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  1. Wednesday, 9/21/11

    by , September 22nd, 2011 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    Swam later in the day so I could go outside again.

    SCM
    Warm up (800)
    Swim 300 as 200 free/100 back
    3 x 100 (25 kick – 50 drill – 25 swim)
    - did 1 fly, 1 back, 1 free
    4 x 50/55 free - ds 1-3 to strong, 4 easy

    Main Set: Back and Free (700)
    Repeat following two times:
    - did all back on round 1, free on round 2
    1 x 150 free or back
    - 1st time back on 2:45, went 2:30, 2nd time free on 2:30, went 2:15
    1 x 50 easy/1:00
    2 x 50 Fast/1:00
    - back went 45's, free went 40's
    1 x 50 easy/1:00

    Set 2 (1050)
    Repeat 3 Times:
    150 free/2:30, went 2:15-2:16
    2 x 50 bk/1:00, went 45-46
    2 x 25 brst/:45
    2 x 25 fly/:45

    Wanm down
    100 easy

    Total: 2650 meters


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  2. Tuesday, 9/20/11

    by , September 22nd, 2011 at 02:16 PM (A comfort swimmer's guide to easy swimming)
    Swam pretty good today. Was really tired last night and slept in until 8 this morning so swam at noon. Was nice to go outside and get some sun.

    SCM
    Warm up (1000)
    300 swim - 200 kick
    300 drill/swim - 200 pull

    Set #1 -(700)
    4 x 100/10sr snorkel, bouy and paddles
    - with big paddles, was averaging 1:28
    2 x 150/15sr - snorkel - 50 drill - 25 swim

    Set #2 (1300)
    3 x 100 IM/2:10 Strong
    - went 1:45-1:43-1:42
    2 x 100/2:30 - 25 ez/25 kick/25 build/25 ez

    3 x 100 bk/2:10 strong
    - went 1:32-1:34-1:30
    2 x 100/2:30 - 25 ez/25 kick/25 build/25 ez

    3 x 100 Fr/2:10 STRONG!
    - went 1:24-1:23-1:22

    Warm down (100)
    100 ez free & back

    Total: 3100 meters
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  3. Monday, 9/19/11

    by , September 22nd, 2011 at 02:12 PM (A comfort swimmer's guide to easy swimming)
    I have been working out, I've just been a bit lax about posting this week. So I'll try to get caught up.

    SCY
    Warm up
    200 swim, 200 kick, 200 pull
    6 x 50 drill 10 sr
    2 straight arm, 2 ft drag, 2 fist

    MainSet
    3 x 100/1:40
    3 x 100/1:35
    1 x 100/1:30

    Warm down
    500 easy free & back

    Total: 2100 yards


    Didn't feel very good today and this workout was a struggle. The main set had much more, but after I missed the interval on the 3rd round of 100's I stopped.
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  4. Thu Sep 22nd, 2011 SCY

    by , September 22nd, 2011 at 12:42 PM (Ande's Swimming Blog)
    Thu Sep 22nd, 2011 SCY

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    Whitney Coached
    UT, main pool LCM & Dive Well scy
    6:30 to 8:00 dove in 6:37ish
    wore training jammer
    swam with Todd
    beside tyler, chris, James, Mark, Paul, Kellie, Tenneile & Larry

    WARM UP
    assigned 500, 4, 3, 2, 1
    did some of it, maybe 1000 or so

    Main SET:

    8 x 150 fr on 2:00
    held 1:41's

    100 easy

    8 x 125 ki on 1:45
    held 1:37's

    100 easy

    2 x 50 on :35 right into
    2 x 100 on 1:10 R I
    2 x 150 on 1:45 R I
    2 x 200 on 2:20

    rest 1:00

    2 x 200 on 2:20 right into
    2 x 150 on 1:45 R I
    2 x 100 on 1:10 R I
    2 x 50 on :35

    100 easy
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  5. A busy weekend ahead

    This morning I swam with Team New York Aquatics at John Jay College. Tom guest-coached today, it’s always nice to see him up on deck. Our now-regular crew of 5 lanemates were all there, and Hannah and I traded off lane-leading duties. Here’s how it went:

    450 scy warmup

    16 x 25 FL @ :40 [I missed the memo on this being fly day! For this set we combined lanes 1 and 2 and swam the odds up one lane and the evens back down the next—nice to have plenty of room. I did easy fly working on my breathing timing for 1-8, then alternated that with builds on the next 8.]

    12 x 100 FR:
    4 @ 1:35
    4 @ 1:30
    4 @ 1:25

    100 easy

    10 x 75 IM-no-free:
    Odds = kick
    Evens = swim
    [Why oh why does our pool not have a conveyer belt to bring kickboards back to the proper end of the pool on sets like this?]

    3 x 400 @ 6:00
    [I did the first one as 2 x 150fr/50bk (5:25), the second as 150fr/50 bk/100 fr/25 k/75 bk (5:45), the 3rd as warmdown.]

    This weekend I have two great events lined up. On Friday evening there is an inter-squad meet with Asphalt Green's age-group and masters teams, plus anyone else who wants to participate. The event is a fund-raiser for AG’s Swim for the Future program, which helps make the AGUA age-group team accessible to kids whose families might not otherwise be able to afford it. This “Duel in the Pool (after School)” doesn’t pit the masters vs. the kids (fortunately!); instead, both groups are divided in two and assigned to either the “Asphalt” or “Green” teams—the green vs. the black. Everyone swims 50s of each stroke, and there is a concluding relay. It’s all great fun, and I’m looking forward to the evening.

    Then on Saturday morning I’m swimming the Little Red Lighthouse 10K. It will be my first year swimming this event--last year I wanted to, but worried that the swim would be too long for me, even though it's tide-assisted. This season I've developed a little more confidence in my ability to swim long distances!

    The race this year features a new course starting in Riverdale and ending right below the Riverbank State Park pool where I often swim. It should be a beautiful swim—that stretch of the river is gorgeous, and we’ll get to swim under the George Washington Bridge (and by the Little Red Lighthouse). I’m planning on taking my time and sightseeing! I do hope the weather forecast improves before the race—right now it is not looking too promising, with thunderstorms possible that morning.
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  6. Wed./Thurs. Sept. 21-22, 2011 5:00am

    by , September 22nd, 2011 at 10:00 AM (Fast Food Makes for Fast Swimming!)
    Wednesday:

    I didn't feel like swimming this morning, but I still showed up at the pool. Could've been because of my hour of running around being the referee at my daughter's soccer game the night before. Chasing the two teams around the field was rough (especially for a non-runner). Started off with my standard warmup, and then just stood there for a while. Got in a whoppin' 2000 Yards in an hour!!! Yippie Skippy!!

    Thursday: (4:45am)

    300 Free
    200 Free Pull

    10 x 50 Free @ :45 (:38/:39s)

    8 x 75 Free Pull @ 1:00 (:55s)

    20 x 25 Free @ :20 (make 'em)

    300 Kick w/ board
    -------------------
    2400 Yards in 45 minutes (had to get to work early today)

    I'm taking a vacation day from work tomorrow (Friday) for preparation for the Mesa meet. Part of my preparation will be a "reverse taper" by swimming the full 2 hour practice in the morning, and possibly another at either lunch hour or in the afternoon at the YMCA. I tend to do better overall at meets when I'm in hard training periods.
  7. Making use of Fort's crutch

    by , September 22nd, 2011 at 09:56 AM (Random Nonsense)
    I really liked today's warm up. It worked in some drill and kick in small doses so it is easy to stay focused, it was long enough to get warmed up and it wasn't boring.

    Solo SCM
    Warm up
    - 4x
    -- 150 swim
    -- 50 back
    -- 50 kick w/ board
    Main Set
    - 12x50 (2 fast free, 1 moderate back) w/fins on 1:00
    -- 30x6,29x2 on frees
    - 4x125 on 2:10 (100IM + 25 swim IM order)
    -- only full fly on the first 25 swim, drill for the 100s
    -- pulled piriformis during breaststroke?
    - 6x125 on 2:00
    -- 100 swim + 25 kick w/board
    -- 2 free strong, 1 back moderate
    -- 1:18, 1:17, 1:14, 1:10
    Cool Down
    - 100 ez

    Short rest sets are really the only kind of set I understand. During the 50s with fins set, I kept wondering if I was doing the set right. Should I be hitting 27s at the end of the set, should I just be working on faster than normal turnover, or should the latter result in the former? I did pick up my turnover more on the last two than the first 6 and 30s seem like a good time to hit early in the set.

    The 4x125 IM set on 2:10 seems kinda slow (I hit the wall added about 10s to determine the interval). Not sure if I am in really bad IM shape, don't know SCM IM times well or was more tired from the 50s than I felt. IM sets are kinda grind sets to me, but they help my overall conditioning and my free benefits because I swim 100s and 200s build, so the free really gets worked. I also like breaks from free free free.

    This workout was a 5k workout that I stopped when LW started to get out. Sadly, the 6x125s were supposed to be 12x125s and they were just starting to get interesting when I saw LW get out. IIRC my best AFAP 100 time in that pool is a 1:10, so hitting 1:10 on a strong effort in what I thought was the middle of the set at the time, I am quite thrilled with. It would have been very interesting to see if I could keep up that level or if I was about to fall apart. My turnover felt faster during this set, and I credit that to the 50s with fins.

    I pulled some little tiny muscle right next to the ball joint where the femur and pelvis join. I thought I pinched a nerve, the pain was so isolated and didn't think it was a muscle pull until I was getting out of the car. It is a non-issue, it doesn't hurt except when I use it, and that has only "used it" twice in the two hours since I got out of the pool. No breaststroke, squats or deadlifts for a couple days. I used to pull a groin muscle doing breaststroke with absurd regularity when I was first getting back into masters swimming and the workouts were more IM nature.
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  8. Thursday Power hour

    by , September 22nd, 2011 at 09:10 AM (Pete's swim blog)
    Led lane w/ Roger. Swam next to Dave B and Dave M. No drag suit. Water temp ~85.

    First 500 was fairly effortless. Very surprised to do a 6:04. Figured I was around 6:15-6:20. Second 500 was harder but still a bit faster. Sprint stroke became very difficult after the second 500. The problem with pull/kick is my transition. On the second 100, I didn't get my right paddle on very well and it fell off. Eventually caught back up to the 1:30 pace but it took a lot of effort. Only kicked breast stroke. Arms were shot for the last set. The easy 200 was nice. By the time the last IM came around, I had recovered a little bit.

    My 5 year old son came in my office yesterday asking for a screwdriver. "What for?", I asked. "I'm taking apart my race car. I want to see how it works." I didn't think he would get very far so I handed it to him and planned to check up on him in a few minutes. About 15 minutes later I came in his room to find a completely dismantled race car. He was studying all the parts and looked almost as if he actually understood what each component did. I said, "Either put it back toghether when your are done or throw it away." 15 mintues later it was reassembled and functional. I told my wife and we have since moved all important electronic devices out of his reach.

    SCY

    400 Warm up

    500 fr - 7:00 (6:04)
    6 x 50 - :50 sprint stroke (IM Order) down, easy free back
    500 fr - 6:30 (6:03)
    12 x 50 - :50 sprint stroke (IM Order) down, easy free back
    100 br - 1:30 (1:23)

    10 x 100 - 1:30 50 Pull/50 Kick

    200 IM - 3:00 Hard (2:50)
    200 Fr - 3:00 Easy
    200 IM - 3:00 Hard (2:50)
    200 Fr - 3:00 Easy
    200 IM - 3:00 Hard (2:41)

    200 Cool down

    (4600 Total)
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  9. The SLUGGARDDDDD!

    by , September 22nd, 2011 at 07:34 AM (Mixing it up this year)
    Just a tiring day already and it has not even started yet.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 IM broken 1,2,3,4,1,2,3,1,2,1@:10R 1-fl 2-bk 3-br 4-fr
    500 Fly drill w/fins alt chest press/underwater recovery
    10x50 from dive 20 yard sprints alt fly/free
    free felt good, fly took longer to come around
    500 free w/snorkle as 100k/100sw/100k/100sw/50k/50sw
    Total 2500 yards
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  10. Workout 9/21/11

    by , September 21st, 2011 at 11:27 PM (Maple Syrup with a Side of Chlorine)
    Nice day in southern Vermont, so I made the trip to the Berkshires (you know, James Taylor and Norman Rockwell, even though he did spend a lot of time in Arlington, Vermont) for an open water swim tonight. There is a group of folks that meet weekly from May through September to hit the many clean lakes in the area, and my buddy Jon from the team got me on the list.

    We swam Richmond Pond, the closest to me at just over 40 miles, so I rode my motorcycle down for the 5pm swim. Total of six swimmers and one kayak, and I swam the longer loop (just over one mile). The water was cool, but warmer than the Atlantic in July, so I felt good without the wetsuit. I used this as a primer for the race this weekend, and did ok with some of the weeds/milfoil reaching out and grabbing me.

    They will swim once more next week, but I gave to work and will miss it. Usually there is a potluck after the swim, but tonight we just munched on freshly picked apples and pretzels as the sun began setting. A great thing about OW - we saw an osprey fly around, just before a bald eagle soared overhead! Amazing - my first time seeing this majestic bird!
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    Swim Workouts
  11. The Road to Getting Back in Shape

    by , September 21st, 2011 at 11:09 PM (Elise's Fitness Fun)
    As I have anticipated, the road to getting back in shape is not a short one. The challenge is fun as long as I don't get too discouraged about how slow I must go. I make a point to tell myself that it can only get better.

    Monday
    Ran 3 miles with my dog. Averaged 9:16 per mile.

    Tuesday
    Hit the pool for a workout. The water felt very oily. Several times my pull buoy slipped out because of this.

    Warm-up: 300 swim, 200 kick, 100 pull

    Pyramid (no rest between sets)

    4 x 25 back on :30
    3 x 50 free on 1:00
    2 x 75 dolphin kick on back w/fins on 1:30
    1 x 100 free pull on 2:00
    1 x 100 free pull on 2:00
    2 x 75 dolphin kick on back w/fins on 1:30
    3 x 50 free on 1:00
    4 x 25 back on :30

    6 x 50 fly on 1:15 - alternate 3 rt/3 lt/3 full throughout 50

    100 easy

    2000 SCY

    Wednesday
    Time to start hitting the weight room.

    Warmed up on recumbent bike for 15 minutes.

    Leg lifts in Captain's Chair - 2 sets of 25
    Back extensions - 2 sets of 25

    Bench press: bar x 10, 2 sets of 65 x 10
    Lat pulldown: 70 x 10, 2 sets of 110 x 10
    Hammer curls: 2 sets of 10 x 10

    To get a sense of pace off the treadmill, wnet out to track and did 1/2 mile warm-up and then did 6 x 800. It was hot, so I took it pretty easy and averaged about 4:10 on the 800s.

    Later, needed to take my dog out for her exercise so she doesn't pork up. Ran 2.5 miles with her. Did walk a few times because I was tired from running at the track.

    I am finding that my POTs is a somewhat of an issue right now. As I get in better shape, I suspect it will become less so. Conditioning is supposed to help keep it under control. Right now, however, it is challenging to reach that point where I am well-conditioned enough for it not to be too much a factor.

    Any upright exercise really takes a toll on me, but being consistent about it for a month or two is supposed to help the condition. The other day, running three miles at a 9:15 pace really taxed me. I was tired when I did my swim on Tuesday. The heat is not great for it either. I plan to keep plodding on, believing it will get better in a few weeks. I'm trying to be smart about it by taking it easy when I run, but making sure I am getting it in.
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  12. Easy swim on my own

    by , September 21st, 2011 at 08:24 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    swam on my own, got a lane to myself, but was in the crappy shallow lane

    400 warm up

    200 easy kick

    8 x 25 swim easy with snorkel no interval

    8 x 25 kick with fins fly mixing sides

    8 x 25 IM easy

    8 x 25 alt free swim/back swim easy

    50 easy

    The End

    ++++++++++++++++++++++++++++++
    No pun intended to Fort's hair mishap, but the highlight of my day: Haircut and eyebrow wax!

    It looks exactly the same. I have not started coloring my hair just yet. Ahhh...so satisfying when your ends are even and properly layered again (tossing my salon blowout around at you). And my eyebrows are great (see me raising them at you). However, I was all tense while getting pampered. I felt as tight and tired as when I got my root canals.

    Then I ate lunch at McDonald's, and went swimming too soon afterwards. Sitting so heavy in my tummy. I could barely kick with a kickboard as it seemed to squeeze everything up (almost tossing my cookies) or the other way (not a good thing. by the way, did you know that the average age when hemmorioids start is 30? My business school marketing professor told us that. Amazing the things you remember.).

    Less than 24 hours and I can "check in" on American Airlines. We shall see if I get lucky again and upgraded to first class!
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  13. 5100 - 09/21/11

    by , September 21st, 2011 at 06:59 PM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    600 pull no paddles
    300 kick (did not do - was talking to coach)
    5 x 200 pull on 2:40
    10 x 50 on :50 (stroke/free)

    100 EZ
    4 x 300 stroke/free
    100 EZ
    10 x 50 on :40
    200 EZ


    Total: 5100 SCY

    I was very frustrated this morning that I couldn't hold better on the 50's on the :40 - I barely made it for most of them. Pathetic. Of course, at least I can say that I did them on the :40 and not the :50.
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  14. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/11

    by , September 21st, 2011 at 05:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 x 50 kick :55
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 100 stroke 2:00
    1 X 50 stroke-fast- 1:00
    1 x 50 easy 2:00
    Four rounds. One round of each stroke, IM order. Easy is free.

    10 X 100 free 2:00
    #3-6-9 are @ 100%
    #10 is easy

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
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    Swim Workouts
  15. Wed. Sept. 21

    by , September 21st, 2011 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800

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

    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
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    Swim Workouts
  16. Groggy workout

    by , September 21st, 2011 at 11:54 AM (Random Nonsense)
    I was very groggy for almost the entire workout. Maybe too much benadryl before bed (3 days in a row).

    Warm up
    - 400 swim
    - 200 kick w/fins
    - 300 swim
    Transition
    - 6x50 drill/swim on :50
    Main Set
    - 8x
    -- 25 back ez on :30
    -- 50 back build on 1:00
    -- 25 back fast on :30 (was never more than moderate)
    -- 150 free on 2:00 (:46x4,:44,:42,:40*,:38)
    Cool Down
    - 300 ez

    * Slammed the second turn, this woke me up some

    I didn't push the back at all, Josh did IM order and demolished me on every one (even his breast vs my back). The 150s were decent at the end, but given the effort on the back they really should have all be close to 1:40.

    At any time during the workout, I felt like I could have gotten out of the pool, dried off and fallen right back to sleep. Very odd, got plenty of sleep, not sick :shrug:.
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  17. Wed Sep 21st, 2011 LCM & SCY

    by , September 21st, 2011 at 10:37 AM (Ande's Swimming Blog)
    Wed Sep 21st, 2011 LCM & SCY

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    Whitney Coached
    UT, main pool LCM & Dive Well scy
    5:00 to 6:30 dove in 5:02ish
    wore training jammer
    swam with Todd, Max, and Nate
    beside tyler, Ed, & Mary

    WARM UP
    3 x 300 (200, 100)

    Main SET: did 3 rounds LCM
    5 x 100 fr on 2:15
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 2:00
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 1:45
    85 - 90% effort best ave
    held 1:12 & 13, 1:09 on #5

    switched to scy

    100 easy

    16 x 25 on :30
    3 easy, 1 fast one round each stroke

    5 x 100 fr on 1:45
    85 - 90% effort best ave hold 10 sec better
    held 1:03's & 4's

    100 easy

    200 fr breath control, 3 breaths per length
    did 2, 2, 2, 3, 3, 3, 2, 1

    Updated September 21st, 2011 at 11:04 AM by ande

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    Swim Workouts
  18. (New Photo) Well, since 25's are the vogue...

    by , September 21st, 2011 at 09:53 AM (The Labours of SwimStud)
    Seen a lot of 25's on blogs this week. Speedo & Fort to name 2 so I figured I'd do some.

    Warm Up
    600 Free
    5 x 100 Kick 3:15 just moderate kicking.
    100 EZ

    Main
    20 x 25 1-5 U/W:35, 6-10 Free 1 breath :30, 11-15 BR K 3:5, 16- 20 RIMO :30
    30 x 50 1:00 1-4 Desc, 5 EZ 6 x through.

    Kick
    500 FR/FLY by 50

    Cool
    300 FR

    I added a picture of the bleachers I am doing plyos on in the gym. 10 of these is a good workout.

    Updated September 21st, 2011 at 02:54 PM by SwimStud

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  19. Wednesday Workout

    by , September 21st, 2011 at 09:14 AM (Pete's swim blog)
    Heater is finally turned off. Pool temp around 85. No drag suit.

    I was pretty happy with my 800. The last 200 was faster but it wasn't smooth. I had to really gut it out. Remaining workout was kind of light. We changed the 4th round to 75s to pick up the pace some. Still made it with no problems.

    SCY

    450 Warm up

    6 x 50 - :45
    50 Easy

    800 Timed - Open turns every 200
    2:30, 2:32, 2:28, 2:23 (9:53)
    100 Easy

    4 times through
    * 200 Kick - 5:00
    * 6 x 50 - 1:00 (evens stroke, odds pull, #5 hard)
    * Round 1 - Stroke = Fly; Round 2 - Stroke = Back; Round 3 - Stroke = Breast
    * Round 4 - Stroke = Free; 75s instead of 50s; 2 Pull, 2 swim, 2 Pull

    200 Cool Down

    (4000 Total)
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    Swim Workouts
  20. Fly day today

    by , September 21st, 2011 at 07:27 AM (Mixing it up this year)
    I just felt like doing some fly today.

    500 Free every 5th lap kick
    500 Free kick w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 underwater recovery drill/25 strong swim
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:44, 2:39, 2:31
    300 Free kick w/board
    4x100@:10R Fly drills w/fins choice

    Total 3200 yards
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