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  1. Two days in a row!

    by , October 19th, 2011 at 04:51 PM (Chowmi's Blog)
    HOORAY again!

    Actually, I was motived to get my work done and swim b/c Bobby said he'd let me try his fins, but he forgot them. And no, my feet aren't that big! Not that I have Cinderella feet either.

    SCM, Baylor Fitness Center
    Jim Montgomery coached

    300 warm up
    200 kick

    Transition set:
    8 x 50's stroke/free (fly/back) on :55

    Main Set:
    5 x 75's on 1:00
    easy 125

    Set 1 swim
    Set 2 pull
    Set 3 choice of equipment

    ===== need I even say it? ====> no.

    Perhaps if this was a rare day that I wanted to test my endurance/conditioning, and I liked the mix of people in the lane, then perhaps I would have made the effort. But, I was intent on getting in just a few REAL all out efforts, not swim into the hour long oblivion of efficiency-85%.

    The lanes were also really crowded, the worst kind of crowd: Those Who Do Not Frequent Noon Workout. And then, it's like, 3/4 of the lane are Lane 1 people who really aren't Lane 1 people on a combined basis.

    So I completely bailed, sharing a lane with Those Who Swim at Noon but Aren't on Swim Team.

    With the same interval:

    75 strong 2:00
    50 stronger! 2:00
    25 blast-o!!!!!!! no interval
    easy 125

    Set 1: Swim first set
    Set 2: Swim with fins
    Set 3: swim regular

    8 x 50 kick on 1:15
    rotate fast 12.5
    1-4 with board
    5-8 fins on back

    Easy swims, about 200 total

    The End

    I have nothing else to add, except I was really glad Bobby gave me this customized set instead of the main set. I think 3 all out 25's and adding a kick set at the end will benefit my 50 free more than the set as given. I almost did 5 x 25's to each set, but in the end sometimes 3 really is just the right number.

    Tomorrow: Mandatory day off. That's enough swimming for me these 2 days.
  2. Wed Oct 19th, 2011 It's unofficial!

    by , October 19th, 2011 at 04:16 PM (Ande's Swimming Blog)
    Wed Oct 19th, 2011 SCY

    It's unofficial!
    the 2011 USMS 10K Postal National Championship PRELIMINARY RESULTS are out and
    it looks like the swim I did on Sat Aug 20th, 2011 held up.

    Earlier this year I checked out the distance records

    The 10K Postal Records for Men's
    40 - 44 was 2:03.06.33 Jim Barber 2003
    50 - 54 was 2:05:55.37 Jim McConica 2004
    but the
    45 - 49 was 2:13:47.24 James Stewart 2004
    So really that record ought to be much faster and I'm sure someone will come along and knock it way down where it belongs.

    First I did the math,
    ((133 x 60) + 47.24)/100 = 80.2724
    I needed to Average 80.2724 sec per 100 or 1:20.27.
    I thought, I can hold 1:20's per 100, I do it all the time in practice. So during the summer I started training for longer events and did more doubles, even though my original plan was to return to sprinter.

    Attempting to go for the record was on my radar around June, I was kind of training for it, but had a week break in mid June. I didn't announce on my blog that I was even going to attempt a 10k till Tue Aug 16th 2011 when Whitney confirmed the pool time and arrangement.
    So I:
    + trained pretty hard and far,
    + rested a little,
    + shaved my body & head,
    + got the swim center to lower the pool temp to 76 or 7
    (the skinny swimmers were shivering and not happy) &
    + wore a fairly new B70 jammer.

    I made a few errors in the swim:

    1) forgot to shave my right cheek, my right cheek rubs on my right delt, (had a horrible rub spot at the end of the race)

    2) started off too strong, it felt easy, 5k splits were 1:03:36.4 1:10:07.08

    3) didn't stop to hydrate and fuel till 5100

    4) then stopped too often and long in the 2nd 5k (spent around 3 minutes on the wall)
    especially in the last 1000

    5) CRAMPS: had to deal with cramps on the last 1000 and

    6) underestimated how awful it would feel and how exhausted I'd be after it.
    attempting to sprint / 6 beat kick the last 25 was bad idea.

    But now I'm one of the few swimmers who's broken a USMS:
    50 free record (50 SCM fr in 2008 24.18) & a
    10k record
    in the same age group.
    It also shows a lot of things can go wrong and the over all race can still be OK.
    Don't think I'll do another for a long while.

    ~ ~ ~

    weighed 223 today after practice.

    Did 2 sets of 4 pull ups yesterday and I am sore today. Going to begin weights and get past the sore part.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    7:30 - 9:00 dove in 7:48ish wore Jammer
    swam with Mike
    beside Jim, Ned, Kellie, & Tyler

    missed it

    Main SET: scy

    4 x 025 FAST 1 each stroke on 1:00

    500 fr went 6:00

    4 x 50 FAST stroke on 1:30

    500 did it,

    4 x 75 fast on 2:00

    500 85% went 5:40, stopped at 450, rested a few sec then pushed off

    assigned 800 IM 100k 100 sw
    did part of it

    assigned 400 IM
    skipped it

    8 x 25 no breath

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Updated October 20th, 2011 at 06:25 PM by ande

  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/20/11

    by , October 19th, 2011 at 03:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:10
    1 X 200 3:20
    1 X 150 2:30
    1 X 100 1:40
    1 X 50 :50
    1 X 50 :45
    1 X 100 1:30
    1 X 150 2:15
    1 X 200 3:00
    1 X 250 -

    1 X 200 kick + 100 swim

    12 X 50 1:10
    Choice. Alternate moderate, build, fast.

    10 X 50 kick :55
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2;00
    4 X 25 stroke-fast- :45
    Four rounds. One of each stroke, IM order.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Workout 10/19/11

    by , October 19th, 2011 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 Bk w/u

    4 x
    - 100 Kick on 2:00
    - 100 Swim on 1:30

    6 x 50 FR fast on :50

    300 drill w/d
    - Reverse Catch-up, 11/high elbow, thumb drag

    (1800 total in 35 min)

    Very short swim today as I had to go into work on my day off to give flu shots. Since I went in the morning, I had to battle the traffic in the water, so kicking quickly became the focus. After reading a lot of blogs, and knowing my own dislike for doing it, I figure to go faster I need to be a better kicker.

    Just tried to get to a mile in to keep up with the flog. Also, our town's teachers went on strike this morning, which cancels the week's football/soccer games and clubs, including my daughter's Senior night and fire baton twirling.
    Swim Workouts
  5. Tuesday, 10/18/11

    by , October 19th, 2011 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    Was tired from not sleeping very well last night and sore (from hiking, spinning or both?).

    Warm up (950)
    3 x (50 kick - 50 skill - 50 swim)
    - did free-back-free, fist swim for drill

    12 x 50/10-15 sr - drill
    - did a variety of back and free drills

    Main Set: (1300)
    Swim Free
    4 x 200/3:15 desc
    - went 2:45-2:43-2:42-2:38

    Swim Back
    10 x 50/1:30 FAST
    - at 200 pace (37-39)

    Warm down:
    8 x 50/1:00 easy free

    Total: 2650 yards
  6. Wednesday, Oct. 19, 2011 5:00am

    by , October 19th, 2011 at 11:45 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick on back
    400 Free Pull

    12 x 150 Free @ 2:00
    #1-4 Swim (held 1:45s)
    #5-8 Pull (held 1:45s)
    #9-12 Swim descending speed (went 1:46/1:44/1:41/1:38
    Did NOT take 1:00 rest, NOR any ez swim, NOR kick w/ fins between sets of 4. Just stayed on interval throughout.
    This was one of my longest continuous sets in a while. (1800 yards)

    5 x 100 Free Pull @ 1:15 (held 1:10s)

    10 x 50 Kick w/ board @ 1:00

    100 EZ and out
    3600 Yards
  7. Mostly Tim's Workout 19/10/11

    by , October 19th, 2011 at 10:05 AM (The Labours of SwimStud)
    I browsed the blogs and looked at Tim's workout. It seemed a good one so I basically did that today. I also celebrate 21years with my wife today...I'm not sure how hard she is "celebrating" haha

    Warm Up
    600 FR

    Twice through. FR then BR
    4 x 50 :45 /1:00
    4 x 50 K 1:30/ 1:15
    4 x 25 DR :45 / Scull :45

    4 x 300 Pull 4:30 with snorkel and fins to float feet
    4 x 200 IM 4:00 Drill/Swim by 25

    300 Fin Kick FR/FL by 50

    300 EZ
  8. Pretty sure this was a sprint workout

    by , October 19th, 2011 at 10:00 AM (Random Nonsense)
    but if you did all the ez's hard and eliminated all the rest, it might be a distance workout.

    Warm up
    - 200 swim
    - 100 kick
    - 200 swim
    Main Set
    - 4x100 ez/fast by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 stroke/free by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 fast/ez by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 fast on 1:30 descend (:06,:04,:03,:01)
    - 300 ez swim focus on EVF
    Cool Down
    - 200 ez

    I kept this in mind today: "In practice swimmers go too fast when they should be going slow and swimmers go too slow
    when they should be going fast." -Rich Abrahams

    Updated October 19th, 2011 at 11:11 AM by qbrain

  9. I did get to swim yesterday!!

    by , October 19th, 2011 at 09:37 AM (Chowmi's Blog)

    I was able to make the workout yesterday!!

    SCM, Baylor Fitness Center
    Billy Glasstetter coached

    350 warm up

    12 x 50 on :55
    IM stroke/free (3 rounds)

    Kick Set!!!
    100 easy on 2:30
    4 x 25 FAST on :40

    Main IM Set:
    8 x 100 on 1:45/1:30
    IM odd/easy free

    ==>no. my lane was 3 pulling freestlyers so they did all 8 on 1:25. so I did:

    Odd: rotating 50 fly/50 free as
    1 50 fly/50 free
    3 25 free/50 fly/25 free
    5, 7 50 free/50 fly
    attempt to hold near 100 free time
    all evens were 50 easy recovery

    Misc. Pull set:
    3 x 200 on fast past

    various fin stuff - kick on back, tummy, swim with fins approx 500 total.

    The End


    TOTALLY AWESOME! Kick set was great and the fly set was just what I wanted to do today. I asked Bobby what I should be working on when swimming with fins. I think I will get new short-short fins and swim with them more often. He also said he is telling his coaching troops to add more kick, like 800 per workout, and went into a big long discussion of the importance of kick for all swimmers, not just racers. Yahoo!!!!

    Next meet in not until

    11/11-13/2011 Local A meet

    This meet will be interesting because it's rare that I will swim the afternoon session. This could be really good; will be nice to have the ol' bones all awake for the day!

    The meet after that is our DAMM meet:

    Not sure what I will enter. Themes are 4 x 50 frees, 4 x 50 strokes, or 50 free/50 fly combos. I am leaning towards entering the 50/100/200/400 free and doing 4 x 50 frees. That would be a great "workout"; the meet will be about an hour from the first 50 free to the last.
  10. 10.19.11 Wednesday morning workout

    by , October 19th, 2011 at 09:33 AM (Pete's swim blog)
    Swam w/ Roger next to Dave, Dave and Kent. Pool temp 88 and rising. No drag suit.

    Since it is fall break in our area, I coordinated a U14 boys indoor soccer night at a church gym for all the players still in town. I expected 15-20 but it stormed right before/during the event and we ended up with 5. So, I ended up playing 2 hours of indoor soccer which I thoroughly enjoyed.

    There's a guy who shows up at the pool fairly regularly. Think Cliff Clavin from Detroit. He's even a postal delivery man. Always first in the water and he usually does about 500 yards and gets out. He loves it to be hot. Our first indication of pool temperature is his facial expression when he jumps in. This morning, he looked way too happy. Checked the thermometer and sure enough, it is 88. Return jets were still dumping hot water in the pool.

    I'm definitely not as fast when it is hot but the temperature usually doesn't bother me the way it does the rest of the team. Today, I just couldn't handle it. After 2500 yards, my body quit. Even with rest breaks, I still couldn't recover and swim very effectively. Only explaination I can think of is that I dehydrated playing soccer last night and went to bed without getting enough fluids. Without drinking anything this morning, I went to the pool and must have quickly dehydrated again in the heat.

    450 Warm up

    Dave B's Set
    200 IM - 3:15
    200 Fr - 2:45
    200 IM - 3:15
    200 Fr - 2:45
    200 IM - 3:00
    50 Easy

    Made it through but started feeling the heat on the last IM.

    My Set
    100 Fr - 1:20
    100 IM - 1:40
    100 Fr - 1:15
    100 IM - 1:45
    200 Pull - 2:30
    100 IM - 1:45
    100 Fr - 1:15
    100 IM - 1:40
    :30 Rest
    100 Fr Timed (1:05)

    IMs are supposed to be recovery and I milked these for all they were worth. Made the intervals and had a reasonably good 100 free at the end.

    Dave M's Set
    2 x 100 Fr - 1:15
    :15 Rest
    100 Br - 1:45
    2 x 100 Fr - 1:15
    :15 Rest
    100 Bk - 1:45
    2 x 100 Fr - 1:15
    100 Fly - 1:45
    :30 Rest
    100 IM Kick Timed (Too tired to even look a the clock)

    This is where the wheels came off. Cramped on the second 100 free so I ended up skipping 50 yards of that one. Made the 100 br with plenty of time to spare. Then, I dropped the 100 interval to 1:20 and barely made it. For the back and fly, I just did 50s. The IM kick wasn't bad until flutter kick. Legs shut down and wouldn't go.

    Kent's Set
    1000 - 15:00
    * 400 Pull (At least 50 yds each stroke)
    * 200 Kick (At least 25 yds each kick)
    * 400 (At least 50 yds each stroke)

    Kent called this the aquatic triathlon or something like that. First 400 felt pretty bad. I had nothing left in my arms and was quickly lapped by Roger. Kick felt better. Last 400 was just survival. I was going so slow I just considered the last 100 my cool down and called it a day.

    (4450 Total)
    Swim Workouts
  11. Can you say 500

    by , October 19th, 2011 at 07:25 AM (Mixing it up this year)
    Todays workout revolved around 500's 6 of them to be exact.

    500 Free easy
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins alt by 50 rt arm/50 lt arm (back therapy)
    2x500@8:00 Free w/paddles & bouy #1 in 7:06 and #2 in 6:39 (better than in the meet a few weeks ago)
    500 Free w/snorkle as 25 kick/75 swim with 6 beat kick (coordinating the arms with the kick is hard, I tend to want to drop the kick)

    Total 3000 yards
  12. Tuesday, Oct. 18th, 2011 5:00pm (double) & waterpolo fun!

    by , October 18th, 2011 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    Decided that this morning's swim just wasn't good enough since I felt like BLAH the whole time and couldn't loosen up, so I went in to the Y for a solo swim. When I got there at 5, there was a group of guys waiting to get in, and they asked if I was going to by playing water polo with them. OK??? I guess so...
    Apparently on T & Th at the Y, they're going to use 3 lanes for lap swim, and the other 3 setup for impromptu water polo with whoever comes in. I told them I'd swim for 30 minutes first, then join them.

    100 Free
    200 Free Pull
    200 Free

    Main Set:
    500 Free Pull @ 6:15 (went 5:35)
    400 Free Pull @ 5:00 (went 4:24)
    300 Free Pull @ 3:45 (went 3:16)
    200 Free Pull @ 2:30 (went 2:10)
    100 Free Pull @ 1:15 (went 1:02)

    Straight over to water polo for 30 minutes with "the group". They had 5 guys in there, so I made #6, making an even 3 vs. 3. Well, even in a sense of pure numbers, but I was by far the best swimmer of the group, and only one other person had ever actually played water polo before. So it was basically a "no holds barred" (kinda) get the ball in the net type of game. Only rule was that each person on the team had to touch the ball before a shot could be taken. The pool also ranges from 3.5 feet to 5 feet in the middle, to 4 feet at the far end, so there was a lot of off the bottom jumping, two hands on the ball, etc. Also there was a lot of swimming back and forth as well (at least for me). I'm going to give myself 1000 yards of distance (GTD)** for the 1/2 hour game time. It was fun, but I don't think I'll do this a lot, it could be disaster for my swimming!

    Back to laps:
    200 Free stretch out
    4x thru:
    • 50 Free @ :45
    • 25 Fly @ :30
    5 x 100 Free Pull EZ @ 1:25 (held 1:10-1:13)

    4000 Yards** (including waterpolo time)

    + 2200 from the a.m.

    6200 for the day
  13. Tuesday, Oct. 18

    by , October 18th, 2011 at 06:39 PM (The FAF AFAP Digest)

    Decided to use my "home gym" again. And it was too nice to be inside.

    TRX squat jumps, 3 x 15
    TRX standing roll out, 2 x 20
    TRX chest press, 2 x 25
    TRX close grip row, 3 x 15
    TRX tricep extension, 2 x 20
    TRX single leg squats, 15 each leg

    power wheel roll outs, 25
    power wheel pike ups, 3 x 10

    knee tuck jumps, 2 x 10
    med ball slams, 3 x15
    ropes, alternating waves, 2 x :30
    ropes, double waves, 2 x :30
    ropes, in and outs, :30

    Erg, 30 minutes

    Stretching/Yoga/Foam Roller, 30 minutes


    Had thought about going to bikram tonight, but decided to do bikram + easy swim tomorrow. That may be the last drylands I do before the Sprint Classic. Possibly one more yoga session.

    I'm glad I have a meet coming up. I've been feeling a tad unmotivated lately. I think it is partly due to the fact that I've only swum in one meet since April. Not as many opportunities here as on the left coast, and my weekends are pretty busy.

    Masters athlete tests positive:

    Also just read that Dana Vollmer and Noriko Inada are training 6-9 hours a day -- 2 x 2 hours dryland + 2 ocean swims with some pool time squeezed in.

    Updated October 18th, 2011 at 08:10 PM by The Fortress

    Yoga , Erg , Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/19/11

    by , October 18th, 2011 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 free
    1 X 200 free
    Interval is 2:30 on both swims.
    Complete 5 rounds, all 200's should be fast.

    1 X 50 easy

    1 X 1000
    Descend by 250's


    1 X 800 IM
    Swim 4 200 IM's non-stop

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Tue Oct 18th, 2011 SCY

    by , October 18th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Oct 18th, 2011 SCY

    weighed 226

    Back from NYC, was there Thu - Mon
    Did not swim Th, Fr, or Mon,
    Trained Sat & Sun with the Green Asphalt USS team coached by Rachel Stratton Mills,
    tough practices & fast kids

    Subscribe to Ande's Swimming Blog

    UT Swim Center: main pool
    6:30 - 8:00 dove 7:45ish wore Jammer
    swam with Paul, Jim, Brad & James Fike,
    beside Larry Ned, Tyler, Todd, & Dakota
    Whitney Coached

    missed it

    Main SET: scy
    4 rounds of
    4 x 025 stroke on 0:25
    3 x 050 stroke on 0:50
    2 x 075 stroke on 1:15
    1 x 100 stroke fast
    400 (various inx)
    1:00 break

    4 x (150 fr on 2:00, 25 fl no breather on :30)

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  16. Tuesday, Oct. 18th 4:45am

    by , October 18th, 2011 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Free

    8 x 75 Free @ 1:00 (held :53-:54)

    6 x 50 Kick w/ board @ 1:00
    6 x 50 Kick on back @ 1:00

    200 Free and out

    2200 Yards (45 minutes)

    I just wasn't feeling it today. My muscles, bones, joints and everything just ache today. I don't think its from working out too much, I think I've got one of those viruses that makes you feel like BLAH all over. It's really tough to exert yourself when you feel like this. Hopefully I'll be better in the morning.

    At least I won a free Quarter Pounder w/ Cheese and a Medium Fries this morning from my McD's hash I have free lunch!
  17. 10.18.11 Tuesday workout

    by , October 18th, 2011 at 08:38 AM (Pete's swim blog)
    Swam w/ Dave M today. No drag suit. Pool temp 85 with boiler running full blast.

    500 Warm up

    3 times through
    * 2 times through
    ** 25 Kick - :30
    ** 50 Fr - 1:00 (2 breaths per 25)
    ** 75 Pull
    ** 125 IM - 2:00 (for extra 25 I did 2 x fly, 2 x bk, 2 x br)
    * 1:00 Rest
    * 100 Stroke - 2:00 (#1 - fly, #2 - bk, #3 - br [1:22])
    100 Easy

    1000 Pull - Open turns every 200 (1st 200 slowest)
    2:33, 2:32, 2:33, 2:32, 2:25

    200 Cool down

    Main set went well but the 1000 pull was miserable. Not sure if the heat got to me or I'm just tired from yesterday. Managed a 2:25 at the end but I was feeling light headed and sick on the last 25.

    (3750 total)
    Swim Workouts
  18. That Evil Stroke and Sprint attempt?

    by , October 18th, 2011 at 07:27 AM (Mixing it up this year)
    I just could not get moving today. Shoulders were not there and my kick stunk so I decided to do breast stroke which I don't normally do.

    1000 Free as 200s/200p/200s/200k/200s
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins over water recovery focus
    6x50 From dive 20 yard sprints alt free/fly
    200 Free kick w/snorkle last 50 sprint kick
    200 Free easy
    Total 2700 yards
  19. Workout 10/17/11

    by , October 17th, 2011 at 11:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Quote Originally Posted by mojo flyer View Post

    Thursday, 20 October 2011

    Based my swim tonight on mojo's, with some changes:

    200 FR/200 Bk w/u
    3 x 100 on 2:00 50 REVERSE catchup+50free
    10 x 50 on 1:00 Kick to Swim - See Below
    5 x 200 on 2:40 (last one IM)
    10 x 50 on :45 Pull
    2 x (2 x 50 fluter kick, 1 x 50 back kick on :60, 1 x 50 Fr fast on :45)
    2 x 100 on 2:00 50 REVERSE Catchup+50swim
    (3,300 in 60 min)

    Thought: Aerobic Pace
    Drill: Try Reverse Catchup - each arm swims individually as in regular catch up drill except the arm stops at the hip and waits while the other arm cycles around. Works arm strength and body core.

    On Set #3 and #7 - Go 10 x 50's on a descending interval 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35. Begin by Kicking until you can't make the interval then switch to swimming.
    A good swim tonight. The reverse catchup drills were interesting and I will likely do them again. I made all but the last kicks as kicks, and changed to 200s for some distance (2: 24, 32, 26, 20 proving yet again I can't hold a pace in distance to save my life). I held :32-5s on the pulls, and felt tired but good after the practice. Had to get out 300 before I wanted due to Aqua Zumba taking over the pool.

    Thinking of a scm meet in Maine on 11/13, then maybe two days at NE Champs in December...
    Swim Workouts
  20. Monday, Oct. 17th, 2011, 5:00am & 5:00pm (double)

    by , October 17th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout:

    This was just my cooldown from the weekend and EZ swimming all around.

    500 Free
    300 Kick w/ board
    200 Free
    300 IM K, Dr, Dr
    200 Kick w/ board

    500 yards of freestyle/backstroke drills with the team

    5 x 100 Free @ 1:30 (held 1:07-1:10s)
    2500 Yards


    P.M. Workout Solo at the Y:

    200 Free
    100 Kick on back
    200 Free Pull
    300 IM Drill
    200 Free

    10 x 50 Free @ :45 (held :33s) still feeling sluggish from the long weekend. Ugh!

    Got the following set from one of Paul Smith's workouts the other week (very slight modification):

    3 x 100 Free AFAP @ 3:00
    1 x 200 Free AFAP @ 3:00

    • Round 1 (1:03, 1:01, :59,...2:07)
    • Round 2 (1:02, 1:02, 1:00,...2:06)
    Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
    I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim.

    500 Free Pull EZ
    3000 Yards