View RSS Feed

All Blog Entries

  1. Monday, Aug. 29

    by , August 30th, 2011 at 12:28 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    assisted dips -- no.
    -- Don't think I can do these; it feels like too much stress on the shoulders. It also felt like my arms were too far apart on this particular machine.
    assisted pull ups -- 4 x 7
    -- assist was 4X (couldn't read the whole number)
    flutter kicks on bosu, 2 x 100
    reverse scoops, 25 x 3 x 15
    back extensions, 25 x 3 x 10
    Ab Solo machine + med ball, 3 x 15
    -- http://www.exergamefitness.com/ab_solo.htm
    knee tuck jumps, 2 x 10
    extreme angle isometric squat w/17.5, 3:00
    -- ran out of time for other isos


    Swim/SCM/Solo:

    easy 1300 meters

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

    Snuck in a workout at RAC before driving up to Mpls to catch a flight home. I was startled to notice a cornfield right across from the gym. Cornfields everywhere in MN! My home town has changed drastically since I lived there. Mayo has more than doubled in size. I am hoping I left in time before my body went into serious shock from dog exposure.

    I'm pretty beat from 4 days in a row of drylands. Also tired from three trips in August, with not much solid sleep. Just yoga and errands today for me. Hopefully, I'll be able to do a real swim workout on Wednesday, not just this floating around stuff I've done almost all of August. I am planning on stealing Chowmi's last workout.

    Mason reopens on Thursday. I'm going to my first team practice in ages on Thursday night. I'm looking forward to having a clean, cool, quiet place to work out on Fridays as well.

    4 days until the trek to college with Fort Son ...

    Updated August 30th, 2011 at 02:04 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Lots of flip turns

    This morning I planned to meet up with a friend who was doing a long workout at the Y. I came in partway through—she was in the middle of a set of 9 x 1100. Luckily she had already knocked out 4 of them, so after warming up I joined her for the last 5 or so, reducing them down to 1000s or 1050s depending on how often I got lapped. Here’s what my workout ended up looking like:

    600 scy warmup

    1050 (450fr/50bk/500fr/50bk)

    3 x 100 pull desc. @ 1:30
    3 x 100 swim desc. @ 1:30
    3 x 50 swim desc. @ :50
    100 easy
    [I did this little mini-set in lieu of one of the 1100s—my lanemate was doing every 3rd one with fins, and since I didn’t have mine I decided to make up my own thing to do.]

    3 x 1050 (450fr/50bk/500fr/50bk)
    [I thought I would just do 2 of these, since the 3rd one would be a fin swim and I could substitute my mini-set again. But after the second one my friend decided to do the final swim without fins, so I went ahead and did it with her.]

    500 SKIPS warmdown

    I actually found the long swims pretty soothing and pleasant. I focused on getting closer to the wall, without gliding, before initiating my flip turn, and found that that made the flipping go quicker plus I got better distance off each turn. It was nice having that little mini-set in there between the first long swim, when I was still warming up, and the last three. I think doing a little speed play with the descends helped me find a good pace for the final swims. It was nice to get in a good long workout, and great to have company for it—I missed having swim buddies over the weekend.

    I have some unexpected free days at home this week. My husband and I had originally planned to leave Monday to spend a few days up in the Adirondacks. We had planned to take the train up a few hours north of the city, then drive from there, but the storm knocked out train service, and flooded roads upstate made driving the whole way look pretty iffy. So we decided to stay in the city, but keep our days off and spend time exploring and enjoying our hometown. So far our staycation has been wonderful—it’s helped that we both love spending time in the parks, and the great weather yesterday and today has made that a delightful option. This morning we’re going to go wander around on the High Line, which is an old elevated train track that has been converted to parkland—I haven’t been since they opened the newest section this past spring, and am looking forward to seeing what they’ve done with it! (I’m also looking forward to the popsicles—great vendors in that part of town!)
    Categories
    Uncategorized
  3. Tuesday workout

    by , August 30th, 2011 at 10:51 AM (Pete's swim blog)
    Adoption went through smoothly yesterday. As informal it was, answering lengthy legal questions is always nerve wracking for me.

    Knee is better but still hurts some. Ibuprophen is a wonderful thing! I set out to make 10 x 100 on 1:15 and then keep going if I could. First one I made easily on 1:10. Second one I barely made 1:15. Held 1:12 to 1:13 from there on. Had some sinus congestion that along with the heat made me feel like my head would implode. Decided to break at #11. Picked back up at #12 and easily made the rest. 1:10 on #16 and was able to sprint the 50... sort of.

    SCY
    400 Warm up

    6 x 50 Free - :45

    16 x 100 - 1:15 (Optional Rest on #5 and #10)
    50 Sprint

    I made 10 and rested on #11 - no drag suit

    100 Easy

    20 x 25 Kick - :30
    5 Times through:
    * 50 Hard Fly - 1:00
    * 50 Free - 1:00
    * 50 Hard Back - 1:00
    * 50 Free - 1:00
    * 50 Hard Breast - 1:00

    100 Easy
    200 Timed IM Kick (3:23 no drag suit)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  4. Tuesday, August 30, 5:00am

    by , August 30th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    Got started a little late...the Tues/Thurs coach isn't always on time, and when I have to get out by 5:30am, every minute really counts!

    Warmup:
    500 Free
    3 x 100 Free @ 1:30

    Main Set from tjrpatt yesterday:
    2 rounds of:
    3 x 100 Fly @ 1:30
    1 x 200 Free @ 3:00

    1st round 1:09/1:13/1:15, 2nd round (with zoomers) 1:11/1:12/1:13

    -------------------
    1800 Yards in 27 minutes

    Updated August 31st, 2011 at 11:32 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. Very little if any sleep last night

    by , August 30th, 2011 at 08:24 AM (Mixing it up this year)
    My mind would not just let things go so after 6 hours of laying in bed I went to swim.... Slow...

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fly
    8x25@:45 Fly w/paddles & fins
    200 Fly drill chest press w/fins
    200 Fly drill alt rt arm/lt arm by 25 w/fins
    200 Fly drill underwater recovery w/fins
    200 Fly kick w/fins on back work the abs!
    500 Free w/snorkle alt by 100 swim/kick

    Total 2500 yards
    Categories
    Uncategorized
  6. August 29th Aquasol

    by , August 30th, 2011 at 12:21 AM (Swim like an Orca, but faster !)
    Aquasol - Coach Steve & Todd on deck,
    Lane 1 solo, no other masters/fitness etc.
    Stole Rick Miles workout from 8/30/11.
    WARM UP:
    4 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick + 100 easy swim

    12 X 50 1:20 Choice (did 3Bk/3FR, etc...)
    Alternate 2 fast/1 easy

    18 X 25 :45 Choice (Did 4 ea stroke + 2 FR)
    Alternate 2 sprint/1 easy

    1 X 300 free 4:30
    1 X 300 IM 5:15
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -(1:45)
    WARM DOWN: 4 X 50 easy
    4350Y
    Im wondering whether I should have just linked to Rick Miles Sarasota workout for 8/30/11, which is tomorrow.
    Coach is still away in L.A.
    Somehow I still have the drive to get through the workouts and even push through the intervals. Not ready to notch up to 1:25 on the100 FR yet, I'm still sore from the added weights during the week, hopefully my body with actively recover and I can push forward.
    Im eyeing a couple of meets again, but I am more focused on keeping my weekly (albeit daily) goals as the priority and gauge readiness in a few weeks.
    Categories
    Swim Workouts
  7. The Captain's Log

    by , August 29th, 2011 at 05:48 PM (Chicken's Nuggets)
    On Wednesday, August 24th I was privileged be part of the crew for Evan Morrison's (Evmo's) solo swim from Catalina Island to the mainland.

    It was the first time I'd ever crewed for a swim and, with my own Catalina swim just around the corner, a great learning experience. In the incredibly short time it took Evmo to swim the channel, I was able to familiarise myself with the pilot boat, the Bottom Scratcher, and see first hand the work that goes into putting on a successful (or unsuccessful!) marathon swim.

    Most of the swim took place in the pitch dark in some fairly lumpy seas. I was pretty queasy and didn't take many pictures until the sun rose. Here's my view of what went on:

    [nomedia="http://www.youtube.com/watch?v=sgNR2cD0gFk"]Evan's Catalina swim - YouTube[/nomedia]

    Congratulations to Evmo on an amazing swim, and thanks for letting me be a small part of it!
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout -09/12/11

    by , August 29th, 2011 at 04:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 3:00
    4 X 50 1:00 1:00
    Two rounds. Descend 50's in both rounds 1-4.
    Round 1 intervals left, 2 right.

    1 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Three rounds

    10 X 50 kick
    5 on 1:05
    5 on 1:00
    1 X 100 easy swim

    3 X 200 3:00
    3 X 50 1:15
    3 X 150 2:15
    3 X 50 1:15
    3 X 100 1:30
    3 X 50 1:15
    50's: Swim them 2 fast/1 easy
    all choice

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/09/11

    by , August 29th, 2011 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50-descend 1-4-:50 :45
    Two rounds. Round 1 intervals left, 2 right.

    5 X 200 pull
    2 on 3:00
    3 on 2:40

    1 X 200 kick 4:15 4:00
    4 X 50 kick 1:00 :55
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 75 fast 1:10
    1 X 100 moderate 2:00
    1 X 50 fast -
    Four rounds, break between each round. All choice.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/08/11

    by , August 29th, 2011 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 100 1:45
    1 X 150 2:30
    1 X 200 3:00
    1 X 250 3:45
    1 X 200 3:00
    1 X 150 2:15
    1 X 100 FAST

    10 X 100 free
    5 on 1:30
    5 on 1:20

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    4 X 50 kick 1 :05
    8 X 25 sprint kick :45
    1 X 100 easy swim -

    1 X 300 IM 5:15
    4 X 50-1 of each- 1:00
    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-1 of each- 1:00

    12 X 50 1:05 choice
    odd: easy even: fast

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/07/11

    by , August 29th, 2011 at 04:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:05
    1 X 100 kick 2:00
    4 X 50 kick 1:00
    1 X 100 swim -

    2 X {4 X 150 2:45
    #1 100 fly/50 free
    #2 100 back/50 free
    #3 100 breast/50 free
    #4 150 free

    5 X 300 free 4:00 or 4:30
    Descend 1-5

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -09/06/11

    by , August 29th, 2011 at 04:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    2 X 150 2:30
    4 X 100 1:30
    2 X 150 2:15
    4 X 50-descend 1-4-:50

    1 X 200 kick 4:15
    3 X 100 kick 2:10
    6 X 50 kick 1:05
    1 X 100 swim -

    3 X 100 free 1:30-1 mod/1 fast/1 mod
    4 X 25 sprint KICK :45
    Three rounds. Short break if needed.

    2 X 100 IM 1:45
    2 X 100 50 fly/50 free 2:00
    2 X 100 IM 1:45
    2 X 100 back 2:00
    2 X 100 IM 1:45
    2 X 100 breast 2:00

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/02/11

    by , August 29th, 2011 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 x 250 4:00
    5 X 100 1:30
    10 X 50
    5 on :50
    5 on :45

    2 X 200 kick 4:30
    4 x 100 kick 2:15
    1 x 100 swim -

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

    5 X 50 :40 -make the interval
    1 X 50 fast :45
    4 X 50 :45
    2 X 50 fast :50
    3 X 50 :50
    3 x 50 fast :55
    2 X 50 :55
    4 X 50 fast 1:00
    1 X 50 1:05
    5 X 50 fast 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  14. SArasota Y Sharks Masters 5:30 AM Workout -09/01/11

    by , August 29th, 2011 at 03:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 fast -

    1 X 200 kick 4:15
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 X 200 IM 3:30
    1 X 100 easy 2:00
    1 X 100 IM 1:45
    1 X 100 easy 2:00
    Three times through

    1 X 100 1:30
    8 X 50 :50
    1 X 200 2:50
    6 X 50 :45
    1 x 300 4:00
    4 x 50 :40 or :35

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/31/11

    by , August 29th, 2011 at 03:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:20 3:00
    Two times. Round 1 interval left, 2 right.

    2 X 200 kick 4:15
    4 X 50 kick 1:05
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 X 100 free 1:45
    1 X 100 stroke 2:00
    1 X 50 free 1:00
    1 X 50 stroke 1:00
    Four rounds. IM'ers: Round 1 fly, 2 back 3 breast, 4 choice/no free

    9 X 100 1:55 choice
    #3-6-9 are fast

    1 X 100 easy -
    1 X 100 @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. SArasota Y Sharks Masters 5:30 AM Workout -08/30/11

    by , August 29th, 2011 at 03:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be heading to Hawaii tomorrow for the Maui Channel Swim and some vacation time. I am going to go ahead and post through Sept 12. There will be no post for Labor Day.

    SCY
    WARM UP:
    4 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick + 100 easy swim

    12 X 50 1:20 Choice
    Alternate 2 fast/1 easy

    18 X 25 :45 Choice
    Alternate 2 sprint/1 easy

    1 X 300 free 4:30
    1 X 300 IM 5:15
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -

    WARM DOWN: 4 X 50 easy 1:00

    4350Y
    Categories
    Swim Workouts
  17. What a Weekend!

    by , August 29th, 2011 at 01:25 PM (Year Three: The Road Back)
    Such an awesome weekend. My daughter finished 3rd overall in the high school meet she ran in and I finished 1st (HOLY COW!) in my first ever open water race! Who would have thought?!

    Talk about a learning experience! First of all, don't bother getting to the lake when it's still dark out. Warm-ups at 6am don't really mean warm-ups at 6am when the sun is not up. Also, warming up when the air temp is in the middle 60's is just not possible. Therefore, do not strip down to the swimsuit too early.....

    Second, it's probably a good idea to actually swim where you will race if you can. People told me that Morse was not clear, but I have never before swam where I couldn't see past my elbow - let alone those people swimming around me.

    Third, mass starts?! Just go and hope for the best. When I got over the panic from the mass start and calmed myself down, I was able to find a really good rhythm. That was great. My sighting? Oh well, with enough people swimming around me, I basically looked for water splashing and followed that until I could finally spot the buoys.

    Finally, when getting ready for a swim in a reservoir, do a few swims that are not in a clear, calm lake. The choppiness of the water (and the wake from motorboats) made for some interesting breaths.

    Today, was back in the water and back at it. It was a heavy stroke day, but I replaced the stroke in the second set with free and added distance. Here's what I did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00
    1 x 100 25 Kick/75 IM Stroke Order on 2:30
    1 x 100 50 Kick/50 Fly on 2:30
    1 x 100 75 Kick/25 Fly on 2:30
    1 x 100 Kick on 2:30
    1 x 100 25 Fly/75 Kick on 2:30
    1 x 100 50 Fly/50 Kick on 2:30
    1 x 100 75 IM Stroke Order/25 Kick on 2:30
    1 x 100 IM on 2:30
    4 x 150 Pull on 2:30
    4 x 125 Free on 2:30
    16 x 25 Stroke on :40 (see below)
    400 Cool-Down
    Total Yards - 3500


    Notes:
    Did stroke set w/ fins. Did first 8 x 25 w/ fins. Did last 8 x 25 w/o fins as fly, back, free.


    All in all, a pretty good day in the pool - and I'm still grinning from the weekend! Guess there is something to this open water thing after all. And, I didn't get bit by any fishies!


    Swimming - it's such an adventure!
    Categories
    Swim Workouts
  18. Mon Aug 29th 2011 scy

    by , August 29th, 2011 at 12:36 PM (Ande's Swimming Blog)
    Mon Aug 29th 2011 scy

    Fast Fri Doubled didn't blog till now
    Same main Set as morning
    Decided to work 1 100 in each round and do easy speed on the other 2
    FR 55 61 61 xx 56 xx xx
    IM 69 63 67 70 70 61 xx
    K 74 73 67 75 75 xx 63

    Sat Aug 27
    arrived late missed warm up
    1) 50 drop down set FR swim
    start at 1:00 drop 1 sec per round
    stopped at 32
    2) 50 drop down set
    K no board fly
    start at 1:00 drop 1 sec per round
    stopped at 38
    left early

    Sun Aug 28 did not train

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:09ish
    wore new training jammer
    swam with Todd
    Beside tyler, Chris, Killeen, James Fike, Larry, Kelly, & Nate

    WARM UP
    Board said swim till 6:15
    did 3 or 4

    Main SET: scy

    150 fr's hold same pace, held 1:36's & 7's
    1) on 2:15 right into
    2) on 2:10 right into
    3) on 2:05 right into
    4) on 2:00 right into
    1:00 break
    400 IM K
    150 fr's hold same pace, held 1:36's & 7's
    1) on 1:55 right into
    2) on 1:50 right into
    3) on 1:45 right into
    4) on 1:40 right into
    1:00 break
    400 IM

    150 fr's hold same pace, held 1:36's & 7's
    1) on 2:15 right into
    2) on 2:10 right into
    3) on 2:05 right into
    4) on 2:00 right into
    1:00 break
    400 IM K
    150 fr's hold same pace, held 1:36's & 7's
    1) on 1:55 right into
    2) on 1:50 right into
    3) on 1:45 right into
    4) on 1:40 right into
    1:00 break
    400 IM


    5 x (50 with 2 breaths on 1:00, 50 build on 1:00, 25 fast on :30, 25 easy on :30)

    50 easy

    ~ ~ ~ ~

    Got this email from Whitney

    Here is the long awaited schedule for the fall. The schedule is always based around the times of the college team's schedule(men, women, and diving), age-group schedule and Kin classes. We do the best we can to accomodate as many people as possible. I look forward to the coming weeks. I have lots of fun things in store for you. GO TXLA MASTERS!

    Sept 1st-Oct 2nd
    M W F 6-7:30am
    (exceptions: Mon-Labor Day 730-9am ONLY-NO NOON; Wed 9/21 and Wed 9/28 5-6:30am)
    T TH 6:30-8am
    Sat 7:30-9am(NO practice on home football game days)
    Sun-Thurs 12-1:15 pm
    *There is noon workout on Thursday Sept 1st, the last night workout is Tuesday, Aug. 30th.

    Oct 3rd-Dec ??
    M & F 5-630am
    T & TH 6:30-8am
    W & Sat 7:30-9am
    Sun-Thurs 12-1:15 pm

    Updated August 29th, 2011 at 12:52 PM by ande

    Categories
    Swim Workouts
  19. Various musings for the day + Monday workout

    by , August 29th, 2011 at 11:45 AM (Pete's swim blog)
    Today is our court date for adoption. We will legally be Jude's parents as of today sometime. That's one of the nice things about adoption... all the milestones to go through plus all the fun of a newborn. He has been a relatively easy infant.. sleeps through the night and really only fusses about being hungry. I guess that my wife and I don't have the "infant sleep" genes in us.

    Got to play/coach/referee a lot of soccer this weekend... one of my childhood passions. I always swam in the summers and played soccer in the spring/fall growing up. Like swimming, I was a horrible soccer player. I was short, slow and uncoordinated. My primary responsibility was to stand in the way of any attacker moving down the field and force him to run over me. I wasn't too bad at that but dribbling, passing and shooting weren't things I could do well at all. My oldest son is the same way (slow, uncoordinated) but he is much better than I was at the same age. This year has been fun because he is growing a lot and becoming physically capable of doing things he couldn't do before. My 5 year old is having fun playing "herd ball". He has great foot skills but no speed. His team got killed something like 12-6, but he is pretty sure they won 6-4. We don't officially keep score and there is so much of it, it is pretty hard to anyway. Funny how kids that age see things. He knows two important things from each game: 1) excactly how many goals his team got and 2) his team won.

    I play every other week at our church in pickup games. Like swimming, I gave up on soccer before I grew to my current height. Most of the guys that played soccer in high school/college destroyed their knees in the process. Mine work great (most of the time) so it's all pretty much fair... they have all the skill and I have the speed to run around them. Swimming keeps me in great condition so I don't have to run a lot to be able to sprint in games. Scored twice last night - one mostly luck, the other a great effort by the guy who set me up. On the down side, I got a little competitive with someone taller and faster than I am. We got to the ball at the same time and both hit the ground hard. He landed on my right leg and twisted my knee slightly. Swimming breast stroke now involves excruciating knee pain.

    Cuts, bruises, strains and all, I headed in to practice this morning and was thankful there was no IM (breast stroke) on the agenda. I tackled the first set fairly easily even with a drag suit on. The second and third sets are supposed to be merged together (the third set is supposed to be 5 seconds faster as well). Since I was the only one to make the first set, we split it up, dropped our drag suits and shot for the faster time splits. I made those fairly easily so I started shooting for getting 5 seconds rest on each 100 which I managed to do. Was very pleased to make the final 100 on 1:05.


    SCY

    400 Warm up

    3 x 100 Fr - 1:25
    2 x 100 Fr - 1:20
    1 x 100 Fr - 1:15
    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    Droped drag suit

    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    3 x 100 Fr - 1:20 (Made 1:15s)
    2 x 100 Fr - 1:15 (Made 1:10s)
    1 x 100 Fr - 1:10 (Made 1:05)

    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35
    2 x 100 Fly - 1:30 (Ouch!)
    1 x 100 Free - 1:25

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  20. What a boost today

    by , August 29th, 2011 at 08:27 AM (Mixing it up this year)
    My kick is usually not good but today I managed to kick faster than one of the usual swimmers who is next to me. YEAH!!!

    1000 Free as by 200 swim/pull/swim/kick/swim
    5x50@1:10 Free w/snorkle as 25 kick/25 swim
    50,100,150,200@1:00/50 base Free w/paddles & bouy
    5x50@1:00 Free w/snorkle as 25 kick/25 swim
    5x100@1:30 Free w/paddles and bouy holding 1:20's
    300 Free kick
    200 Free swim emphasis on the kick

    Total 3000 yards
    Categories
    Uncategorized