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  1. 05.11.12 - Friday workout

    by , May 11th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Dave. Water temp still significantly cooler.

    SCY

    500 Warm up

    2 x 100 FR Kick - 1:45
    2 x 100 Fl/Fr Kick - 1:45
    2 x 100 Br/Fr Kick - 1:45
    2 x 100 Bk kick - 1:45
    Struggled with this a lot. Probably just not warmed up yet.
    4 x 50 Br - :50 Descend
    6 x 100 - 1:15 (25 Stroke/75 Free)
    100 Easy

    10 x 100 Pull - 1:20 (Descended these from 1:10 down to 1:04)
    4 x 100 Kick - 1:45
    100 Pull - 1:20
    25 Fly/75 Free Pull - 1:20
    25 Bk/75 Free Pull - 1:20
    25 Br/75 Free Pull - 1:20
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  2. a nice friday despite DOMS settingin

    by , May 11th, 2012 at 09:36 AM (Mixing it up this year)
    I could tell my weighlifting from Wednesday was catching up to me. Ouch. Took a while to get the back loose.

    500 free
    500 free kick w/zoomers up tempo
    6x50@1:00 free w/fins as 25 shooter +25 cruise
    6x50@1:30 free w/snorkle as 15m fast kick/20m swim fast kick/15m fast kick
    3x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:30, 3:18 finally lossened up on last one
    4x50@1:00 torque drill w/paddles
    2x50 from block good breakout

    Total 2500 meters

    Updated May 11th, 2012 at 04:52 PM by Donna

    Categories
    Uncategorized
  3. It WAS a Happy FLOG Time...No More

    by , May 11th, 2012 at 09:15 AM (Year Three: The Road Back)
    But... that's not a bad thing. I decided since I not only reached my target pace for 250 miles this year, but was starting to get ahead of pace that I should continue to challenge myself on this road of recovery by upping my GTD goal by 25 miles. That being said, I'm once again not having a happy FLOG, but I get to see how I am slowly gaining on the new goal - and when I catch and pass that, I will probably up it again. I am just needing to remember to swim smart and when my shoulder starts hurting (not getting tired, but hurting) that I need to stop and kick the rest of practice. I'm learning.... and my kick is getting much better without fins. It's almost a win-win situation.... minus the injury, of course.

    Here's what I did today:

    300 Warm-Up
    8 x 50 Drill on 1:05 (odd: one arm fly, even: free catch-up) - no fins
    6 Sets (odd: one arm fly, even: free) - no fins
    - 1 x 50 on 1:10
    - 4 x 25 on :40
    5 x 100 Kick on 2:00 (did as 50 back dolphin, 50 back flutter) - w/ fins
    1 x 100 Free on 2:10
    1 x 450 Kick w/o fins (while everyone else finished final free set)
    200 Cool-Down
    Total Meters - 2850

    All in all, today's practice was quick-paced and fun. I only wish that I had been able to do full fly instead of one arm. That flat shoulder rotation is just not coming back quickly.

    I also think my freestyle may come back quicker if I can spend my time in the water focusing on the details of my stroke instead of worrying about when to breathe. Therefore, I'm toying with the idea of getting a snorkel. Any thoughts, suggestions?

    Enjoy your weekend and happy laps to you!
    Categories
    Swim Workouts
  4. Wednesday & Thursday, May 9-10, 2012

    by , May 10th, 2012 at 09:07 PM (Fast Food Makes for Fast Swimming!)
    Wednesday P.M. at the Y lap lanes:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20
    500 IM Drill

    -------------------------
    1500 Yards

    Just wasn't feeling it yesterday, so got out and actually watched my daughter swim.

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

    Thursday A.M.

    200 Free
    300 Free Pull
    500 IM Drill

    10 x 50 Kick w/ board @ 1:00 (:43-:45s)

    300 swim back and forth

    --------------------------
    1800 Yards

    Still not feeling it, but at least I'm resting my sore muscles. Arms have taken a beating for a while. I'll plan to hit it hard again on Friday, and then we'll rest next week for Canadian Nationals.

    Speaking of which...where are the psych sheet postings online for this meet? It's a week away, and still nothing. I mainly want visual confirmation that I'm in the meet. I do have my online receipt, but sometimes that's not good enough.

    That Guy...you're good at finding "hard to find stuff" on the internet. Where are the psych sheets for 2012 Canadian Nats? (other than the direct link off www.cmsc2012.ca)
  5. Thursday - May 10, 2012

    by , May 10th, 2012 at 04:58 PM (I swim, therefore I am)
    LCM
    *Warm Up*
    1000 FR Desc by 300s, +100 75% smooth 6K, 2min rest
    1000 Swim as 100FR/100BK, build each 100


    *Set 1*
    5x200 BR on 1:00 min rest

    1. K with snorkel
    2. K/S by 50 with snorkel
    3. K/S by 50 with snorkel
    4. Swim Ė build by 50
    5. Swim Ė build by 100

    100 EZ


    *Set 2*

    5x200 FLY on 1:00 min rest

    1. 2(K25, RA25, LA25, S25) build swim
    2. 2(K25, RA25, LA25, S25) build swim
    3. By stroke count: 4(3RA, 3LA, 6S per 50)
    4. By stroke count: 4(3RA, 3LA, 6S per 50)
    5. Swim Ė build by 50

    100 EZ

    *Set 3*

    4x500 FR on 1:00 min rest

    1. EVF focus with paddles, breath every 3rd
    2. Desc by 100 60%-80% effort, breath every 4 alt 50
    3. EVF focus with paddles, breath every 3rd
    4. Desc by 100 70%-90% effort, breath every 4 alt 50

    200 EZ

    Comments:
    Arms and shoulders continue to feel moderately sore and weak from circuit training last night and I experienced some toe cramping during last set (stopped to egg beater and push off pool bottom several times).

    Just trying to stay in touch with backstroke for now, will do more BK specific sets after a few more weeks.

    The BR kick was solid and coach worked with me to extend the body position with more lower back follow up upon kick closure.

    Fly was steady and linear: working on kick timing with forward arm extension. For some reason it feels slightly easier to get a EVF position set up with fly than free.

    During my warm-up and also the last free set I was sensing awkward stroke rhythm connected to my breathing. My theory is that gradually becoming stronger and fitter as a swimmer is making me more aware of the more subtle stroke flaws. Coach identified late and delayed breathing more specifically on my left side. I tried to apply his corrections and looked really stupid for a while. Then later I was able to get closer to correcting the issue by focusing on the timing of my breathing with my stroke pull and less so on the recovery. Hopefully I can integrate this adjustment forward from this point.

    Updated May 15th, 2012 at 08:54 PM by fdtotten (to catagorize)

    Categories
    Swim Workouts
  6. Dead from Deadlifting, Thursday, May 10

    by , May 10th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 20 min

    Stretching/Yoga, 25 min


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


    Swim/SCY/Solo:

    600 various

    8 x 25 shooters
    50 EZ

    6 x 25 burst + cruise
    50 EZ

    1 x 100 AFAP back w/fins
    -- went :51
    -- better than I expected

    400 IG

    1 x 100 AFAP fly w/fins
    -- :54
    -- ugh, slow, had to swim through calf cramp

    300 IG

    1 x 50 AFAP breast
    -- 28 mid

    200 IG

    Total: 2200


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

    I woke up and everything hurt from Tuesday's drylands. Deadlifts seem to suck the life out of me. Maybe it's also accumulated fatigue from re-starting drylands. It made me less than enthusiastic to swim, and I was tired in the water. I had forgotten how rotten that feels ... Perhaps I should have saved this Speedo type workout for Friday instead and gone to yoga.

    I still have no plan for this season. Very unusual for me not to have a plan wrt either swimming, drylands or meets. Hopefully, after some more cogitating, my brain will spit out something soon.
    Categories
    Swim Workouts , Yoga
  7. Grumble grumble

    by , May 10th, 2012 at 03:27 PM (Workout Swimmer)
    So today I went the farthest I've gone since surgery - a whopping 4200 yards. I'm much slower than I would like to be at this stage, but it is what it is. Someone told me it took them 4 months to recovery from what I've had done, so I guess I'm looking at all summer, sigh.

    150
    16 x 75 (4 ea SKPSt)
    6 x 100
    50 EZ
    Pyramid by 25's up to 125, repeat it & come back down on :25 base per 25
    4 x 50 over unders
    4 x 300 various
    Total 4200 SCY
    Categories
    Uncategorized
  8. Thursday May 10

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]Workout #4 = Reborn Monster[/ame] from this week's High Volume Workouts with a few minor variations. My butterfly is getting better but it still sucks so I definitely can't swim without frequently resorting to one-armed fly, so I changed the 7 x 50 stroke to a combination of drill and swim.

    Warmup (1000)
    1 x 200 swim
    1 x 200 IM kick
    3 x 200 @ 3:10, descend free

    Main Set (3000 / 4000)
    4 x
    • 4 x 100 free, hold 1:18
      • round 1 @ 1:40
      • round 2 @ 1:35
      • round 3 @ 1:30
      • round 4 @ 1:25

    • 7 x 50 IM order stroke by round
      • #1 - #2 @ 1:20, drill
      • #3 - #4 @ 1:10, 25 drill + 25 swim
      • #5 - #6 @ 1:00, swim
      • #7 easy


    Wrap up (500 / 4500)
    5 x 100: active recovery pull with buoy, @ 1:30, 1:40, 1:50, 2:00, 2:10

    ** 4,500 **
    Categories
    Swim Workouts
  9. Wednesday May 9

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup

    3 x
    * 1 x 150 @ 2:20
    * 3 x 25 @ :30, drill, drill, swim - IMO by round

    8 x 25 @ :40, calculate swim-golf score. Went 28-29, much worse than I got with paddles and a buoy last week

    10 x 100,
    * odd) @ 1:45 relaxed free
    * even) @ 1:55 IM

    8 x 25 @ :40, calculate swim-golf score. Went 28-29.

    200 easy

    * 2800 *

    ************************************

    PM Weights

    Dips
    Body weight (159 lb.) - 20 lb., 10 sets of 3
    Woot, I made the set with only 20 lb. of assistance (I had to use 60 lb. my first week)!

    Shoulder Press
    on the Technogym shoulder press machine
    10 sets of 3 @ 40 lb.
    10 sets of 3 @ 50 lb.
    8 sets of 3 @ 50 lb.

    Standing face pulls
    35 lb., 5 sets of 8
    40 lb., 4 sets of 8

    Seated face pulls
    50 lb., 4 sets of 8

    Calf raises
    Ran out of time before I could get on the Smith machine so I did these on the Technogym seated leg press machine, with only the balls of my feet on the foot platform.
    4 sets of 3 @ 200 lb.
    3 sets of 3 @ 220 lb.
    2 sets of 3 @ 240 lb.
  10. Grateful for the rest

    I have a head cold and just feel out of it. Decided to go to practice anyways to see what I could struggle through. Thankfully there weren't any tight intervals with this one.

    800 mix up
    12 x 50 @ 1:15 breast
    **1-4 25 drill/ 25 kick
    **5-6 swim
    **7-10 quick arms with flutter kick
    **11-12 swim

    8 x 150 @ 3:00 all fast, plenty of rest
    **odds 100 fr build/ 50 breast sprint
    **evens 100 IM/ 50 choice

    4 x 50 fly @ coaches whistle
    **1-2 3 down/ 2 up
    **4-5 2 down/ 2 up
    I typically breathe almost every stroke so this was good for me even if it was just 50's.

    500 kick with fins for time

    200 w/d

    3500

    I am glad I that I went and thought I held my own considering I don't feel that well.
    Grateful for the rest!
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/12

    by , May 10th, 2012 at 11:33 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 swim

    6 X {3 X 50 1:05
    Choice. Alternate build-fast-easy

    4 x 100 kick 2:15
    Last 25 fast
    1 X 100 swim

    LCM

    4 X {3 X 100 2:15
    Choice. Alternate build-fast-easy

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  12. Next stop: Iceland!

    Yesterday I did an easy 3000 at Riverbank, and today I attended TNYA workout. Crowded conditions gave me an excuse to sneak over to the slow lane, which was unoccupied when I arrived despite 4-6 swimmers everywhere else. I was joined there by friends Janet and LisaLisa, and we did the following workout together, doing different things on the same intervals so that everyone got to do something challenging.

    My upper arms are still plenty sore from the AZ lakes adventure, so I did a lot of kicking,. I also used the soreness I felt when swimming freestyle to figure out how I could tweak my stroke to use those overworked deltoid muscles less. Rotate more? (yes). Make the recovery more about momentum, less about effort? (yes, and turning over at a higher clip helps me do that). Consider bending my elbows more? (only when combined with more rotation). Tighten my core to use my lats more? (double yep.) It was nice to have the space to experiment around a bitóI hope the soreness will be fleeting, so I need to make use of it while it lasts.

    Brad coached, my lanemates and I edited, and hereís what I ended up doing:

    500 scy warmup

    3 x 200 FR swim/kick halfsies @ 3:30
    2 x 100 FR/BK halfsies @ 1:40
    2 x 50 FR/BK halfsies @ :50
    100 easy

    2 x 200 kick @ 3:50
    2 x 125 alt. BR/kick by 25s @ 3:00
    2 x 75 BR/kick/BR @ 1:45
    100 easy
    [The 125s and 75s were supposed to be hard efforts, but I decided Iím not ready for that quite yetóapart from the soreness Iím still systematically fatigued.]

    1 x 200 IM kick
    4 x 125 IM with rolling extra 25 (alternated kicking and swimming by 25)

    300 FR alternating kicking and pulling with kickboard

    100 warmdown

    I felt tired throughout this workout until the last 20 minutes or so, when I started to loosen up and find some good energy. I had thought about getting out early, but was glad I stayed inóthe whole effort was worth it for those last few minutes of feeling smooth and fluid in the water.

    As far as recovering from last weekendís swims, Iím mostly just trying to get plenty of sleep, stretch a lot, and listen to my body when working out to avoid pushing it harder than it wants to go. Taking days completely off seems to leave me feeling tighter and sorer and more lethargic than ever, so I try to at least get to the pool and move around some. Iíve been craving protein ever since I got back, so Iíve been eating plenty of it. Sometimes itís hard to know how much to push and how much to coddle your body when recovering from hard efforts, and Iím trying to find some balance between the two.

    And my next swimming adventure is quickly approaching: IGLA in Iceland! My last attempt at doing a big pool meet in the midst of open-water swims (LCM nats at Auburn last summer) was somewhat disastrous. Iím hoping this one will go better, but Iím mostly just looking forward to traveling to a cool place, supporting my teammates, and having fun with friends. I leave on the Tuesday after Memorial Day, and my first events are three weeks from today. I signed up for the 200/400 IM, 100/200 BK, and 400 FR. I decided not to do any sprints other than the 1BK because it was just too hard to fit in the necessary training/recovery for those and keep up the yardage I need for my OW events. Iíll probably also swim relaysóIíll just do my best with the sprinting thereóplus thereís a 250m OW swim in the North Atlantic! Water temps in the high-40s are predicted. Should be a fun time!
    Categories
    Uncategorized
  13. 05.10.12 - Thursday workout

    by , May 10th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Kent. Had a "make it up as you go day". Water temp noticably cooler today. Didn't get a reading but it felt 82ish.

    SCY

    450 Warm up

    Dave B's Set
    10 x 100 - 1:30 Odds IM, Evens Free
    I went ahead and did them all IM. Started around 1:26 to 1:27 and dropped to 1:23 as I warmed up. Finished on 1:18.
    50 Easy

    Kent's set
    20 x 50 Pull - :45 (Descend 5 50s 4 times)
    50 Easy

    My set
    Despite Howard's warnings, we threw caution to the wind and modified my pace line to work like the Germans do it. Roger and Dave M went in one lane and Kent, Dave B and I went in the other. We did 1000 yards straight with the last person in line moving to the front every 100 yards. In our lane, that meant you had to pass two people when it was your turn to go to the front. To help with that, the other swimmers in the lane swam 25 backstroke while the last swimmer made the pass. Then everyone went back to drafting. Worked pretty well. I think we averaged a 1:17 pace for the 1000 yards. Passing was an adventure. There's a lot of pressure to get moving so that you don't create a traffic jam at the wall. Fun set and harder than my way of doing it.

    Dave M's set
    6 Times through:
    * 50 Kick - 1:00
    * 100 Stroke - 1:40
    I did Fly/Bk/Br x 2. 1:23 on the last breaststroke.

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  14. great day even after ann evening weight workout

    by , May 10th, 2012 at 07:32 AM (Mixing it up this year)
    I did my weightlifting last night so I could feel a spot in my back that needs to be worked on. Out comes the tennis ball today to fix that.

    My swimtoday was good. I did notice tha at the end on my 100's fast my left arm starts coming out short before the hip. I need to strengthen the triceps on my left arm to fix this. Even though I don't like sprinting 100's I need to do more of them. This will also help me with my felt arm follow thru.

    400 free
    200 free kick w/ board
    200 IM drill

    5x50@1:00 free w/paddles held :45's good tempo
    50 EZ
    8x50@1:10 free kick w/board & fins burst to 20m + cruise
    100 EZ complete recovery
    100 AFAP free went 1:26 this is where I noticed my left arm not finishing the stroke by the last 25
    200 EZ

    6x100 free
    #1 DPS@2:00. #2 negative split@2:00, #3 fast @3:00 went 1:28 again had issue with left arm at end of swim I also forgot this was to be broken, #4 EZ@3:00, #5 AFAP broken for :15 @3:00 went 39 and 44, #6 EZ

    200EZ

    Total 2700 meters
    Categories
    Uncategorized
  15. Wednesday 5/9/12

    Wednesday 5/9

    PM only SCY

    500 swim
    8x100
    odd: K/sw/dr/bld @ 1:40
    even: IM D1-4 @ 1:30

    3x300 @ 3:45 D1-3 pull w/ paddles + buoy
    4x100 @ 1:45 VS kick FR w/ board
    3x200 @ 2:45 IM 25 DPS/25 bld
    4x100 @ 1:45 VS kick BR no board

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (:59, 1:00, 1:00, 1:01, 1:01, 1:01)

    100 EZ

    2x (RD1: FR, RD2: FL)
    100 FAST @ 1:30 (RD1), 1:45 (RD2)
    3x50 @ :50 (RD1), 1:00 (RD2) hold faster than 1/2 of previous 100 time
    200 EZ

    Results:
    RD1: :55.0, :27.0, :27.0, :27.1
    RD2: :58.0, :28.0, :28.0, :28.4

    Total: 5800
    Categories
    Swim Workouts
  16. Masters 5K Mira Mar Lake, FL April 29, 2012

    by , May 9th, 2012 at 04:35 PM (I swim, therefore I am)
    Swam first OW: Masters 5K OW event at Mira Mar Lake, FL on April 29. Time - 1hr 18min; First place in Masters Mens 55-59, and Third place Masters Mens overall (because many OW swimmers were at USMS Nationals that weekend)

    Women started five minutes later and (only) three went past me, the first one... Brooke Bennett, just flew by. At the bottom part of the dog leg course there was a surprising amount of wave and wind activity for what had appeared to be a calm lake at the start. I enjoyed the challenge. My finish was not the Bill Rose finish I hoped to do, but I was able to stagger up on to the beach having made my best effort.

    Updated May 9th, 2012 at 08:53 PM by fdtotten (corrections)

    Categories
    Masters Swim Meets / Events
  17. Wed - May 9, 2012

    by , May 9th, 2012 at 04:18 PM (I swim, therefore I am)
    LCM

    *Warm Up*
    1000 DPS -Desc by 100s 1-5,6-10
    10x50 on 50; 1-4@40, 5-8@38, 9-10@37

    *Set 1*
    3(3x200 on 3:30; 3:45; 4:00)
    Target times: 2:45, 2:40, 2:35

    Results:
    2:45, 2:41, 2:38
    2:44, 2:37, 2:32
    2:41, 2:36, 2:29
    200 EZ

    *Set 2*
    1x2000 swim with paddles - EVF focus
    Build pace/effort 50-80% as 2x500, 3x300, 1x100

    200 EZ

    Comments:
    Arms and shoulders felt moderately sore and weak during warmup from Monday circuit training along with tired legs from Tuesday LCM breaststroke kicking with a snorkel.

    First round of the 200s was not focused, but got it together for the next two rounds. Final 50 of final 200 felt like a total failure and I was surprised at the time.

    ..first USMS blog post of 2012.. will to attempt posting my workouts - as inspired by those who are doing it.
    Categories
    Swim Workouts
  18. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 04:36 PM by The Fortress

    Categories
    Swim Workouts
  19. Wed May 9th, 2012

    by , May 9th, 2012 at 02:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. Wed May 9th, 2012

    by , May 9th, 2012 at 02:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts