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  1. 12.22.11 - Thursday workout/mini double

    by , December 22nd, 2011 at 10:10 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp warmer today . Probably around 84-85. It was tough with the heat. Took my kids swimming last night. They have been wanting to go for a while. Since I was there I warmed up a little and did a timed 200. Swam a personal best 2:10 (Meet time earlier in the year was 2:11). When I got home last night I ended up working an additional 3 hours and went to bed very late. Morning workout was pretty nasty especially with the extra workout and lack of sleep. Made pretty much everything but I was dragging through it.

    12.21.11 - Mini double

    50 Warm up
    2 x 50 25 SDK on back/25 Easy
    300 Ferry kid drills - mostly swimming br with a small child on my back. This is an excellent way to practice how NOT to swim breaststroke... but the kids seem to enjoy it.
    4 x 50 - :45
    1 x 200 Timed (2:10)
    50 Cool down

    (900 Total)

    12.22.11 - Morning workout

    400 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Second one optional - I did both)
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (Second one optional - took second one off)
    1 x 100 - 1:05 (made it! - 1:04)
    50 Easy
    This one hurt pretty bad. I was :02 behind on the first 1:10. Got back :01 on the 3 1:15s but lost :01 on the second 1:10. Taking off the third 1:10 made a huge difference. I was very sore but I was able to swim smooth and fast.

    As with many of Roger's workouts, hard stuff is followed by a good dose of fly. It stinks when you have to do it but mentally I'm a lot tougher because of it.

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - I did easy IM)
    2 x 100 Fly - 1:30 (ouch! Made the first, 1:32 on the second)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total - I did 4200)

    Updated December 22nd, 2011 at 10:33 AM by pmccoy (It's not Friday yet)

    Swim Workouts
  2. A quick one

    by , December 22nd, 2011 at 09:06 AM (Mixing it up this year)
    Last swim at the CCAC till next tuesday.

    500 free w/6 beatb kick
    700 free kick w/fins
    300 fly kick drills w/fins
    3x200@3:30 free w/paddles & bouy
    8x50@:10R free w/snorkle 15m kick/20m swim/15m kick

    Total 2500 meters
  3. Dec 21, 2011 (longest night of the year)

    by , December 21st, 2011 at 10:15 PM (Workout Swimmer)
    Was disappointed that it was SCY this morning, as I thought we were going long course today. They tell me it will be LCM tomorrow morning, and every morning during the Christmas Break, and then LCM on MWF & Sat am's, SCY on T&Th. Fewer than average # of people there this morning.

    500 back/free
    5 x 200 pull on 2:40
    10 x 50 kick on 1:00
    12 x 100 on 1:20 (held around 1:15's throughout, much to my disapointment)
    10 x 50 kick on 1:00
    5 x 300, pull no paddles on #1, breast/free by 50's on #2 & 5, pull w/paddles on #3, back/free by 50 on #4
    100 easy
    Total: 5200 SCY

    I wonder how doing 100's on the 1:20 in the morning correlates to how well I would do them at lunch. I think I'm a bit slower at 5:30am. I was moderately pleased with my effort this morning, I did consistently keep a 1:15 or better without toys, and without feeling like I was dying. Remember: GOAL 10 x 100 on 1:20 holding under 1:10 on each before SC Nat's
    I am very excited with how well I am swimming this week, and so grateful my elbows are not complaining either yesterday nor today. Tomorrow I don't work, so I plan on going the entire 2 hour practice with the kids (6-8am), and possibly going back at lunch time to catch some rays, depending on my Christmas preparations. I believe I am done with the shopping, 99% done with the wrapping, so I feel like I can kick back and relax and make cookies or something festive. Only problem is, I don't want cookies in the house, because I will eat them!! (ALL)
  4. Pink Clouds at Sunset

    Today I enjoyed a short swim at the end of a long and busy travel day. I got to visit one of my all-time favorite pools, the Panama City Beach Aquatic Center. I was hoping to run into some swim buddies when I headed over there this afternoon, and as soon as I pulled into the parking lot I saw a couple of familiar faces heading to the pool. I hadn’t seen Paul or Wil since last winter, so I took a few minutes to catch up before we headed in for a swim. Here’s what I did:

    700 scy warmup

    Then I did the beginning of a workout with 3 Paul, David, and John:

    3 x 200 @ 3:30, desc. [I did fr/bk halfsies, 2:59, 2:50, 2:39]

    3 x 150 @ 2:30, desc. [I did fr/bk/fr sandwiches, 2:15, 2:06, 2:00]

    100 warmdown [There was more to the workout, but I was tired and wanted to get some food before I collapsed. I was glad I got in a swim, though, especially since some subtle pink clouds poked out of the drizzly sky during the sunset. I love swimming outdoors!]

    This swim puts me over 700 miles for the year. That seems like a lot.

    And before I sign off, a little holiday gift to everyone who is traveling and perhaps working out in unfamiliar pools—I really like this poem by Alison Luterman, about dealing with less-than-ideal lap swim conditions:

    Because Even the Word Obstacle is an Obstacle
  5. Wednesday, December 21, 2011 5:30am 500 Miles!!

    by , December 21st, 2011 at 08:18 PM (Fast Food Makes for Fast Swimming!)
    I finally made it. Originally when I started the year I had set the bar at 300 miles, not knowing how much I was really going to be able to swim in the year (most of my summer months are iffy as to whether or not I can swim because of work and kids).
    After a moderate amount of swimming in the summer, I found I was easily going to surpass the 300 mark, so I bumped it to 400 miles. Well, after more and more swimming this was too easy of a goal so I made it 500, which actually quite a challenge. I wasn't really sure if I would make it or not this year. Well, today was the day!!
    My Go The Distance 2011 Progress
    500.02 miles swum (=880,030 yards, =804,699 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 500 miles on 12/21.
    249.98 miles (= 439,970 yards, = 402,309 meters) to next milestone (750 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 486.30 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.02 miles as of today
    My workout this morning was mainly a celebration of the 500 mile barrier. I knew prior to this morning I needed a mere 1070 yards to surpass the mark, so...

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Fly 1 arm drill EZ
    100 Kick w/ board
    150 Free Pull

    25 EZ to get to the end with the blocks.

    100 Fly Sprint from the blocks (on teammate's sendoff from the clock)
    Went a :58 which I'm actually quite proud of for the swim...not exactly the ideal racing conditions, nor did I shave and taper or put on a full body suit for the event.

    25 EZ cooldown and out

    1100 Yards
  6. Wed., Dec. 21

    by , December 21st, 2011 at 05:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    8 x 50 fly drills

    Main Sets:

    20 x 50 kick w/MF @ 1:00
    odds = double shooter
    evens = dolphin kick w/board
    50 EZ

    Stole Chris' set from this am (or some of it, used fins):

    3 x 50 single arm fly @ 1:00
    2 x 100 free @ 1:30
    3 x 50 back @ 1:00
    2 x 100 free @ 1:25
    3 x 50 breast @ 1:00
    2 x 100 free @ 1:20
    3 x 50 flutter kick w/board @ 1:00
    2 x 100 free @ 1:15
    3 x 50 back @ 1:00
    -- worked the 100s, cruised the 50s
    -- HS kids came in at this point. They are not normally there on Wednesdays, so I was puzzled. This prevented me from getting in a quasi "hard aerobic" workout -- for me.

    100 EZ

    Total: 3700


    I was somewhat tired in the pool from the last 3 days of cycling and drylands. I plan to swim with my team tomorrow night for a nice change of pace.

    I am done shopping!
    Swim Workouts
  7. mid week 3 of 6

    by , December 21st, 2011 at 05:24 PM (Chowmi's Blog)
    Ok, so besides doing double duty watching my saved DVR programs and playing my new handheld Sudoku (with 1000 games!), I have managed to clean 1/3 of the house. The really nice thing about the cordless Dyson is when the charge runs out, you are done for the day!

    So, since Sunday's Day 'o 50 frees, here's the week so far:

    Monday 12/19:
    SCM, Baylor Fitness Center

    Main set was
    3 sets of 8 x 25's
    Set 1: 4 %'s 4 variables
    Set 2: s/a/a kick with TYR Burner fins
    Set 3: IM order drill/sprint

    Tuesday, 12/20 OFF

    Wednesday, 12/21
    Weights @ Baylor
    1100 easy swim

    Crystal Ball says:

    Thursday 12/22
    75's variable speed set
    This is what I am now gearing up for, and then expect to take the next several days off from hard sprinting. Probably not until next Monday.

    Friday 12/23
    easy swim

    Saturday, 12/24
    Vasa and drylands at home

    The two main sprint sets of the week are
    1. Monday's 25's. Really getting super jaw-dropping What Was That? speed. I was so exhausted from the effort that it was one of those rare days that I could not do another 50 easy at all at the end. I literally just got out I was completely spent.

    2. Variable speed 75's. Emphasis is on speed transition and getting up to speed of (1) above being as tired as I will be at the 35 meter mark. I need to build in a few days between (1) and (2) and then build in days after (2) before the next sprint day.

    I went to lunch with Bobby and mainly discussed supplements for me. Since I do not take anything, where to start? What do I take? What brands, there are so many on the market! And on top of that, what is really a sustainable supplement program?

    Bobby's answer for me:
    1. First, stuff for overall health and wellness of any 43 year old woman;
    2. Second, sport specific stuff that is realistic for me to do consistantly

    In order,
    1. Multivitamin
    2. I have no idea what this is. Bobby explained it, and it sounded absolutely brilliant, like the word of god, but I could not for the life of me repeat what he said or articulate anything or even make something up that sounded right. Well, here it is: "COQ10 with Mitochonrial support". Now that that is crystal clear, let's move on to #3.
    3. "Branched chain amino acids". Ditto as with #2, the only thing I do remember is something about Dara and everyone getting on the bandwagon with this. I don't see why I shouldn't join them!

    The others, but I lost steam when ordering online and so i'll start with these three and maybe become a supplement addict later:

    4 through 7
    Vitamin D
    Viatmin B
    Vitamin C - any brand without sugar fillers.
    Omega 3

    The great thing is all of the three are in pill form. I just can't do powers or drinks. I decided I did not want to put in any effort at this time (maybe later!) to research. I told Bobby, you tell me exactly what to buy and a 1-2-3 check off list of when to take them.


    I see my mini trampoline in the garage. I think it's a deluxe mini because it seems bigger than I was expecting. I'm really excited to try it out!
  8. The swim before Christmas 12/21/11

    by , December 21st, 2011 at 01:46 PM (The Labours of SwimStud)
    'Twas the swim before Christmas and all through the pool,
    I was just splashing and thrashing like a fool.
    My snorkel was left in my mesh bag with care,
    In hopes that my intervals would let me get air.

    My fulcrums were nestled in the bag, like a bed,
    I was going to use them, but just swam instead.
    On my head was no kerchief, nor a rubber swim cap,
    So my thinning crown was visible on each bloody lap.

    I swam a six hundred just slow with no splatter,
    Alternating free and back, a quite simple matter
    Then I kicked 50’s 10 times like a flash,
    Tore off my goggles, and tried not to splash.

    The water had churned furiously, swirling like snow,
    So I swam 100 easy, with my eyes down below.
    When what to my wondering eyes should appear?
    But an aerobics group pulling noodles along like reindeer.

    With a aerobics instructor so lively and quick,
    It reminded me of that Christmas Poem, the one about St. Nick.
    More rapid than coursers the noodlers came,
    And I cursed under my bubbles, and muttered some names.

    Now I went to 200’s which taunt like a vixen,
    Building by 50’s, phew! Donner and Blitzen!
    On the top of the clock, pushing hard off the wall,
    Now SDK, SDK, SDK all!

    As the yards racked up quickly, the time seemed to fly,
    Tight turns, long arms, rotate, and don’t breathe to the sky!
    So round to the clock top the second hand flew,
    But I had done 6 swims and I felt I was through.

    And then in a twinkling, Anna Lee Matysek (nee Roof),
    Entered my thoughts saying “Swim Breaststroke you goof!”
    So I started with breast kick as my body came around,
    And moved to pull only, fast hands, onward bound.

    Dressed just in a jammer, and wet head to foot,
    I worked it out hard from the effort I put!
    Then I kicked twice for each pull I made back,
    And thought that by Greensboro I will lead the pack!

    This made my eyes twinkle, I began to feel Merry,
    So I capped it with fast 50’s, and grew red like a cherry!
    My droll little mouth, was drawn up like a bow,
    As I glanced out the window and wished for some snow.

    So onto a kick set with fins, and gritted teeth,
    Free/fly by 50’s, no sign of relief.
    I kicked hard and undulated using my belly,
    Unless I quit beer and cookies it’ll still shake like jelly!

    I’m not chubby and plump, like THAT jolly old elf,
    But a diet come January may help better myself!
    So a wink of my eye, and a nod of my head,
    I got through the kicking, yeah, nothing to dread.

    So I spoke not a word and kept on with my work,
    I cooled down with 4 fiftys—didn’t stop like a jerk.
    Then reaching the wall, breathing in through my nose,
    I put my hands on the deck and pushed upwards, I rose!

    I sprang to my crocs, and let out a faint whistle,
    Guzzled a Muscle Milk, and wiped off my bristle.
    And I called to the life guard as I walked out of sight,
    “Happy Christmas to all and to all a good night!”

    Updated December 21st, 2011 at 04:25 PM by SwimStud

  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/22/11

    by , December 21st, 2011 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    2 X 100 2:00 1:40
    1 X 100 kick 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 IM 3:45


    1 X 100 easy swim

    3 X 100 free 1:30
    4 X 25 sprint kick :45
    Three rounds. Descend 100's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Swim Workouts
  10. 12 Days of Christmas (not swimaddict's nightmarish version)

    by , December 21st, 2011 at 11:31 AM (Random Nonsense)
    Let's start with some excuses, whining and any thing else Geek finds inappropriate for a swim blog. Monday morning after my LT set, I felt like I woke up in a suit of armor, invincible and not very mobile. Oh, and my suit was still wet, so I skipped swimming. I am not even sure I had an excuse for Tuesday, just pure laziness.

    Morning humor: Josh telling me why he missed Monday not knowing I wasn't there either.

    Ok, today's workout was a decent aerobic workout, but I wouldn't put it in Hard Aerobic or Easy Aerobic.

    Team Practice SCY
    - 1x50
    - 2x50 kick w/fins
    - 3x50 drill swim
    - 4x50 as 200 (2:17)
    - 5x50 kick w/fins
    - 6x50 free on 40 descend 1-3
    - 7x50 as 350 kick w/ fins
    - 8x25 on 30 25 free/25back
    - 9x50 on 40 descend 1-3
    - 10x25 w/fins (didn't work these like I should have)
    - 11x50 on :45 held 31-32 (supposed to be BC which Josh did and tried to keep up )
    - 12x25 ez

    We didn't stop except for equipment change and the few sets with intervals. Very touch and go.

    Saturday will be the next LT day. I am open to suggestions, but 10x50s might make a repeat. Sprint day tomorrow, Aerobic day Thursday which leaves me missing my easy aerobic day. I have not bought into the easy aerobic idea yet, so I am not too tore up about missing it.

    Some sprint ideas. I really like the 12.5s fast, 12.5s easy on long rest and will probably do that frequently first thing after warm up. Other things that I think are sprint appropriate and plan to work on sprint days are break outs and fast turns. My streamline is good, but my timing of my kick and initiation of my first stroke needs work. For fast turns, dive turns probably wouldn't go over well at lifetime, but the shallow pool should allow me to push off the bottom for added speed into the turn. Are fins sprint train toys? Luckily I only have another week or so until the forums should have some regular sprint workouts being posted that I can steal
  11. 12.21.11 - Distance stuff

    by , December 21st, 2011 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool pretty much empty so we had it to ourselves. Kind of strange. I suppose everyone is travelling. Planned to take it easy today but the lure of going a little bit faster got to me at the end. Had a solid 500 timed (5:57) at the end of practice. Since my best meet time is 5:54, I'm going to have a lot of fun crushing that in February. Probably would have gone a lot faster but I was very tired and my flip turns were getting sloppy. My 400s were all consistently in the 5:00 range. Never done that before.


    500 Warm up

    400 Free - 6:00 (4:55)
    5 Times through
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    50 Easy

    400 Free - 5:40 (5:05)
    400 Free - 5:20 (5:00)
    400 Free - 5:00 (4:55)
    100 Easy
    500 Free timed (5:57)

    200 Cool down

    (4200 Total)
  12. My legs are going to hurt later

    by , December 21st, 2011 at 08:36 AM (Mixing it up this year)
    I am just waiting for the pain to start.

    1000 free broken w/6 beat kick
    10x100@:10R back kick w/fins alt by 100 streamline kick/arms perpendicular/fashion model
    5x100@2:00 back w/paddles maintain a strong kick
    500 free w/snorkle maintain 6 beat kick

    Total 3000 meters
  13. New perspective

    by , December 21st, 2011 at 02:30 AM (Alex's swim journal)
    Here's the workout I managed to get in Tuesday:

    1000-yard warm-up in 17:30
    1:30 rest
    5 x 200 on 4:00 (3:03; 3:02; 3:03; 3:05; 3:09)
    5 x 100 on 2:00 (from 1:29 to 1:33)
    500 cool down (alternating breast and free; frees were in around :55 and felt very relaxed)
    [3000 total yards]

    So the speed work (it's speed for me!) felt OK; not great, but OK. It's a far cry from the 16-20 200s I would do this summer, or the 15 x 100 on 2:00 I could get in after time-trialing myself in a mile. Picking up the pace, pushing beyond the comfort zone for a little while does make "normal" swimming seem a heck of a lot smoother and easier.

    It's all about perspective... :55/50 scy seems like a real slog when all you do is :55 50s. But seems like a piece of cake when you're doing a workout with lots of :45 50s. Tricking the body and mind... am I in an Escher drawing?

    Check out the picture gallery on his official website:

    I guess I need to start thinking about the one-hour postal. I've been able to get in two miles in right around 60 minutes on some of my longer swims earlier this fall, so 3500 is certainly possible within a couple of weeks; but 3600-3700? We'll see what my long swim on Saturday feels like. So far, the raft off of Calypso's Island (see 12/19 post) looks like it's going to be made of a heavy dose of 100-200 intervals.

    Updated December 22nd, 2011 at 01:41 PM by mcnair

  14. Tuesday, Dec. 20, 2011 5:00am & 5:30pm

    by , December 20th, 2011 at 11:35 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    9 x 200 Free
    (3 rounds of 1 @ 3:00, 1 @ 2:40, 2 @ 2:20)

    4 x 100 IM @ 1:30 (1:18s)

    10 x 50 Kick w/ board @ :55

    12 x 25 @ :30 Odds Fly, Evens Free

    4 x 50 Free @ :40 (:32s)

    100 EZ
    3300 Yards


    P.M. Workout

    **Borrowed this one from Tom Patterson

    Didn't quite do as much of the workout as he did, but I'm not the distance kind either!

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 50 Free @ :50
    2 rounds of rotation (EZ/Fast, Fast/EZ, EZ/EZ, Fast/Fast)

    4 x 100 Kick w/ board (no fins) @ 1:50 (1:40s)

    8 x 25 Free @ :30 Odds fast, Evens EZ

    4 x 125 IM @ 1:50 (rotate the extra length of IM) (1:35-1:40)
    Fly Fly Back Breast Free / Fly Back Back Breast Free / etc.

    8 x 50 Fly @ :45 (:33-:36s)

    1 x 300 IM...then

    3 x 100 Free Pull @ 1:15 (1:05s)

    100 EZ and out
    3600 Yards

    I was wiped out at this point. I would've loved to have done Tom's entire set, but it wasn't happening tonight. A combo of the double swim today, in addition to the P90X workouts has drained my tanks. I'll hit the 500 Mile mark in the morning for sure, provided I get out of bed.

    499.39 miles swum (=878,930 yards, =803,694 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 400 miles on 10/29.
    0.61 miles (= 1,070 yards, = 978 meters) to next milestone (500 miles milestone).
    That'll be my standard 1000 yard warmup, and I think I'll hit my 500 Miles in style with a 100 Fly for time from the blocks!
  15. Awesome morning 12/20/12

    by , December 20th, 2011 at 09:47 PM (Workout Swimmer)
    This was a great morning. I woke up without any pain in my elbows at all! I felt good in the water & only began having a little bit of elbow discomfort about 2/3 of the way through. I was really surprised I got all this in in the time alloted.
    900 (3 x 300, 100 free, 25 back/25 breast)
    800 ( 2 x 400 pull, first one w/out paddles)
    700 (100 free 50 breast repeat)
    600 ( 6 x 100 kick on 1:40, #3 & 6 w/out the board) with zoomers
    500 (10 x 50 on :50 pull no paddles; w/a friend!!)
    400 (4 x 100 IM on 1:40, no toys at all)
    300 (50 breast, 50 free, 100 breast, 50 free, 50 breast)
    200 IM twitch
    100 easy
    Total: 4500 in 80 minutes

    All by my lonesome except for the 50's. Very pleased with myself, and so grateful my elbows are being considerate today. Hopefully this will continue for the rest of the week. THAT would be an awesome Christmas present!!
  16. Tuesday, Dec. 20

    by , December 20th, 2011 at 07:04 PM (The FAF AFAP Digest)

    RC and ankle exercises
    leg extensions, 70 x 4 x 12
    seated row negatives, 80 x 3 x 12
    wide grip lat pulldown, 90 x 4 x 8
    -- Jazz was right; this didn't bother my elbows at all
    leg abductor, 120 x 3 x 15
    lower back machine, 130 x 15

    flutter kicks on bosu with ankle weights, 3 x 100
    long arm crushes, 3 x 50
    captains chair leg raises, 3 x 20
    power wheel roll outs, 3 x 20

    Bike, 30 minutes

    Stretching/Yoga, 30 minutes


    Still treading lightly at the gym. My elbows are slowly but surely improving.

    Swimming science roundup, including blurbs on VASA training, breaststroke tips, energy drinks, etc.

    Updated December 20th, 2011 at 07:10 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  17. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/11

    by , December 20th, 2011 at 04:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45 3:30
    2 X 150 2:45 2:45
    2 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:40
    3 X 100 1:40
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40


    1 X 100 easy swim

    1 X 300 kick 6:00
    10 X 50 kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Swim Workouts
  18. Emerging from circle 8

    by , December 20th, 2011 at 01:02 PM (Alex's swim journal)
    Woke up this morning feeling rested (heart rate at 46, I usually like to see it at 42-44), so maybe I've beat off the cold I felt coming on a few days ago. I no longer feel like I should be carrying my own head around like a lantern:

    Click image for larger version. 

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    Bertrand de Born definitely needs a speedo.

    Slogged through a slow 2000 yesterday. I think today I'm going to dust off some cobwebs and mix in some "speed" work (maybe some 3:00 200s on 4:00), not many reps, but just enough to remind my body that I can do this... make the easy swims seem easier.
  19. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 12:30 PM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Swim Workouts
  20. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d


    I have so much work to do in the pool. One day at a time.