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  1. Post Nationals Beastly workout

    by , April 30th, 2012 at 08:25 AM (Mixing it up this year)
    This was a challenge pulled in at midnight and yes got up at 4:30 to go swim.

    600 free
    4x75@:20RI D/K/S i id IM order
    8x25@:20RI shooters w/fins made 2 from a push the ones from mid pool forget it

    6x250@4:00 Free w/paddles & bouy went 3:57, 3:55, 3:53, 3:50, 3:47, 3:44
    200 kick w/fins & board
    100 dolphin kick on back w/fins
    100 easy w/fins

    Total 3000 meters in 1 hour!
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  2. Weekend 11K; week in review...

    by , April 30th, 2012 at 02:11 AM (Alex's swim journal)
    I haven't blogged in almost a week, but today is the first swim I've missed in ten days. Things have been super busy, but I've been able to squeeze in the swim time with a little creative scheduling. Highlights since my last blog:

    Had a nice 4000-yard workout on Wednesday, sandwiched by 2000-yarders on Tuesday and Thursday. The 4000-yarder opened with 1000-yards worth of kick work with fins. My kick is feeling stronger after a couple of weeks of long kick sets!

    Friday's 2400 opened with 24 X 50 on :55. This was challenging (mentally) because I normally swim the 50s hard and leave every 1:00. I backed the throttle off a little and I felt pretty comfortable coming in at :40-:42 with 5 secs. less rest. Even though I have been hitting :36-:37 occasionally and holding :38-:40 on most of my 50 sets recently, this was still nice up-tempo work for me... I needed that neuromuscular refresher, so that my 1:45/100 pace for long-distance would seem way too easy.

    Saturday I swam continuously for 3 hours, 42 minutes... 11K total (12,100 SCY). No bathroom breaks this time; I'm guessing because I started so early in the morning (6:30). I still went through 2 bottles of gatorade. I finished 10K in just under 3:20 (a ten minute improvement on the 10K swim I did 3 weeks ago--previously my longest continuous swim)... then I crawled through the final kilometer; I think I still had a little left in the tank, but the shoulders were mighty sore in that last 1-2K.

    I woke up pretty tired this morning, but not too sore from the 11K effort. It didn't help that I then proceeded to put in 7 hours on a service project (shoveling, mixing cement)... now I'm really beat! More ibuprofen please!
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  3. Day 4 and the day is tougher

    by , April 29th, 2012 at 04:00 PM (Mixing it up this year)
    My 50 fly was good with a 33.89. My best is only a 33.77 so that is a sucess for me. The 100 free i didn't want to get wet again so i didn't warm up for it. But I did better than i did 4 weeks ago with a 1:06.48.

    I know what I need to work on and I do like long course better so I am ready to work for Omaha.

    Total 1000 yards
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  4. Lone LCM meet report amist USMS Nationals!

    by , April 29th, 2012 at 02:04 PM (Chowmi's Blog)
    Here's how I did!!

    28.60

    Recall last season I ranged from 28.2 to 28.7. My bests have been 27.7, but I think swimming more LCM workouts - sprint workouts. So I think if I do 1, just 1 extra LCM workout customized for moi, that will make a huge difference!!!

    I must say, that was a very solid time for me! I have only done 1 LCM workout since the Austing Grand Prix LCM meet (01/14/12) and decided not to wear goggles since I couldn't see "better" with them anyway. You don't need to feel good to swim fast, and you don't need to see where you're going, either!!

    Plus, I had my docket on Friday and then did parent karate day in the AM. I watched 3 episodes of GRIMM, and then off to the meet! I do not like PM swim meets.

    I was quite tired. I did P90X Back & Biceps the night before. I felt like I had an anvil on my back starting at mid-air on the dive. Usually the anvil doens't appear until the 35 meter mark! But, I kept my breathing (twice) and really drove for the wall. The best thing I did, which i've been practicing this week, is to finish on my side. I won my heat, and I was really surprised. A bunch of clustered times, but I think with my spidery long arms and a sideways lunge, that made the difference.

    and now, today's LCM workout!

    Sunday, 04/29
    SMU outdoors, LCM

    400 warm up

    6 x 75
    25 kick/25 drill/25 swim
    then your "rest" is 10 seconds of vertical kicking

    I loved this transition set!!!!

    50/100/150/200 pull on ??
    ===========>no.
    4 x 50's strong fly within the time limit

    4 x 200 swim on 3:40
    Some sort of mix of strong/smooth
    ==> I kicked these with my Speedo Optimus fins, attempting same pace as swim; last one was on 2:44

    200/150/100/50 no interval
    kick the first 50 of each; alt kick/swim
    moderate; "recovery", and warm down set

    The End

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

    Hooray for me! A LCM workout! I think I will try to swim 2 x LCM per week. Either the workouts or just come during open swim and pay the 3 or 5 dollars entry fee. There are lots of things I would do to customize my own workouts, starting with nearly every set being 50's. This workout was ok, but very non-specific. And it's not ideal to be swimming strong 50 flys through a landmine of paddled swimmers.
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  5. Sunday 4/29/12

    Sunday 4/29

    900 (200 swim/100 kick)
    8x75 @ 1:15 (odd: k/dr/sw, even: dr/sw/bld)

    3x100 @ 1:30 D1-3

    200 EZ

    500 free (5:01.63)

    500 EZ

    Total: 3000

    Comments: not a great 500. Scratching the 200 breast because I am just about done in at this point and my groin is sore (pulled it at a swim meet last summer) so it is time to call it quits.
    I told myself before the meet that all I wanted to do was put a national championship on my masters resume and that if I could do that the meet was a success. Not happy with the times in any events, but what I have taken away from the meet is that I need to do more race pace stuff in practice. I am going to try to integrate more into my training this summer and fall.
    Categories
    Swim Workouts
  6. Monumental Masters Mini Meet

    by , April 28th, 2012 at 11:34 PM (Maple Syrup with a Side of Chlorine)
    So today we had our first ever mini meet in my my home pool. It served as a fundraiser for the local age group team, and essentially I just leaned on them for running the meet. We had to wait about 15 minutes to get into the building (they normally open at 9am, and you know how it goes when you ask someone to change their routine ...), but I had already put the lane lines in last night with my son so just some minor tasks to get the show moving.

    We ended up with 23 swimmers, so I was really excited about that. At least half came from out of town, many first timers, and despite the warm pool (83) everyone seemed to have a good time. I made the opening announcements and took over the mic a few times to help slow the meet down, and we ended up finishing up in about 1.5 hours. Dedicated the meet to my mom, who passed away in 1995 but was so important in not only helping to get all of us kids to swim competetivly, but also to promote the sport throughtout Vermont.

    I ended up swimming a little more than I wanted to, but I did not want anyone to swim alone. It's all good with:

    200 Medley Relay*: Fly
    100 Fly: 59.23
    100 Back: 1:06.xx
    400 IM: 5:04.xx + 100 swim = 500
    25 Monument Kick Sprint: dfl (by choice)
    200 Free Relay*: Swam 1st and 4th leg

    * Swam these with my brother Jeff, who has not been in the water in over 10 years but came to swim. He looked like he never took a break from swimming (he is a biker: cyclocross, so I have to do a race with him this fall ).

    My goals were to swim the 100 Fly and 400 IM to complete the checkoff challange (save the super-long distances). I was a little tired from the relay, but happy to go under 1:00 in the 100 fly. The last 25 hurt pretty bad. I just cruised the backstroke, working on underwaters (skd'd 10/10/6/5) as a loosen before the next event.

    I was really happy with the 400 IM, my first ever time racing this event , and I did not leave a whole left in the tank at the end. Thinking about my practice swims, it was really close to the add-up from one of PWB's sets in February, and my splits were:
    29.46, 37.57 (1:07.03)
    38.22, 38.47 (1:16.69)
    46.86, 48.14 (1:35.00)
    31.49, 34.08 (1:05.57)
    I either took out the first 50 fly too fast (but it felt easy) or loafed the second 50 too much, and was a bit too slow on the backstroke leg. Still need to work on beaststroke, but my calves were really tight so I'll take the time. I hoped to get under 5 minutes, but now I have motivation to swim this event again.

    Had a great time getting this meet going, and people in my neck of the woods liked the idea of driving less than 2-3 hours to swim. GregJS had some fast swims (blazed the 100 breast ), and I talked about the upcoming Kingdom 10mile swim with Brent and Bethany, who are also doing it. We had first time swimmers from our Masters club, like Kevin, Rich and Cindy (who did an awesome 50 back), and Robert and Sharon (both swim for fitness, but like my brother were convinced to race due to my pestering).

    Thanks to all of you on the intertubes for your support and encouragement as well, especially SwimShark. Total: 1975 yards. Came home and watched Chris and Tom do the 200 back, then Speedo and Jazz + others in the 50 free online before taking a nap.

    Click image for larger version. 

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    Updated May 4th, 2012 at 03:06 PM by rxleakem

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    Masters Swim Meets / Events
  7. Day 3 and still going strong

    by , April 28th, 2012 at 10:19 PM (Mixing it up this year)
    My 50 Free was not a good time but it was a good swim. I missed my turn just barely getting my right toes on the wall. I just dolphin kicked as hard as I could and still broke 30 with a 29.89.

    The 200 Fly was great 3:11.?? And I took 10th.

    My relays did great especially the womens free relay. My splits were both low 29's and after have done all of my swims in back to back events.

    Over all a good day.

    Total 1350 yards
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  8. Day 3 and still going strong

    by , April 28th, 2012 at 10:17 PM (Mixing it up this year)
    My 50 Free was not a good time but it was a good swim. I missed my turn just barely getting my right toes on the wall. I just dolphin kicked as hard as I could and still broke 30 with a 29.89.

    The 200 Fly was great 3:11.?? And I took 10th.

    My relays did great especially the womens free relay. My splits were both low 29's and after have done all of my swims in back to back events.

    Over all a good day.

    Total 1350 yards
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  9. Chilly beach day

    I had a nice but chilly swim at Brighton Beach today. It has been a cold week here, and air temps were in the low 40s when I left home this morning. I always get a short preview of the water conditions when the subway train surfaces to pass over the bridge from Manhattan to Brooklyn. This morning the harbor looked beautifully clear but slightly choppy.

    I met Gilles as I was exiting from the subway station, and as we arrived on the boardwalk we spotted about 8 swimmers already gathered on the beach. I was glad to see a few familiar faces I hadn’t seen for a while, including my kayaker Teddy from last summer’s 8 Bridges swim! It was a good turnout today—we had maybe 15 CIBBOWSers out for the sunny day, even with the cool air and water temps still in the low 50s. If spring turnout is any indication, I think come summer we’ll have real crowds of swimmers out every weekend!

    After greeting and chatting I stripped down to my suit and got ready to go. Gilles and I decided to swim towards the pier—I wanted to do either 2 miles or 5k today. The water was very clear, and we set out swimming side by side at a good clip. There was current against us on the way out—it seemed to take forever to get to the jetties—but once we got to aquarium our progress speeded up a bit. The sun was in and out, and I relished feeling it on my back when it decided to grace us with its warmth. The water was a deep green, transforming into a brilliant emerald whenever the sun shone through it.

    I watched as we passed the Cyclone and the other Coney Island rides. Visibility was really spectacular today, and for once my goggles were not a bit foggy, so everything seeming in super sharp focus—it was the beach in HD. Once we neared the pier the water warmed up a smidge and turned cloudy. I wasn’t happy with that and thought about turning back early, but Gilles just kept swimming, so I followed him. I finally turned around a little past the last jetty before the pier, and we headed back. The water also tasted and smelled a little funny around that section, but more in a chalky than an organic way. I would be a better OW swimmer if I could stop wondering about all the whys of things I encounter—why the water is cloudy, why birds are hovering above me (which thankfully today they were not)—but so far I haven’t seemed able to shake that habit.

    Swimming to the pier hadn’t been hard—there was no major chop, just some gentle undulations in the water—but once we turned back it became positively easy. And fun! Little surface waves carried us along, and the jetties just flew by. In front of the aquarium the water temp seemed to drop, and my feet and hands got chilled. I was enjoying the ride home, glad we were quickly approaching our gathering place, and my thermos of hot chocolate! Once we arrived back in front of our little beach encampment I decided I had had enough for the day, and waved to Gilles as he continued on towards the big jetty to the east.

    I got dressed and shivered a bit on the beach—it was tough warming up in chilly air, but hot drinks and warm clothes helped. I jogged on the beach a bit, then visited with other swimmers while waiting for the cold to go away. Later, as I took the subway home, I was glad I took the time to warm up on the beach before I headed back—the subway cars were pretty chilly. I have loved the cold water swimming this spring, but I’m ready for some warmer weather to come!

    I've been watching the results from nationals and am inspired by all the great results I've seen! Looks like there have been some great races and some amazing swims going on. Also, when Olympic Trials roll around, I think I'll be rooting for all those young elite swimmers who showed up at Masters nationals! I think that's pretty cool!
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  10. Saturday 4/28/12

    Saturday 4/28

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    4x150 @ :15 rest (25 k/dr/sw, 75 fly/75 breast)

    2x
    3x100 @ 1:15 D1-3
    4x25 perfect stroke @ :30 (Rd 1 fly, Rd2 breast)

    100 EZ

    Before 100 breast:

    800 assorted

    100 breaststroke (1:02.36)

    600 EZ

    900 assorted

    200 butterfly (2:04.51)

    400 EZ

    Total: 5100
    Categories
    Swim Workouts
  11. Saturday, April 28, 2012 11:00am

    by , April 28th, 2012 at 05:21 PM (Fast Food Makes for Fast Swimming!)
    Got the idea for this workout from the PWB archives from [ame="http://www.usms.org/forums/showpost.php?p=259445&postcount=1"]Week #5[/ame] "More Freestyle"
    I needed to get a little hardcore yardage done, and did this all in under 75 minutes.

    Warmup:
    5 x 100 Free @ 1:20
    3 x 100 Free Pull @ 1:20
    200 Fly Drill

    Main Set:
    1 x 400 Free Pull @ 5:00 (4:28) <--got out fast like normal
    2 x 200 Free @ 2:30
    4 x 100 Free @ 1:15
    1:00 rest

    1 x 300 Free Pull @ 3:45 (3:27)
    2 x 150 Free @ 1:55
    4 x 75 Free @ 1:00 (struggling to get :55s)
    1:00 rest

    At this point I started feeling the end of the workout...this is approximately my normal "day end" for yardage in a workout.

    1 x 200 Free Pull @ 2:30 (2:14)
    2 x 100 Free @ 1:15
    4 x 50 Free @ :40
    1:00 rest

    1 x 100 Free @ 1:15
    2 x 50 Free @ :40
    4 x 25 Free @ :20

    100 EZ (4100 here)

    5 x 200 IM @ 3:15 (held 2:45s)
    This was good to use some different muscle groups for this last set. I'm pooped out now.

    100 EZ

    ------------------------
    5200 Yards
  12. Saturday, 4/28/12

    by , April 28th, 2012 at 04:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice
    - 250 free/250 back
    2 x 100/10sr (50 drill - 50 build)
    - 100 free/100 back
    3 x 50 pull/1:00 ds
    - all free
    4 x 25/45 breath control
    - free w/1 breath at mid pool

    Main Set
    4 x 100/2:00 desc to fast
    - free: 1:22-1:18-1:15-1:12
    200 ez
    4 x 50/2:00 all fast
    - back: 37-36-36-34
    200 ez
    4 x 25/1:00 AFAP
    - fly: 15±
    200 ez
    8 x 12.5/45 AFAP
    - 1-2 fly, 3-4 back, 5-6 free, 7 fly, 8 back
    200 ez

    Kick:
    400 IM kick

    Pull:
    800 continuous
    - free w/paddles, buoy and snorkel

    Total: 3750 yards
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  13. Friday April 27th

    Santa Clara Swim Club Masters - SCY

    Steve coaching

    400 swim before practice started

    4 x 150 done as: 25 kick, 25 swim, 25 drill, 25 swim, 50 swim

    10 x 25 @ :40, long streamline and SDK, breakout and easy kick to wall

    2 x
    * 1 x 100 @ 2:00 long
    * 2 x 75 @ 1:15, 1st long, 2nd fast
    * 4 x 50 @ :55 odds long, evens fast
    * 6 x 25 @ :30 odds long, evens fast

    5 x 100 @ 1:30 pull with buoy and paddles

    200 warm down

    * 3150 *
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    Swim Workouts
  14. Day 2 ... The Sprinter is Back!

    by , April 27th, 2012 at 06:30 PM (Mixing it up this year)
    Had a great day today. My second fastest masters 100 Fly 1:22.65 and lead off my free relay with a 28.69 also my second fastest as a masters swimmer!

    Thank you Leslie!

    Tomorrow is my roughest day with 4 back events 50 free, 200 fly, 50 free in 2 relays.

    Total 1350 yards
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  15. Day 1, Mixed Bag

    by , April 27th, 2012 at 06:25 PM (The FAF AFAP Digest)
    Mixed bag on day one. No sleep last night, maybe 2 hours, and AF arrived this am. Disappointing start to the meet. The same thing happened at Auburn, where I swam fairly poorly. As a result, no power. That's how it goes sometimes. I've had a good season and there will be other nationals.

    100 fly, 1:02.2

    I was solidly in the lead at 15 meters after going 14.5 underwater. I tried to swim the race very conservatively to avoid a big piano. Splits 29.3/32.8. These are good for me. I really didn't die the last length much. Execution, meh. Breakouts mediocre and turns glidey. Still, I was perfectly happy with this time considering. It's my second best as a master, best without the floaty suits.

    100 back, 1:02.6

    I'm sure no one will be surprised I'm disappointed with this time. It's much slower than my coverted time from the Albatross meet. Legs were dead and I didn't execute well. My left foot slipped on the start and I flopped a bit, though I recovered pretty well and went about 14 meters underwater. And I couldn't stay underwater nearly as long as I did in the Albatross 100; my kick count was way off. Last time, 15/15/15/10; this time 14/12/10/7-8. No leg power. Not how I envisioned this race. Almost an even split, factoring in the start, which may partly be due to the slip. Out much slower than in March. But still it was slightly under the NR and my second best time after my Jaked swim in Atlantain 2010. . I'm sure I'll be more psyched about it later.


    ------------------------------------------------------

    The pool and facility are VERY nice. My only slight quibble is that the lanes were not very wide with the course set up as 10 lanes. They're wider at Mason. I grazed my hand on the lane line on the 100 fly.

    It was fantastic hanging out with everyone, meeting some new folks and watching the fast swimming!

    I am really hoping for some sleep tonight. I have some real accumulated sleep debt and feel cruddy. I think I'm scratching tomorrow and hopefully will feel better on Sunday. I think it is also possible, given my reduced cross training, that I'm slightly overtapered. Too many confounding factors to really know though. Peace love, swimming.

    Updated April 28th, 2012 at 12:14 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  16. Day 1, Mixed Bag

    by , April 27th, 2012 at 06:24 PM (The FAF AFAP Digest)
    Mixed bag on day one. No sleep last night and AF arrived this am. Disappointing start to the meet. The same thing happened at Auburn, where I swam fairly poorly. As a result, no power. That's how it goes sometimes.

    100 fly, 1:02.2

    I was solidly in the lead at 15 meters after going 14.5 underwater. I tried to swim the race very conservatively to avoid a big piano. Splits 29.3/32.8. These are good for me. I really didn't die the last length much. Execution, meh. Breakouts mediocre and turns glidey. Still, I was perfectly happy with this time considering. It's my second best as a master, best without the floaty suits.

    100 back, 1:02.6

    I'm sure no one will be surprised I'm disappointed with this time. It's much slower than my coverted time from the Albatross meet. Legs were dead and I didn't execute well. My left foot slipped on the start and I flopped a bit, though I recovered pretty well and went about 14 meters underwater. And I couldn't stay underwater nearly as long as I did in the Albatross 100; my kick count was way off. Last time, 15/15/15/10; this time 14/12/10/7-8. No leg power. Not how I envisioned this race. Almost an even split, factoring in the start, which may partly be due to the slip. Out much slower than in March. But still it was slightly under the NR and my second best time after my Jaked swim in Atlantain 2010. . I'm sure I'll be more psyched about it later.


    ------------------------------------------------------

    The pool and facility are VERY nice. My only slight quibble is that the lanes were not very wide with the course set up as 10 lanes. They're wider at Mason. I grazed my hand on the lane line on the 100 fly.

    It was fantastic hanging out with everyone, meeting some new folks and watching the fast swimming!

    I am really hoping for some sleep tonight. I have some real accumulated sleep debt and feel cruddy. I think I'm scratching tomorrow and hopefully will feel better on Sunday. I think it is also possible, given my reduced cross training, that I'm slightly overtapered. Too many confounding factors to really know though. Peace love, swimming.
  17. Workout:: 04/27/12: Pre-mini meet

    by , April 27th, 2012 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/ 200 IM drill w/u

    6 x 50 kick on :55
    4 x 50 Quarter's Strong FR on :45

    6 x 75 FR pull with buoy on 1:00

    10 x 50 various on ?
    (Solo/Rec/2050yds/45 minutes)
    ---------------------

    Nice to stretch out today in the water. Despite some stiffness in my lower back (with I attribute to the bus/plane seats on holiday), I felt ok in the water today. I held :49-51 on the pulls, and in the hodge-podge of 50's I did some fast stroke swims as well as drill and loosen at the end.

    Everything looks good for tomorrow. I will head to the pool tonight before it closes to put the lane lines in and move a table to the pool deck. One of the swim team moms that is officiating has the Hy-Tek software and is putting everyone into the computer, and I printed all of the required forms for the event and after, so I can rest easy. As long as everyone who is helping shows up! :nervousnelly:

    I was able to tune in to see Stud's 50 breast today on the live feed. Looks like a really fast pool there in NC. Keep swimming fast! Hope to watch more tomorrow after the meet.
    Categories
    Swim Workouts
  18. Friday 04/27/12

    by , April 27th, 2012 at 03:26 PM (Workout Swimmer)
    Thursday I swam at lunch with the "lunch bunch" at Trousdale - arm still not quite where I want it to be, but it was a beautiful day outside.

    100
    24 x 50, 6 ea of S, K, Stroke/free, F on :50 & 1:00
    3 x 150 on 1:30 SKS by 50
    3 x 150 IM twitch on 2:20
    3 x 100 on 2:00 (they were doing 150's pull)
    200 breast/free by 50's

    Total 2700SCY

    This morning I swam at 5:30 sort of by myself. I had a lot of trouble convincing myself to get out of bed - after a month of not swimming hardly at all, it seemed sort of silly to get up at the crack of dawn, like I was some sort of addict. Well, I used to be, and hope to be addicted again in 2-3 weeks, but right now, I like sleeping in!

    500 warmup, mostly back/free by 50's
    400 pull no paddles
    100 breast
    400 pull no paddles
    100 breast/back
    5 x 100, alt swim & kick on leisurely interval of about 2:00 for the swim, and I have no idea on the two kicks.
    And about 800 mixed stuff in there, determined to get in 2800 LCM

    My left arm is still quite weak, and this is not surprising, as it is still quite tender. It is not healing nearly as quickly as the right arm did, which surprises me, since the right wrist actually got a bit of an infection in it before the end of the first week! Ah well, and nerves heal so much more slowly than muscles do. However, I do feel like I should be able to really start pushing myself in about a week or so, and intend to go to the pool, even if it is for slow lazy swims, as many days next week as I can. I'm actually off on Tues Wed & Thurs - so will swim at lunch some & in the AM on Mon & Fri. I've a got a lot of distance to catchu pt on in the GTD>
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  19. FAST FRI Apr 27, 2012

    by , April 27th, 2012 at 02:32 PM (Ande's Swimming Blog)
    FAST FRI Apr 27, 2012

    Good luck to everyone at Nationals!

    Doubled yesterday, didn't post
    missed warm up
    main set was
    4 rounds of (4 x 100) starting 1:20 dropping 5 sec each round, we held R4 at 1:10
    then did another set of 4
    was hurting so I moved over with Nate & David who were going on slower intervals


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Jack Lee LCM & Ned SCY
    beside Todd, Tyler, Korey, Traci, Larry & Jim

    Warm Up
    went 650

    Main Set (LCM)

    18 x 100 on 2:00
    odds 400 speed
    evens Easy did 50's
    dove all the odds held 1:06's on most 62 on last

    Moved to diving well (SCY)

    18 x 50 on 1:00
    odds fast, fly from a dive held 26's & 7's
    evens easy did 25's 1/2 way down & back

    18 x 25 on 0:40
    odds fast SDK, held 12's, 13's & 14's
    evens easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


    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. Thursday April 26th

    Santa Clara Swim Club Masters - SCY

    Soren coaching

    300 swim before practice started

    10 x 75 @ 1:30 pull with buoy and paddles (went :49 - :51)

    6 x
    * 1 x 100 @ 1:45 kick with fins
    * 4 x 25 @ :30 swim with fins
    - 1 & 4 fly, 2 & 5 back, 3 & 6 free

    2 x
    * 1 x 50 @ 1:00 free with fins, breath every 7 strokes (ie. one breath per 25)
    * 2 x 25 @ :30 free with fins, one breath

    200 warm down

    * 2650 *

    Updated April 28th, 2012 at 01:15 AM by eric.carlson

    Categories
    Swim Workouts