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  1. Jimmy Boo Boo Child's Possibly Premature Ejaculation

    by , November 9th, 2012 at 11:01 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)


    It begins!

    All


    All


    All


    All


    All


    All


    All


    ALL (FIRST EVER INDIVIDUAL) AMERICAN!!!!!?





    !


    Let's hope the above ejaculation does not prove premature, for the listings are still preliminary. My fingers have been crossed so long it looks like I have developed arthritis.

    For those hoping to follow in my path to flukish glory in what the current edition of Swimmer calls "the premiere event in swimming, the 100 LCM freestyle", I say it is critical to have a good role model.

    I will happily shoulder that burden for you, just as a little girl down 'Bama way has shouldered that burden for me!


    Note: to see the movie, you need to click on this link. Clicking on the picture below the link won't do you any good.

    I would also like to thank, in as public a way as possible, cinematographer and still photographer nonpareil, John Kuzmkowski.

    How John has time to work on his artistry while simultaneously racking up the #2 position in Go The Distance is beyond me!

    If I were a young girl, and I assure you I am not, I would find this combination of creativity and indefatigable endurance absolutely irresistible.

    http://www.youtube.com/watch?v=gM3wa...ican - YouTube


    Updated November 9th, 2012 at 01:45 PM by jim thornton

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  2. 11.09.12 - Friday workout

    by , November 9th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.

    SCY

    600 warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
    50 Easy

    8 x 150 - 2:15
    * Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
    * Evens IM, drop one stroke (I did Fly/Free/Br)
    50 Easy

    8 x 25 - :40 IM Order, Down easy/Back hard
    8 x 25 - :40 IM Order, Down easy/Back hard no breath
    8 x 25 - :40 Kick Down easy/back hard

    4 rounds of:
    * 50 Hard Pull - :50
    * 50 Easy choice - :50
    * 50 Hard stroke- :50
    100 Easy

    5 x 200 - 3:00
    * 1, 5: Pull backstroke
    * 2, 4: Pull
    * 3: Kick w/ fins

    400 IM Timed (5:33)
    At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.

    200 Cool down

    (5300 Total)

    Updated November 9th, 2012 at 10:28 AM by pmccoy

    Categories
    Swim Workouts
  3. Accomplishment today!

    by , November 9th, 2012 at 08:05 AM (Mixing it up this year)
    Did a test swim today just to see where I am with my lousy kick. I have gotten better!

    500 free
    400 free w/paddles & bouy
    300 free
    200 free kick w/board
    100 free

    500 free kick w/zoomers moderate pace
    5x100@1:45 free w/paddles & bouy held 1:35's
    500 free kick w/board for time 13:28 my best ever!
    100 EZ

    Total 3100 meters
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  4. Thurs, Nov. 8, 2012 7:10-9:00pm & Anniversary

    by , November 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Not that anniversary...my work anniversary.
    I just completed 8 years at my current job as a Line Mechanic @ Stemilt Growers, which is by far my longest term job I've had thus far. [nomedia="http://www.youtube.com/watch?v=yVad0LOCwQQ&feature=channel&list=UL"]Packing Organic Apples - YouTube[/nomedia](with no sound) that shows some of the main packing line in our main plant in Wenatchee. [nomedia="http://www.youtube.com/watch?v=Ij94-gnoQ8Q&feature=related"]Stemilt Growers - YouTube[/nomedia].
    -----------------------------------------

    Warmup:

    500 Free/Back by 25s (I missed this part)

    12 x 25 V-Sit Scull @ 1:00

    16 x 50 Choice Str. @ 1:10, warm up/stretch out
    (1100/1100)

    Test Set #1:




    10 x 100 IM @ 1:40 (I missed this one last time)
    • Avg. 1:11 (ranged 1:10-1:12)
    • HR of 29 beats/10 sec.
    • was following a boy who avg'd 1:05s!! He's a breaststroker/distance guy
    200 EZ
    (1200/2300)

    Test Set #2:




    10 x 100 IM Kick @ 2:15 (REALLY wished I could miss this one)
    • Done as 25 Dolphin w/ board, drop it off, 25 Streamline Back kick, 25 Breast kick w/ arms "behind you" at sides, grab board - 25 Flutter kick.
    • Avg. 1:40 ranged 1:39-1:40
    • HR of ~19 to 20 beats/10 seconds
    • Yes I was trying...this is just a dumb one IMO
    • again...smoked by breaststroke kid, and a couple girls
    200 EZ (or in my case pick it up to get my body warm again)
    (1200/3500)


    "Main Set" - That's my title for it, because it was the only good thing done today.

    4 x 300 Free Pull @ 5:00
    goal was to start with a 25 HR, and increase it to ~29 HR by the 4th one.
    I went 3:22/3:15/3:09*/3:14

    *Hell yeah!


    300 EZ

    --------------------------
    5000 Yards



    I'm going to skip tomorrow night's practice, so I can get to bed at a decent hour for the Saturday morning marathon drive to Sandpoint, ID for the SCM meet.

    John, my coach, wants me to really negative split my 800, and work the walls. And I guess have fun, but he didn't say that...

    Updated November 9th, 2012 at 01:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. 5000-yard workout

    by , November 8th, 2012 at 05:02 PM (Alex's swim journal)
    I missed my workout yesterday... for a good cause (more on that below); so today I felt like I had to make up ground. I started off sluggish, but picked up a little steam. I finished the workout with 5000 total yards in just under 1:45.00, the longest workout I've done since this summer. Here's what I did:

    WARM-UP:
    300 (100 each fr/br/bk)
    500 free on 9:00
    100 br
    100 bk

    SET #1:
    10 x 50 on 1:00 (mostly :43-:44)
    10 x 100 on 2:00 (middle 4-6 at 1:25-1:27)

    300 (br/bk/fr) + 2 minutes rest

    SET #2:
    5 x 200 on 4:00 (all in 3:07-3:09)
    5 x 100 on 2:00 (1:31-1:36)

    COOL-DOWN:
    200 (br/bk)
    500 easy free (counting strokes, stretching it out)

    The two sets, 1500 each, add up to 3000 yards of really hard swimming for me. That's a confidence builder!

    So, the reason I missed yesterday's workout was because of a super busy day ending with the happy occasion of Anthony's (he's my middle son) Cross Country team banquet and award ceremony. I'm happy to see the next generation of kids embrace the endurance sports, so this is always a neat event. And this year Anthony received the "Most Improved" award for the boys team.... He worked really hard for that and I am super proud of him!

    Click image for larger version. 

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    What a great smile (thanks to the orthodontist for that one!)... oh, and don't tell Anthony I put his picture up; I don't want to embarrass him unduly.
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  6. Thursday, Nov. 8

    by , November 8th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    10 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Picked and modified a set from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=277433#post277433"]U.S. Masters Swimming Discussion Forums[/ame]

    2 x (11 x progressive 50 w/fins) @ 1:30
    1-2 = burst + cruise
    3 = 25 AFAP + 25 EZ
    4 = EZ
    5 = 100 pace
    6-7 = EZ
    8 = AFAP
    9-11 = EZ

    R1 = swim (25 free: 10 high, 50 back: 24 high, 50 fly: 23 mid
    R2 = kick (25 shooter = 9, 50 dolphin kick w/board = 26 low, 50 double shooter = 21 low

    6 x 40 w/bungee cord & fins @ 2:00
    -- swim until taut and then strong strokes/kicks for :30 and zip back
    -- 2 breast, 2 back, 2 back kick
    50 EZ

    4 x 40 w/bungee cord & fins @ 1:15
    -- SDK UW on back until cord is taut and then 12 fast kicks UW & zip back

    100 EZ

    Total: 3050


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

    I need to get myself entered in our Nov. 18 SCM meet. https://www.clubassistant.com/club/m...1481&smid=4182. I think I will only swim the 100 fly and 100 breast. Pete and I were discussing possible relays yesterday, but we need another GMUP male. Teen Fort has been tasked with trying to persuade Bob Hansen or Brad Gandee tonight. I was perfectly happy with a mixed 200 free and 200 medley. She wants to do the 400 medley at the end of the meet as well. No way do I want to swim the 100 fly as my 5th event that day!


    LCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php

    With my two #3 rankings in the 50 and 100 evil, I fear freestyle may be my worst stroke. heehee

    Updated November 8th, 2012 at 08:05 PM by The Fortress

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  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/20122

    by , November 8th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will go very light today as we have a meet this weekend. A lot of time will be spent using the new Myrtha Track Start blocks that were recently added.

    SCM
    WARM UP:
    1 X 300 5:20 5:15
    2 X 100 1:50 1:45
    4 X 50 1:00 1:00
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    Block work

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  8. Wednesday, 11/7/12

    by , November 8th, 2012 at 10:28 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (600)
    100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

    Set #1 (1150)
    Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
    - with buoy , freestyle paddles & snorkel, around 1:15

    12 x 25/40
    1,2 = 1st 12.5 fast
    3,4 = 2nd 12.5 fast
    5 - 8 = 25 fast
    9-12 = smooth

    6 x 75/1:20 like above but breath on 3
    - buoy only, around 1:00-1:02

    Set #2: Kick with fins (800)
    2 times through, 1st time with board & snorkel, 2nd time on back
    1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
    3 x 50/1:00 " - 1st round 40's, 2nd round 38's
    4 x 25/30 fast - 16-17 on all

    Warm down (500)
    1 - 2 x 100/1:45 smooth build - 1 free, 1 back
    4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
    4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

    Total: 3050 yards
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  9. 11.08.12 - Thursday workout

    by , November 8th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Keith and Teresa.

    SCY

    600 Warm up

    2 x 200 IM - 3:00
    50 Easy - 2:00
    4 x 150 - 2:30 (Fly/Back/50 Kick/Br/Fr)
    50 Easy - 2:00
    4 x 100 IM - 1:30 (Descend - can't remember times but the last one was about 1:18)
    50 Easy - 2:00
    4 x 50 Kick - 1:00
    50 Easy - 2:00
    2 x 200 Pull - 3:00 (2:19, 2:15 - lost a paddle on both of these and had to stop)
    50 Easy - 2:00
    4 x 75 - 1:15 Convert free -> fly
    4 x 75 - 1:15 Convert fly -> back
    50 Easy - 2:00
    4 x 100 Pull - 1:45 (Descend 1:10, 1:04, 1:02, :58)
    50 Easy - 2:00
    4 x 50 - 1:00 (Down sdk w/ fins, back easy)

    800 IM - 12:00 (11:55)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  10. Recovery day and monofin play

    by , November 8th, 2012 at 07:55 AM (Mixing it up this year)
    I think these two go together perfectly.

    My back loosened up really well this morning, that is not to say that by noon I won't be hurting. I'll just have to see.

    500 free
    5x100@:15R as 25 scull/25rt arm/25lt arm/25 kick on back

    8x25@1:00 shooters w/monofin
    6x100@2:00 fly w/monofin as 25rt arm/25lt arm/25 kick/25 swim
    8x25@1:00 fly w/monofin

    5x100@1:30 free long and smooth w/paddles
    held 1:27's without really pushing
    200 free EZ

    Total 2700 yards
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  11. Wed, Nov. 7, 2012 7:30-9:00pm

    by , November 8th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    The coach had a small awards ceremony for the few kids on the team who went to the meet in Yakima last weekend, so our practice was delayed a little bit. I didn't mind one bit...and it is nice to see how well these kids do as well.


    I was sore and sluggish today even before getting into the water...this isn't going to be a good day...

    Warmup:

    400 Free
    400 Kick w/ board
    400 Free Pull
    (1200/1200)

    10 x 50 SDKick w/ fins on back @ :45
    1:00 rest
    10 x 50 SDKick w/ fins on back @ :40
    (1000/2200)

    10 x 50 Free @ :50 holding 500 pace
    started off at :31s, dropped to :30s, last 3 were at :29s (I was going 2nd in the lane, so I had a bit of a draft going)
    (500/2700)


    200 IM stretch out, but work the walls
    4 x 50 FAST @ 1:00, IM Order, 1 each stroke
    :29/:34/:37/:28
    (400/3100)

    200 Fly Drill (50 Right Arm/Left Arm, 50 1 Right, 2 Reg. Str. w/ breath, 1 Left, 2 Reg. Str. w/ breath)
    4 x 50 Fly FAST @ 1:00
    :30/:32/:32/:30
    (400/3500)

    200 Back EZ but work the walls
    4 x 50 Back FAST @ 1:00
    :34ish or so, whatever (it's my evilstroke)
    (400/3900)

    200 Breast EZ but work the walls
    did long pullouts then 5-6 SPL
    ***
    4 x 50 Free FAST @ 1:00 (ran short on time, so John skipped us to the Fast Frees)
    :28/:29/:28/:26+
    (400/4300)

    200 EZ

    ----------------------
    4500 Yards


    I have another meet coming up this weekend out in Sandpoint, Idaho. SCM fun in a not so fun pool, but I'll make it what I can. That Guy will be there as well, should I be able to find him on the side of the road (it would be a bummer if I can't find him though).

    800 Free, 200 Back, 200 Breast, 200 Fly**, 100 IM
    (**probably will throw in a 100 Fly Split request as well...T.G...try to hang on for the ride)
    There was a surge of last minute entries today, so the meet is now up in the range of our "normal size" meets that we have in the Inland NW. I'm cool with that. The worst part of the trip will be the 4+ hours of driving each way to and from the meet, but it's not too bad really.

    Updated November 8th, 2012 at 01:54 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  12. Wed., Nov 7 -

    Swam with Roger, Danny, Peter, the two Dave's, and Meredith. Didn't warm up before starting the sets and I think it affected my speed. Overall, while we did some speed sets, I just didn't feel fast, so this workout was more for endurance and strength (or at least that's my story).

    5x200 on 3:00 (2:45's)
    100 Back
    5 times through
    50 hard on :35 (this was hard to make)
    100 easy on 1:40
    100 Kick
    5 times through
    50 Kick on :50
    100 Easy on 1:35
    4x100 Back w/paddles on 1:30 (yeah)
    6x50 Hard no breather down/easy back (need to work on my no breathers)
    100 Kick
    300 Free w/paddles - 4:00
    5x100 Back w/paddles on 1:40
    4x50 IM order (did the fly and breast - need more)
    5x100 Free w/paddles on 1:30
    6x100 Alt. Back and Free on 1:35

    5600 yards
    110 minutes
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  13. Wednesday 11/7/12

    Wednesday 11/7

    AM only SCY

    300 @ 4:30 swim 4/6/2 turns
    4x50 @ 1:00 kick on back 25 rotate kick/25 S-line kick
    200 @ 3:15 50 FR/50 BK
    4x50 @ 1:00 FR drill
    100 @ 1:30 I.M.
    4x50 @ :55 25 dr/25 swim 1 each stroke

    4x250 @ 3:20 pull w/ buoy + paddles + snorkel D1-4 (3:02, 2:50, 2:41, 2:31)
    8x50 @ 1:00 V.S. kick 4 w/ board FR, 4 no board BR
    4x150 @ 2:15 pull w/ buoy + paddles + snorkel D1-4 (1:46, 1:40, 1:34, 1:28)
    8x50 @ :55 V.S. 4 FR/4 BR

    100 EZ

    Total: 3700
    Categories
    Swim Workouts
  14. Wed., Nov. 7

    by , November 7th, 2012 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    2 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00

    400 social kick

    4 x (4 x 25 shooters w/fins) @ :40
    1 = DPK
    2 = burst + cruise
    3 = EZ
    4 = fast
    -- Tough interval for this set with the fast ones. I kicked on top of the water for a couple of the EZ ones.

    300 social kick
    hot tubbing
    chatting with Wally

    2 x (4 x 50) @ 1:00
    1 = fly drill
    2 = back
    3 = breast
    4 = free

    50 EZ

    Total: 2650


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

    Did a mostly recovery workout today. I was feeling kinda tired, maybe from the 3 x drylands in 5 days. Hopefully, I'll be able to bring some heat tomorrow.

    I'm pining for a black Arena suit for nationals next year. Why doesn't Arena make black?!
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/20122

    by , November 7th, 2012 at 04:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    3 X 50 kick 1:15
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 3:00
    Choice, swim @85/90%
    1 X 100 easy

    3 X 25 sprint :40
    1 X 25 easy 1:00
    Four rounds

    1 X 125 easy
    1 X 100 blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3025Y
    Categories
    Swim Workouts
  16. Wednesday, November 7, 2012

    by , November 7th, 2012 at 01:18 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 64, pool at 78, 100% water clarity.
    Partly cloudy gray skies with humidity at 55%

    Focus - Freestyle, Pace

    *Warm up*
    1x500 FR
    6x50 frK
    1x400 frP

    *Set 1*
    10(100 FR swim, 50 K on 2:15)
    • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
    • 50 K ave 48


    *Set 2*
    1x800 DPS FR/BK by 100
    2x200 BR K50,S50 w/Snorkel
    3x100 Fly as 25 drill, 25 swim

    *Set 3*
    4(4x50 FR on 1:00, EZ 200)
    1. 30, 30, 30, 29
    2. 30, 29, 29, 29
    3. 29, 29, 29, 28
    4. 29, 29, 28, 28


    *Set 4*
    1x1000 Pull w/paddles,bouy,tube as:
    500 DPS, 500 as 50 smooth, 50 strong

    Warm down: 200 EZ DPS FR

    Comments:
    • Warmup - The 50 frK were 47-46 (my best so far this training phase)
    • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
    • Set 2 - Recovery
    • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
    • Set 4 - Was able to find my stroke again, and the last 500 felt great.
    • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

    Updated November 20th, 2012 at 08:51 PM by fdtotten

    Categories
    Swim Workouts
  17. Tuesday, 11/6/12

    by , November 7th, 2012 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    400 swim - 200 free/200 back
    200 kick build - w/board & snorkel
    4 x 75/1:30 (25 scull - 25 drill - 25 swim build)


    Set #1 (300)
    12 x 25/40 Alternate 2 ez - 1 fast
    - IM order by 3's

    Set #2 (900)
    9 x 100 free
    3/1:30 moderate - 1:20-1:22-1:22
    3/1:45 stronger - 1:20-1:18-1:18
    3/2:00 strongest - 1:15-1:16-1:16


    Set #3 DPS Swim (400)
    8 x 25/30 dps in sets of 4
    - Free = 13-12-14-15
    - Back 14-15-15-16
    2 x 100/40sr Strong build - similar dps as above

    6 x 50 kick/1:10 - on back all between 53 and 55

    Warm down
    200 easy free & back

    Total: 3000 yards






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  18. 11.07.12 - Wednesday workout

    by , November 7th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Danny and Meredith. No drag suit today... still under repair.

    SCY

    600 Warm up

    200 Free - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    100 Fly/100 Kick - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    200 Free - 3:00
    50 Easy

    5 Rounds of:
    * 50 hard free - :35
    * 100 Easy - 1:40

    5 Rounds of:
    * 50 hard kick - :45
    * 100 Easy (at least 50 fly) - 1:45

    6:00 Easy fly (made 350 yards)

    6 x 50 - 1:00 down hard sdk, back easy (used fins)
    2:00 break
    50 sdk w/ fins, no breath - I was very surprised how easily I made this. I didn't push the kick hard and made it with breath to spare.

    300 Timed pull (3:17.5)
    50 Easy

    16 x 50 - :55 (IM Order, descend by round)
    Actually made :35 on the breaststroke. Looks like some of the changes Blakely has me doing are working.

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  19. Distance Day

    by , November 7th, 2012 at 07:42 AM (Mixing it up this year)
    Felt really good today which was surprising, I really expected to hurt more from my weightlifting.

    Last night I gave my kids an easy set of 8x100@1:30 some did 8x75 instead and yet the ones I knew would get out with this ailment or that ailment after doing only 2 they did not disappoint me. So when they tried to return to their lanes mid set I told them all to go sit in the bleachers until it was over. Rude awakening. I think they will think twice about doing that again. Some of these kids can beat me in a 1650.

    So this old lady that is 3 times their age and has a bad back, doesn't recover well and carries too much extra weight did this workout this morning:

    500 Free
    500 Free kick w/zoomers every 3rd lap fast
    15x100 free w/paddles & bouy
    #1-5@1:35 held 1:22's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:20's
    #13-14@1:20 held 1:18's
    #15@1:15 went 1:18 still trying to make that one
    5x100@:15RI #1 back, #2 breast kick, #3 fly 1 arm drill, #4 breast pull, #5 back
    500 w/snorkle as 200 free/50 kick/200 free/50 kick

    Total 3500 yards
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  20. Tues, Nov. 6, 2012 7:10-9:00pm

    by , November 7th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Got to the pool late tonight from getting my kids back home after their swimming lessons...so I missed out on the warmup.

    Yeah!! Because it was another one of those 500 (25 blah/25 blah/25 .../...)


    Warmup:
    I did do a 100 Free warmup as they were finishing and getting ready for the next set.


    20 x 50 Kick w/ fins (did SDK on back) @ :50 odds EZ, evens Fast
    (1100/1100)

    10 x 50 Free @ :50 (500 pace)
    could only hold :31/:32s...a few :33s
    I was still trying to get my arms moving at this point.

    200 EZ
    (1200/2300)


    Main Set:



    3 Rounds of 4 x 200s @ 5:00
    • Round 1 is IMs
    • went 2:32/2:30/2:24/2:25
    • -
    • Round 2 is Stroke (all the same - did backstroke)
    • went 2:30/2:30/2:28/2:29 - was quite happy with these
    • -
    • Round 3 is Free
    • went 2:12/2:13/2:10/2:04!!
    We had 4 and 5 per lane today, so this was a pretty intense set to do with so many people in the lanes...pretty much a wave pool. Had there been less people (waves) I probably would've done Fly for the 2nd round of 200s, but I was happy doing back today.
    Not a bad way to end the set with a 2:04 Free!
    (2400/4700)

    4 x 25 @ 1:00 One of each stroke FAST

    200 EZ and out

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    5000 Yards