x 100 recovery @ 2:00


    Cool Down
    400 easy

    Total: 2600 meters
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/03/20122

    by , August 31st, 2012 at 05:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X250 4:00
    4 X 100 1:30
    10 X 50 5 on :50 5 on :45

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    4 X 100 2:00
    #1: moderate
    #2: 75 mod/25 fast
    #3:50 mod/50 fast
    #4: 25 mod/75 fast

    $$$ 30 50's $$$
    5 X 50 :40-make the interval-
    1 X 50 fast :45
    4 X 50 :45
    2 X 50 fast :50
    3 X 50 :50
    3 X 50 fast :55
    2 X 50 :55
    4 X 50 fast 1:00
    1 X 50 1:05
    5 X 50 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  17. Thursday August 30th - PM Weights

    TRX Planks
    front 1:00
    left side 1:00
    right side 1:00

    TRX Hamstrings Curls
    2 sets of 30

    TRX Hip Press
    2 sets of 30

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 20 lb. @ 1:00
    5 sets of 3 @ body weight + 25 lb. @ 1:00

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    My arms and shoulders were still tired from this morning's workout so I started chin-ups with only 20 lb. but that wasn't terribly hard to I went to 25 lb., which I could just barely do.
  18. Friday, Aug. 31

    by , August 31st, 2012 at 02:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 25 shooters w/fins @ :40
    50 EZ

    8 x 50 @ 1:00
    odds = flutter kick w/board
    evens = free
    50 EZ

    Speed Sets:

    Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.

    8 x 25 burst dolphin kick + cruise @ 1:00/1:10
    50 EZ

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    2 x through:
    1 round free (12s), 1 round kick, with fins
    kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)

    6 x 25 @ 100 pace @ :40
    100 EZ
    5 x 25 @ 100 pace @ :40
    100 EZ
    4 x 25 @ 100 pace @ :40
    100 EZ
    3 x 25 @ 100 pace @ :40
    100 EZ

    50 EZ

    Total: 3550


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

    Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.
    Categories
    Swim Workouts
  19. Workout 08/31/12:

    by , August 31st, 2012 at 11:32 AM (Maple Syrup with a Side of Chlorine)
    Ah, finally back to some water. This marks my second trip to a pool (with 3 OW swims), so August was not very active in the Green Mountains. It has been a time of relaxation that I will dub "recovery" to make myself feel better.

    Anyways, not too exciting today ...

    200 FR/200 IM Drill w/u

    400 FR
    200 kick
    200 drills FR
    200 drills stroke
    4 x 50 Quarter's Strong FR
    200 DPS fly stuff (thinking of That Guy's helps)
    100 float
    (Solo/Hoosick Falls/1900yds/40 min)
    ------------------------------------

    So marks the end of the outdoor pool over in Hoosick Falls. Is was my first time in an outdoor pool since high school in the 90's, when we would swim meets in Manchester, Rutland, Burlington, Springfield, and Brattleboro, VT, as well as Charleston and Walpool, NH. They used to have the VT Summer meet outdoors in Vergennes, which was a great meet because in '86 they started to park a Ben and Jerry's ice cream truck in the parking lot, fueling us little ones on Mint Oreo Cookie (my favorite: ), and my folks would stop at the A&W just south of Middlebury on the way home. I am happy to report that swimming still involves dining for me to this day.

    As I was saying, today was the last day of swimming at HF. Latest word on the Rec Center in town is ok I suppose: our local indoor pool has been closed since the first of July for rebuilding of the pool wall, and that construction appears to be complete. A friend mentioned that the planned reopening is not this coming week but the following, so that is a bummer. I still have some OW possibilities that are open, so I will just keep taking it easy until the Rec reopens and I can refocus for the short course season(s) to come.

    I am also dabbling with some ideas towards taking a more central role in the Masters program in town, as in coaching. It would involve giving up some of my own swimming time , but I would really like to see not only the training but also competition side of things increase. We are a workout group under the New England Masters umbrella, and I am thinking of introducing a new team name and logo (the Bennington Area Master's Comets isn't doing it for me). I am thinking Monument Masters (an ode to our beloved Bennington Battle Monument), or the other option is to branch out from the Age Group team in town. Anyone have any thoughts of either option?
    Categories
    Swim Workouts
  20. Thursday 8/30/12

    Thursday 8/30

    PM only SCY

    Time to test my fitness with the Dave Salo 3x300 set (thanks PWB)

    400 swim (100 FR/200 IM k/dr/100 FR)
    4x100 @ 1:20 D1-4
    4x100 @ 1:45 kick D1-4 25 FR/25 FL
    6x50 @ :50 #1 and #6 EZ FR, #2-5 IMO build to fast
    4x25 @ :30 w/ fins 4/5/6/7 fast strokes off the wall
    100 EZ

    3x300 @ 4:30 AFAP consistently through all 3 (3:19, 3:21, 3:24)
    6x50 A.R.
    2 @ :40
    2 @ :45
    2 @ :50

    12x25 @ :30 w/ strapless paddles, odd: R arm only, even: L arm only

    100 EZ

    Total: 3300

    Average 100 pace for the 3x300 was 1:07.1 so my BASE interval for the next few weeks will be 1:15. What that tells me is that I am way out of shape right now :/
    Categories
    Swim Workouts