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  1. Workout 02/29/16: morning

    by , February 29th, 2016 at 10:31 AM (Maple Syrup with a Side of Chlorine)
    A quick leap year swim this morning:

    200 free/ 200 back/ 200 IM drill
    400 shark swim
    4 x (25 easy, 25 fast IMO)
    200 loosen and out
    (Solo/Rec/1400yds/27 min)
    Swim Workouts
  2. 2|28|16 drylands

    by , February 28th, 2016 at 11:51 PM (Blog)
    First day out of the pool for some time, I think since 2|13. Were some light days in in that time span, but nonetheless got wet each day except today.

    Gym day, about 55 minutes

    Warmed up briskly walking for 5 min, lightly stretched, then turned the treadmill up to my run pace. I started feeling more tired than normal, worried if I became overtrained. 2 min in to it, about to fall off machine, I looked down and noticed the pace was at a 6.25 min pace - Oops! Was supposed to be at 8.6 mph (not 9.6)!

    2 min 9.6 mph

    1 min 3 mph walk

    6 min 8.6 mph


    Independent LP machine
    • 1 x 10 each of 45, 90, 135, 180 (each leg)
    • 1 x 9 of 225 (each leg)

    3 supersets of Leg curls + back extensions + weighted step ups (50 lbs)
    Leg extensions - 1 set
    Adductors with back straight (not sitting down)
    • 1 x 10 x 90
    • My secret to breaststroke improvement (better times shall come)

    Updated February 29th, 2016 at 04:12 PM by __steve__

  3. Time Trials

    by , February 28th, 2016 at 01:57 PM (Rules Committee Blog)
    From time to time, we get asked if "time trials" are allowed at USMS sanctioned meets.

    Most people would consider a "time trial" to be something like an independent swim conducted at a meet or independent from a meet based upon an individual swimmer's request. Using this definition, the answer is no. Such independent attempts to establish official times are not permitted at USMS sanctioned meets. However, one of the difficulties in answering this question clearly is that we do not define the term "time trial" in the USMS rule book and people may have different ideas of what constitutes a time trial.

    The term "event" is defined in the USMS rule book, so we can talk about types of events, order of events, restrictions on entry limitations, and meet format. That will answer most of the questions regarding types of events that may be offered at USMS sanctioned meets. Many people may be surprised to discover that the rules actually provide a lot of flexibility to offer different and creative meet formats to serve the needs of masters swimmers, clubs, and LMSCs across the country.

    That rules say thatů.

    • You must have a published order of events in the entry information.
    • Events must be offered to all ages and both genders at any meet in which they are offered.
    • A swimmer may swim the same individual event only one time during a meet.
    • Individual swimmers are subject to the entry limitations stated in the entry information and USMS rules.
    • You cannot change the order of events or add additional events after publishing the entry information unless certain conditions are met.
    • Closed competition is permitted, so a sanctioned meet does not have to be open to all members of USMS.
    • Not all events defined in article 102 must be offered. (These are the "conforming" events for which we compile Top 10 rankings and keep USMS records.) A meet host may offer a subset of those events and may even offer nonconforming events subject to approval of the sanctioning LMSC.

    So, what about the following hypothetical situations?

    Could a meet host run a sanctioned meet offering only one event and have the meet open to only members of one club? Yes, as long as that one event is offered to both genders and all age groups. There are many examples of meets that only consist of a 1650 Free, for example, but there is no rule that wouldn't allow it to be any other event.

    Could a meet host run a sanctioned meet and offer the same event at multiple times (such as morning and afternoon, or Saturday and Sunday)? Yes, but an individual swimmer may only swim the event one time in a single meet and the results from all of the heats from the same event must be integrated and published as a single event in the results. (Compiling the results from all of the timed heats in a single event is the definition of "timed finals".)

    Could a meet host run an order of events and then offer to repeat the same order of events for people who want to swim an event later in the session or next day? Yes if that is published in the entry information.

    Could a meet host offer various creative event orders such as.....

    • The first three events will be all of the 200 yard non-freestyle stroke events. Swimmers may select only one event to swim and the events may be seeded together at the discretion of the referee. Yes, this type of order and meet format would be permitted.

    • The 100 Freestyle will be repeatedly offered between every other event in the meet. You can pick only one slot to swim this event. Yes, there is nothing in the rules to prohibit this type of format.

    • A "50 Choice" will be offered at the end of the meet for anyone who wants to swim another 50-yard event. No, because "choice" is not a defined stroke and distance in the USMS rules. But, you could say that all 50-yard stroke events will be offered again at the end of the meet for anyone that would like to swim another event. The restriction is that swimmers may not repeat an event that has already been swum.

    Any of the above situations might look like a "time trial" to some people because they provide flexibility for swimmers to choose when they want to swim a specific event and could maybe even be constructed to accommodate specific swimmers who want a chance to swim a specific event at a time of their choosing.

    The rules cover each of the above situations, but not necessarily as "time trials". The justification is the definition of an event and the rules that require publishing the order of events, conduct of events as "timed finals", and restrictions on how many times you can swim an event within a meet. As long as the sanctioning LMSC approves the meet format and entry information, these types of creative formats are permitted.

    Could the host run a meet with a random order of events? Just show up, tell us what you want to swim, and we will run it for you? No, because you don't have a published order of events and the same events might not be offered to both genders and all age groups.

    Can the host repeat random events at the end of the meet/session at the request of individual swimmers, maybe offering this option to swimmers who didn't want to swim back-to-back events or showed up late? No, because events cannot be added after the order of events has been published.

    Can a swimmer ask to repeat an individual event in which he or she seeks a better time or wants to establish a record? No, because additional events may not be added and a swimmer may not repeat an event.

    The preceding three situations may also look like "time trials" but they don't conform to the other rules regarding order of events and entry limitations, so that is why they are not permitted.

    But, the rules actually allow for even more flexibility in short course yards (SCY) meets.

    In USMS rules 102.6 and 102.10.1, we use the term "trials/finals" to describe meet formats that be used other than "timed finals". The term "trials/finals" is always used together, so this language should not be interpreted as meaning "time trials".

    The language in 102.6 and 102.10.1 dates back several years and is intended to cover different ways of contesting individual events, which is permitted only in short course yards (SCY) meets. Normally, masters events are conducted as timed finals, but another common format (used in USA-Swimming championship meets) is to conduct preliminary heats and finals. The top swimmers from the preliminary heats advance to the finals and places are then determined from times swum in the finals. (Back in the day, the word "trial" was often used as a substitute for preliminaries or "prelims".)

    If a meet is conducted with preliminary heats and finals, why doesn't it violate the restriction on repeating an event if a swimmer swims the same stroke and distance in the preliminaries and then again in the finals? And, why can't this alternate format be used to justify including time trials in SCY meets?

    Because when preliminary heats are used, that process is considered part of the overall process of determining the results for a single event. Swimming the same stroke and distance in a preliminary heat and then in a final heat does not constitute repeating the same event. It is just a different way (contrasted to timed finals) of determining the overall places for a single event. This is not the same as a time trial, which is an independent attempt to establish another official time.

    So, now to test your thinking, what about the following creative hypothetical formats for a SCY meet?

    The entry information says: "After the conclusion of all of the events listed in the program, each swimmer will be provided an opportunity to re-swim any event. Events will be repeated in the same order, but may be combined at the discretion of the referee. The faster of the two times swum will be used to determine the final places for each event".

    OK, that must be illegal, right? Because you cannot add events and a swimmer cannot repeat an event. But, in this hypothetical scenario, the repeat swim is actually part of the same event. It is not a time trial and it is not another added event. The format defines it as another way of contesting the event and that is allowed. And, just like the scenario of swimming the same stroke and distance in the preliminaries and finals, both swims may be used for official purposes.

    What about this one? "The 100 IM will be open to the first 8 entries and swum in an elimination format. After each race, the slowest swimmer will be eliminated and the remaining swimmers will advance to the next round. The places will be determined by the order of elimination."

    OK now, that really must be illegal, right? The winner would end up swimming the same event seven times! Again, because it defines a different way of contesting the event and determining the places, it is actually legal (albeit maybe insane). Swimming the same stroke and distance multiple times is not repeating the event in this scenario because each swim is part of the overall process for determining the rankings in a single event.

    So, are time trials allowed? No, not using the most commonly accepted definition. But it is all in the way you define the order of events and the format for determining the results. For SCY meets, there is more flexibility than most people realize!
  4. Sat Feb 27

    by , February 27th, 2016 at 10:44 PM (Senior Sprinting)

    200 warmup
    4 x 25 AFAP on about 3:00, one of each stroke:
    fr 11
    br 17
    bk 15
    fl 13
    4 x 25 on :40, sprint 6, 8, 10, 12 strokes
    50 ez
    50 nb
  5. Saturday, February 27, 2016

    by , February 27th, 2016 at 08:36 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Sunny, 54F, Water 82F

    Warm Up
    600 Swim Choice
    16x25 on :30 IMO

    Set 1
    600 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
    6x100 on 1:30, *1:09-1:07
    400 FR Pull on :30 rest, BC 3-5 by 50 RI...
    4x100 on 1:25, *1:08-1:07
    200 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
    2x100 on 1:20, *1:07s
    /FR pull with paddles|buoy|tube

    Set 2
    6x200 FR on :30 rest; w/fins, snorkel
    /1-3-5 kick right/left side by 25, sdk-8
    /2-4-6 swim catch-up drill, sdk-8

    Cool Down
    300 IM EZ as 4x75 IMO

    Beautiful day, but the pool water clarity was surprising slightly turbid, which is unusual at the FGCU Aquatic Center. Swam with GCST masters group, sharing the pool with GCST Senior and Jr Senior groups as well as Swim Florida Jr. Senior group. I was only able to do a few breath control lengths at 7 and 9 strokes.
    Swim Workouts
  6. 2|26 and 2|27|16 SCM's

    by , February 27th, 2016 at 06:55 PM (Blog)

    worked on short 15m AFAP fr's
    • also practiced bk to br and br to bk and fr


    12 x 25m as 12.5 from midpool, turn, then return
    • br to bk, bk to br, br to fr order

    10 x 25m as above
    • bk to br

    6 x 25m fr true all out effort on 3 to 5 min
    • most were to, or under 14, IDK, hard to tell really.

    1st 25 started UW while looking at my watch (which was synced with kitchen timer). Did not work right this way because it seemed funky. The 2nd 25 was dolphin kick free, but upon viewing slow motion footage, I started over a second late. Also started late on others too. Would love to have the time and resources to manufacture a personal DC timing system so I could effectively experiment on what works the best.

    Updated February 27th, 2016 at 07:43 PM by __steve__

  7. Week 178 - Saturday

    by , February 27th, 2016 at 06:23 PM (After a long rest)
    I started my course of prednesone last night and had a terrific night of sleep. I felt a little congested when I woke up but generally felt good. Today was our meet warmup and then swims from the blocks. I started out ok but quickly hit the physical wall with major difficulty breathing despite taking the inhaler before practice. I guess I just have to be patient which is not something I am often accused of being.

    Meet warmup
    400 free with snorkel
    6x50 catchup on :45
    6x50 kick on 1min
    3x(4x25 on :35 done as open,close,easy,fast)
    200 easy

    the plan today was 2x200,3x100,4x50,4x25. The 200s were on about 10mins, the 100s on 5mins,the 50s on 3mins and the 25s on 2mins.

    I did the 200s free and was 1:53.12 and 1:54.07 which although not stellar I was ok with. I really started to feel bad at about 125 on the second 200 and went downhill from there.

    On the 100s i had my arm twisted into doing a 100 IM which I was 1:01.17 which is really slow. On the next 2x100s I did free and despite my best efforts was :54.65 and :55.85. Putting these in context I have been faster from a push.

    Next up up were the 50s which I did free again and was :25.2,:25.4,:25.3,:25.2. I felt like quitting at this point but decided to just calm down and swim.

    The 25s were not much better however going :12 lows on all of them.

    I have not had a practice like this in forever and struggled throughout with my breathing. As I write this I am very congested and feel like I am loosing my voice. If I am not feeling any better by Monday I think I will be going back to the doctor.

    Updated February 27th, 2016 at 08:31 PM by StewartACarroll

    Swim Workouts
  8. Workout 02/27/16: morning

    by , February 27th, 2016 at 02:29 PM (Maple Syrup with a Side of Chlorine)
    Spent last night watching some college bball here in town with the family, and planning to hit the finals tonight. Masters this morning (from Workouts off the Beaten Path) ...

    200 swim/100 kick/200 pull

    4 x 75 on 1:45 [I did extra 25 swim each all with snorkel]
    - 25 kick, 25 swim, 25 pull

    12 x 25 on :45 [I did 50's], do as four rounds of:
    - 25 relaxed pace, count strokes
    - 25 faster pace, same stroke count
    - 25 fastest pace, same stroke count
    [used snorkel on first three rounds]

    100 easy choice

    4 x 25 on :60 FAST [did 50's kick]
    200 pull recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    150 swim/kick recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    50 easy
    50 timed: free from blocks = 25.18
    5 x 50 active recovery
    (Masters/Rec/2700 yds/70 min)

    Good speed workout with some pacing work. Kevin and Meg swam with me, Matt on his own, and Alissa did one round of 25's with us.
    Swim Workouts
  9. Fri Feb 26

    by , February 27th, 2016 at 11:06 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    600 various
    8 x 25 DPK shooters w/fins @ :50
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    50 EZ
    6 x (25 AFAP w/fins + 75 EZ)
    200 EZ

    Total: 2200


    I completely modified the Pitt workout and kept track of my yardage so that I wouldn't overdo. I felt lighter in the water last night, and my 25s were some of the fastest I've ever done. I hadn't done any AFAP fly in a long while. It felt kind of clunky, but it was fast (9 highs). And my elbow felt better in the water than it has during the last month. Between flex bar exercises, chiro, icing and zapping with the tens machine, I spent hours on the damn thing. I also did some stretching yesterday, which I have been neglecting with all this rehabbing. I think in the future, I will have to make the flexbar exercises a more regular part of my prehab regimen.

    Fort21 is doing great in Australia. She toured around New Zealand and Australia for a couple weeks and just finished orientation week. She loves Adelaide.

    Lil Fort has States for indoor track tomorrow. She's a bit nervous as she is the alternate for the #2 ranked distance medley relay (400, 800, 1 mile, 2 mile) and their nationally ranked 2 miler has a stress fracture and is deciding whether to run. I think the DMR is a cool concept. Wish we had them in masters swimming.

    Updated February 27th, 2016 at 11:11 AM by The Fortress

    Swim Workouts
  10. Sat 2/27/16

    4 x 50 @ 55
    300 mix up (I did bouy and snorkel)
    3 x 100 kick @ 2:30 descend
    4 x 100 pull @ 1:50 first 25 is scull
    9 x 50 @ 50
    -1-3 work breakouts
    -4-6 work walls
    -7-9 work finishes

    4 x (50 @ 55, 100 @ 1:40, 50 @ 60) hold 200 pace
    4 x 50 @ 60 cruise

    500 pull every 4th length 2 breaths only
    6 x 25 @ 30
    -odds build up, evens build down

    100 w/d

    I felt descent this morning after an exhausting week at work. Round 4 of the 200 pacing hurt a bit even with the generous intervals. My should is still bothering me from last weekends events.
  11. Friday, February 26, 2016

    by , February 26th, 2016 at 07:44 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Windy, Sunny, 68F, Water 82F

    Warm Up
    200 BK/FR by 50

    Set 1
    2400 FR
    /as 12x200 on 3:00 *2:41-2:40

    Set 2 SCY
    3x300 on 1:00 rest; BR,BK,BF
    /300 as 4(25DR|50S)

    Set 3 SCY
    8x25 underwater SDK

    Cool Down
    200 as BK/FR by 25

    The few USMS meets I did these last several years, I swam much slower than I do in workouts. I even had a panic attack at the start of an 800 Meter event. On the other hand I was able to be more relaxed for OWS events. Now I going to try swim meets again, as I feel I can be more calm. The Bumpy Jones LCM Classic in Sarasota, June 11, is on my calendar.
    Swim Workouts
  12. Wed-Fri Feb 24-26

    by , February 26th, 2016 at 04:28 PM (Senior Sprinting)
    Wednesday, nada....going to try and start taking 2 recovery (sic) days a week, either nothing or very easy swimming

    Thursday, Bridge

    400 warmup
    20 x 12.5 various free, fly, kick, fins
  13. Workout 02/26/16: noon

    by , February 26th, 2016 at 03:38 PM (Maple Syrup with a Side of Chlorine)
    The wild winter weather is continuing here in western New England. Wednesday night saw thunderstorms after a day of rain, and the temp on my way to work yesterday morning was 58! This morning my wife and I went to a local cafe for a breakfast treat, and we talked with a guy from CA that was passing through the area. I was able to get to the pool...

    200 free/200 back
    2 x [with snorkel]
    - 100 kick with AK, 200 swim with AP (r/l/b/b), 100 pull

    10 x 50 on :45
    - 1-9: pace holding :32
    - extra 30sr before #10: fast at :28

    2 x [on :05sr]
    25 skull, 25 build up, 25 build down, 25 FAST

    150 loosen and out
    (Solo/Rec/2050 yds/40 min)
    Felt good in the water, despite a poor weak of sleep. We had a visitor today from 1776 at the lunch lap swim who also knows my buddy Tom from Philly. Always neat to meet other swimmers...six degrees of separation!

    I registered for the Harvard meet, but just for two days. I decided I'd rather sleep than swim the 500! I'll be able to swim two of the backs, try yet again to get closer to :60 in the 100 IM, and then cap off the meet with a DPS distance fly (maybe a gridge with Tom?).

    Friday, March 18, 2016
    8 Men 50 free
    10 Men 100 back
    14 Men 50 fly

    Saturday, March 19, 2016
    20 Men 50 back
    22 Men 100 IM
    24 Men 200 fly
    Swim Workouts , Planning
  14. Sarasota Y Sharks Masters 5:30 AM Workout 02/29/2016

    by , February 26th, 2016 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30
    4 X 100 2:00
    6 X 50 kick 1:20
    4 X 100 1:45
    1 X 200 negative split

    1 X 200 IM 4:00
    4 X 50 1:15
    Three rounds
    50's: 1 of each--IM order

    4 X 250 4:10
    4 X 150 2:30
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 178 - Friday

    by , February 26th, 2016 at 12:39 PM (After a long rest)
    I decided to work from the house today which will be great. I have a lot of small projects I need to complete and I have the challenge in the office of continuously being interrupted which makes doing my own work tough. I had to finish and deliver a small project before leaving the office last night so was late home. I have been procrastinating for a few days and it bit me in the butt last night but I got it done. As a result of my project I was home late but ate as soon as I got home and was in bed early. I slept really well and woke as the alarm screamed at me to get up. Despite feeling very heavy in the warmup I had a really good practice today. I never felt good but the times and my performance were good. Todays workout was not our typical Friday workout!

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main Sets
    6x100 kick on 1:45
    3x(300 free on 4mins with snorkel, 200 back on 3mins, 100 IM on 1:25)
    100 easy
    16x25 afap to your feet on :30
    100 easy
    6x100 kick on 1:30

    Warm down
    200 easy

    Tom said there was going to be a lot of kicking and was sort of caught off guard a little when he said 6x100s at the beginning and then we had no kicking in the aerobic set. On the first 6x100s I was holding 1:27/1:28s and felt very easy and smooth. On the aerobic set I tried focusing on long and smooth and was 3:15, 3:13, 3:13. On the back I went 2:19, 2:17, 2:15 and on the IM's I was 1:09,1:08,1:07. Weird how I dropped since I did not intentionally try to descend. The 16x25s were rough today but held :12/:13s to my feet. Like I was caught off guard on how few 100s kick we did on the first kick set I was caught off guard again first by the fact we were kicking(we usually do drills or easy swimming at this point in the workout) and the interval which I was struggling to believe I would make. Despite this I tried going at a steady pace out of the gate and not go like a crazy man, almost building the effort. I ended up holding right at 1:25s which was terrific.

    Tomorrow we are swimming a 90 minute workout and putting the pads in the pool before doing a bunch of fast swims from a dive. I don't think I will put a fast suit on but may if I am feeling it tomorrow morning. I am excited about doing a meet warmup and swimming fast. Should be fun!


    i finally broke down down and went to my doctor today to talk about my shortness of breath when working out and my sleep challenges. They diagnosed me with asthma(she said likely exercise induced) and my doctor thinks it's likely all caused by allergies. I am on a course of steroids to clear me up and then a prescription steroid inhaler. I am also being sent for a sleep apnea test but my doctor said my sleep issues could quite easily be allergy based also.

    Updated February 26th, 2016 at 08:51 PM by StewartACarroll

    Swim Workouts
  16. Thurs Feb 25

    by , February 26th, 2016 at 12:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 shooters w/fins @ :35
    50 EZ
    4 x 25 shooters w/fins @ :30
    100 EZ
    3 x (50 double shooter + 50 EZ)
    150 EZ

    Total: 1550


    Did an easy workout at Sewy yesterday. Also did a lot of rehab and icing. Just finished more flexbar exercises and am about to head to the chiro. My elbows are very gradually getting better. I really hope that I am argely pain free by next weekend.

    Thinking of shooters, I had this recollection that I had gone a 19 in a double shooter before with my monofin. Here is the vid:

    Swim Workouts
  17. Week 178 - Thursday

    by , February 25th, 2016 at 10:37 PM (After a long rest)
    I had a good night of sleep but not enough of it.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round.

    400 free with snorkel
    6x50 catchup on :45

    i then worked with some of the masters on starts and turns. I was not feeling that great today so decided to cut it quite short. I am looking forward to some extra sleep tonight.
    Swim Workouts
  18. 2|25|16 SCM semi-aerobic blahs

    by , February 25th, 2016 at 04:21 PM (Blog)
    about 400 warmup drills with snorkel

    10 x 50 fr's on 2:00 (44 - 40's)

    5 x 50 fr's on 2:00 (40 - 36's)

    10 x 50 fr's on 3:00 (34 ... 33, 34, 35, 35, 37) pooped - not literally

    100 IM real slow (1:47) learn the turns

    15 x 25 kick on 1:00
    • UWDK - 1 stroke breakout sustaining solid FK with one arm fwd to 12.5 / 12.5 kick on bk and practice bk2br turns

    Will NQT the 50/100 fr's. Other ntl events will be the br/fl 50's, and I may take the 1IM if I can get the turns figured. For bk2br I find the reverse flip easier for some reason, esp on the shoulder. However short2long axis turns - not so good.

    I am very pleased with swimming so much free and having happy shoulders afterwards. This is really good


    back, chest, shoulders, legs


    Updated February 25th, 2016 at 09:39 PM by __steve__

  19. Thursday, February 25, 2016

    by , February 25th, 2016 at 02:53 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Windy, Sunny, 62% humidity

    Warm Up
    3x400 on :30 rest RIMO

    Set 1
    1200 FR Pull
    /as 3(100 Smooth|300 Strong)
    /paddles, bouy, tube, snorkel

    Set 2
    10x300 FR on 4:00
    /Steady effort, desc as able 6-10
    *(1-5)3:43-3:40, (6-10)3:39-3:35

    Cool Down
    200 as BK/FR by 25

    I was pleased with Set 2, 10x300s with no equipment, but the overall effort on the 4:00 interval was more challenging than expected. My flip turns become slower when tired and it took a supreme effort to descend 300s 6-10. Still, I am hopeful I can gradually extend that kind of training effort up to a 5000 meter set.
    Swim Workouts
  20. Wednesday, February 24, 2016

    by , February 25th, 2016 at 02:27 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Cloudy, 65% humidity

    Warm Up
    200 FR EZ

    Set 1
    2100 FR Swim *28.23
    /as 7(200 Steady, 100 Strong)

    Set 2 SCY
    4x400 on 1:00 rest
    /IMO by 400, as 4(25DR/50S)+25DR/75S

    Set 3 SCY
    4(2x25 on :40) IMO
    /90% ez speed effort/efficient

    Cool Down
    200 as BK/FR by 25

    Arrived later at FGCU with only 30 min LCM remaining.
    Swim Workouts