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  1. August 26, 2011

    by , August 27th, 2011 at 12:25 AM (Swim like an Orca, but faster !)
    Yesterday I was at
    Lords Gym for a 30 min w/o before class.
    Assisted Pull-up/Dips 6x90 assist, 6x80 assist
    Cable Pull downs (FR/Fly Sim)
    10x25, 10x27.5, 6x32 each arm
    Cable Pull downs (BK Sim)
    10x15, 10x18, 10x22 each arm
    Leg extensions
    10x100, 10x120, 6x180
    Prone Leg Curls
    10x100, 10x120, 6x140
    Calfs
    10x280, 10x300, 8x330
    Inclined Sit-ups
    3x10
    8lbs Med Ball to loosen up/cool down.

    Friday Aquasol 5:30-7:00pm No Janine
    Coach Steve on deck with me in Lane 1 and the Seniors in Lanes 2-5.
    Did part of Sarasota Shark's workout.
    Warm 2x
    4x100 on 1:45
    200 IM drill
    3x100 K (w/fins) on 1:30
    100ez (2000)
    (Suppose to do 50x50 )
    4x50 IM order on 1:00
    10x50 FR Pace on 1:00 (held :35)
    10x50 BK Pace on 1:00 (held :48)
    4x50 IM order on 1:00 (1400/3400)

    5x50 Cool
    3650 scy

    I was feeling weak from the weights from yesterday. I also do 10-15 minutes of Pilates/yoga/floor ex. every morning. I used to wear drag shorts during warm-up, then took them off for the workout. Now I am keeping them on over my suit to add a bit of resistance.
    So far Im able to keep up the swim/gym/swim/gym/swim routine. I have some meets in the future I want to tackle
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  2. Pre-hurricane swim

    Today I skipped my morning pool workout and went out to Brighton Beach instead. I had arranged to meet a friend out there, and once on the beach I found a couple of other CIBBOWS swimmers hoping to get in some ow swimming before the hurricane hits town. The day was warm and a little humid—there were clouds when I arrived around 10, but they cleared out quickly and left a pretty blue sky. The water was really flat—no signs of any approaching storm yet. I sunscreened up, and soon my swim buddy arrived and we went in for a loop of the 5k course.

    The tide was really low—when we passed the jetties they loomed tall above us today. There were lots of little gelatinous things in the water, especially during the first half of our swim—they were small enough to get lodged between my fingers on my hand entry every now and then. There was more debris than usual in the water as well—twigs, potato chip bags, etc. I still need to learn that whatever object brushes against my face or shoulder, is likely to hit my legs or feet a stroke or two later—no need to startle twice!

    Today was one of those days when the current seemed with us in both directions. The loop went fast. The last part, where the water gets shallower, was especially enjoyable. The sun shining down into the sea made everything look beautiful and green. The water is pretty warm right now—there was a colder layer about a foot below the surface that my hands went through, and I wished that all of me could be swimming in it. There were lots of folks in the water today—we had to dodge them in the last mile of the swim, but that was ok, it was nice to see others savoring the beautiful beach day too.

    After our swim we practiced our new ocean synchro IM move. I would describe it here, but words don’t do it justice. I floated a little bit before heading in, just enjoying the feeling of the water buoying me up as I watched the sky.

    On the beach we all discussed the weekend’s swim possibilities. I was hoping to find a little pre-hurricane wave action tomorrow, as were some of the other swimmers. Unfortunately, once I got home I found out the city is closing all the city beaches both Saturday and Sunday, as well as imposing a mandatory evacuation on Coney Island and the surrounding area.

    The city has gone hurricane-mad. Things (pools, public transportation, stores, my Y) are closing down well in advance of the storm—in some cases more than 24 hours before it’s expected to hit. I’m not in any of the designated evacuation zones, but it looks like I’ll spend a good chunk of the weekend hunkered down in the apartment because there won’t be any place open to go, or any good way to get there. Mostly I hope all these precautions turn out to be unnecessary, and that if the storm does hit in the city that they are sufficient to keep people safe. I also hope my beach isn’t damaged in the storm, and that there are no power outages here!
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  3. Getting us in shape! - 08/26/11

    by , August 26th, 2011 at 03:46 PM (Trying to Train Smarter, Not Just Harder)
    Guess coach has decided we're all out of shape! These workouts lately are more like I remember from when I was a kid, this is good because I will get in shape for my river swim faster this way!!

    800 back/free by 50's (got there late & missed 200)
    6 x 200 pull on 2:45; odds speed play by 50, evens descend 1-3
    12 x 50 kick on 1:00, new stroke every 4
    4 x 4 cycle speed play
    100 easy
    800; 200 free/200 breast, 50 drill, 50 swim
    400 locomotive kick (w/zoomers)
    12 x 50; 6 free, 6 fly on :50
    4 x 4 cycle speed play
    100 easy
    Total: 4600 SCY

    Commentary:
    You know those days when you feel like you are sliding on top of the water? And those other days when you are swimming through the water - or sludge? Today was a sludge day.

    Updated August 31st, 2011 at 12:38 PM by Celestial

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  4. Friday, 8/26/11

    by , August 26th, 2011 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    Had to swim inside today. Pool was way too warm!

    SCY
    Warm up (600)
    - 300 swim, free & back
    300 pull free

    Back Drills (700)
    2 x 50/10sr, 25 R – 25 L
    2 x 100/1:50 swim ds
    - 1:35, 1:30
    2 x 50 Fists/5 – 10sr
    1 x 100/1:45 swim build
    - 1:30
    2 x 50/10sr, 25 R – 25 L
    1 x 100/1:50 swim strong
    - 1:29

    Recovery Distance Free (1400)
    7 x 200/20sr – May use equipment
    - 1st one was at ±3:00 so set interval at 3:20 for all even though the last ones were 5-10 sec faster
    - swam 1-3, pulled 4-5 w/buoy only, pulled 6-7 w/ big paddles & buoy

    Kick (400)
    4 x 25 dolphin/10sr
    4 x 25 Breast/10 – 20sr
    2 x 100 flutter on back/20sr
    - did dolphin and breast kick with snorkel, no board


    Warm Down
    100 easy free

    Total: 3200 yards

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  5. Fri Aug 26th 2011 scy

    by , August 26th, 2011 at 11:33 AM (Ande's Swimming Blog)
    Fri Aug 26th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:09ish
    wore FS Pro Legs
    swam in my own lane
    Beside Ed, Liz, Todd, Tyler, Larry, Nate, Mike, Dakota & Chris

    WARM UP
    Board said swim till 6:30
    did 50's on 40 & 100's on 1:20
    stopped around 6:28

    Main SET: scy

    21 x 100 on 2:30 ALL OUT
    shift a lane each time
    1) FR
    2) no FR, did IM
    3) kick, SDK & fly on side no board

    FR went 57 on last one, most were 1:01's & 2's
    IM's 64 - 7's
    K most were 69's 70's & 71's
    last one was 63 or 4

    did them strong but not all out
    might double today
    Categories
    Swim Workouts
  6. Friday, August 26, 2011 5:00am

    by , August 26th, 2011 at 09:43 AM (Fast Food Makes for Fast Swimming!)
    5:00am!!



    I love my morning workouts. I'm glad they're back. We only get to use the high school pool in the mornings during the school year, and that time has returned. It's a plus for many reasons: cooler water, swimming before I'm tired from work, family time in the evenings, etc. Yippie!

    Tomorrow in Coeur d'Alene, Idaho is the CAST Classic 5K OW swim for me! Wish me luck so I may reutrn to blog again!

    Today was my "taper" practice before the event. As you can tell, I do better with more intensity rather than rest.

    Warmup:
    200 Free, 100 Kick, 300 Pull
    200 IM Drill, 100 Kick, 300 Pull

    1 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    1 x 300 Free @ 4:00
    1 x 200 Free @ 2:40
    1 x 100 Free @ 1:20

    100 EZ

    5 x 150 Free Pull @ 1:50 (held 1:44-45s)

    50 EZ

    5 times thru:
    1 x 25 Fly @ :30 FAST
    1 x 50 Free @ :50 EZ

    50 EZ and out to work
    ------------------
    3500 Yards in 60 minutes
  7. Another descent day

    by , August 26th, 2011 at 09:39 AM (Mixing it up this year)
    I am enjoying actually swimming faster. Wish I didn't have to go thru the slow days.

    5x200@4:00 Free got faster as I went 3:45, 3:40, 3:33, 3:29, 3:20
    500 free w/fins evry 3rd 25 fast
    10x100@1:45 Free w/paddles & bouy holding 1:35's
    4x50@1:10 Free w/snorkle 15 meter kick then add arms
    300 Free w/snorkle easy

    total 3000 meters
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  8. A Recovery Day

    by , August 26th, 2011 at 09:22 AM (Year Three: The Road Back)
    So... after being wiped out this week, I elected to rest on the couch yesterday afternoon and get lost in a really good book and then use today as a recovery day instead of a sprint workout. Here's what we did:

    400 Warm-Up
    6 sets:
    - 1 x 50 Fist Drill on 1:00
    - 1 x 50 Free on 1:00
    - 1 x 50 Kick on 1:00
    16 x 50 Free on :50 (held :42-:44s)
    12 x 50 Free on :55 (held :42-:44s)
    8 x 50 Free on 1:00 (held :40-:42s)
    4 x 50 Free on 1:30 (:42, :40, :37, :35)
    300 Cool-Down
    Total Yards - 3600

    The original set was written as follows:
    16 x 50s had every 4th an all out sprint
    12 x 50s had every 3rd an all out sprint
    8 x 50s had every other an all out sprint
    4 x 50s had every one as an all out sprint

    With the 2K race coming up this weekend, I figure that I need to be more steady than speedy. Therefore, I decided to go for consistency over pure speed. Actually, I was pretty pleased that I was holding :42-43 average (with a couple slips to :44). Here was my reasoning.... if I can hold :42s repeatedly (granted there was a few seconds of rest between 50s), then that makes my 100s pace a 1:24. So... if my goal is to finish the 2K in under 30 minutes (keeping an average under 1:30 per 100), then I might have enough of a differential to make up for my off-course wanderings and sighting slow-downs. That was my theory anyway. Tomorrow is a total rest day and then my first ever open water race is bright and early on Sunday morning.

    Question - water temp is predicted to be roughly 82 degrees. Do I wear my Yingfa kneeskin or go with a tight practice suit? Let me know your thoughts and thanks for your input.

    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Power Hour Friday - Wasserman plus

    by , August 26th, 2011 at 09:21 AM (Pete's swim blog)
    One of the more entertaining and underreported swims from Nationals was Neil Wasserman's 1500... at least I think it was him. Neil grabbed everyone's attention when he led off the 1500 with a 200 IM. At 200m he started another 50 fly and the engineers and mathemeticains huddled together to figure out exactly what he was doing. The prevailing theory was 7 x 200m IM plus 100m of something... probably fly/back. That theory was shot down at 400m when he did an extra 50 Free. Then at 450m, he did another 50 fly and looked like he was back on another 200 IM. Except at 600m he did an extra 50 br followed by 100 fr. After thinking maybe there was no pattern, I threw out the prediction that he would do an extra 50 bk at 850m. When he did, all the engineers and mathemeticians bowed before me while the nearby cute girls sneered and whispered "nerd!" under their breath. Wherever you are Neil... you pioneer of bizarre swims... you guru of distance IM... this workout's for you!

    7 Wasserman, Neil R 56 O*H* 22:15.00 22:30.60 4.00
    31.45 1:20.50(49.05) 2:11.13(50.63) 2:52.57(41.44)
    3:33.34(40.77) 4:21.41(48.07) 5:12.36(50.95) 5:53.76(41.40)
    6:29.48(35.72) 7:15.94(46.46) 8:04.93(48.99) 8:56.03(51.10)
    9:46.79(50.76) 10:29.30(42.51) 11:11.88(42.58) 11:51.16(39.28)
    12:40.96(49.80) 13:28.12(47.16) 14:19.35(51.23) 15:10.40(51.05)
    15:52.82(42.42) 16:35.21(42.39) 17:15.28(40.07) 17:57.76(42.48)
    18:47.55(49.79) 19:33.79(46.24) 20:25.44(51.65) 21:15.81(50.37)
    21:55.43(39.62) 22:30.60(35.17)

    SCY

    100 Warm-up

    175 Free/25 Kick - 3:00
    200 Free/50 Kick - 3:45
    225 Free/75 Kick - 4:30
    250 Free/100 Kick - 5:15
    275 Free/125 Kick - 6:00
    300 Free/200 Kick - 7:30

    50 Easy

    The Wasserman Plus (Convert 200 IM to 400 IM + 500 IM)

    200 IM - 3:00
    200 IM/50 fr - 3:45
    50fl/50bk/100br/100fr - 4:30
    50fl/100bk/100br/100fr - 5:15
    400 IM - 6:00
    500 IM - 7:30

    200 Cool down

    Note: we did ours short course in about the same time Neil did his long course. Roger did it the manly way and added his second 200 IM from the front (fly first). I made the 400 IM right at 6:00 and knew I was in a lot of trouble for the 500 IM. Ended up mixing 50 free into the 125 Fly and 50 fly into the 125 free on the 500 IM. I did make 7:30... but barely.

    (4350 Total)
    Categories
    Swim Workouts
  10. Thursday evening swim

    by , August 25th, 2011 at 11:21 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (600)
    4 x 150 freestyle/10sr easy build each
    - alt. free and back

    Kick Set (300)
    1 x 50 flutter/1:10 easy
    1 x 100 flutter/2:30 strong
    Repeat 2 times
    - did 50's w/board, 100's on back

    100 easy free to loosen arms up

    Main Set (1200)
    12 x 100
    #1 on 1:50
    #2 on 1:45
    #3 on 1:40
    - kept all between 1:31-1:33

    Drill Set (300)
    12 x 25/40 #1 Free bow n arrow drill
    #2 – freestyle swim focusing on technique from drill
    #3 – Freestyle fist drill
    #4 – freestyle swim focusing on technique from dril

    Pull Set (600)
    4 x 150/3:00
    - w/buoy and catch paddles, 1:17-1:20

    Warm down
    100 easy back

    Total: 3200 meters
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/26/11

    by , August 25th, 2011 at 04:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today we celebrate Cathy's 50th birthday by doing 50 X 50 as the main set. Those of you who are not in Sarasota will have to choose your own way of doing the 50's as I have to keep it a secret.

    SCY
    WARM UP:
    4 X 100 1:45 1:30
    1 X 200 3:30 3:00
    3 X 100 kick 2:15 2:10
    1 X 100 easy swim 2:00 -
    Twice through

    50 X 50 BIRTHDAY SET

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  12. Thursday 08/25/11 Workout

    by , August 25th, 2011 at 03:21 PM (Chowmi's Blog)
    Another great day for the pile.

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter coached

    Warm up
    supposed to be
    200 swim/200 kick/200 pull
    ==> 400 warm up

    Main Set
    3 times through:
    4 x 50 drill/swim IM order
    100 easy
    100 IM fast ==> 100 fly instead
    (1:19, 1:17 and 1:15 fly)

    50 easy

    6 x 50 kick
    3 on :60
    3 on :55

    3 x 250 pull descend (no)
    ==> goofed around with my fins, 3 x 150

    bonus for me:
    2 x dives + breakouts

    The End
    +++++++++++++++++++++++
    That was very solid. I did an easy vasa trainer day yesterday, just as planned, so I wasn't too worn out today. Tomorrow is a flex day, so I will see how I feel and either swim, lift, or do nothing!

    +++++++++++++++++++++++
    Sent in my meet entry for the MAC East Valley Invite SCM meet 09/24-25/11.

    http://www.azlmsc.org/eventFlyers/20...r-Template.pdf

    I entered:
    Sat: 100 free/50 free/100 back
    Sun: 200 free/100 fly/50 back/50 fly

    +++++++++++++++++++++++
    Michelle's random tip on accumulating American Airlines miles:

    I usually discard all sorts of junk mail from Citibank wanting me to open another account for some miles. So I was at first skeptical of the offer on my existing account that I could earn 3 miles per dollar spent through 11/30/11. They also gave me a $20.00 gift card for doin' nothing. (I spent it at Toys R Us). So of course I signed up for that!

    Next I signed up for the AAdvantage Shopping. If you click through their website to a bunch of other websites and buy, you get whatever the miles multiplier is (usually 3 miles per dollar) plus if I do it during the time I get my 3 miles on my card, that's like, a good amount of miles. You multi-dip if you buy American Airlines gift certificates; the multiplier is 3x. I think i'm going to see if I can prepay a year of karate for my girls and a year of Kumon in the next couple of days. Maybe even go to annual billing at Baylor. Then buy up a bunch of AA gift cards, which I will use anyway. So let's just do the math on AA gift cards:

    3 x $250 => annual pilgrimmage to PIT to see my parents;
    1 x $250 =>at least one trip to AZ
    1 x $250 xmas gift to my mother in law
    So that's 5 x $250 = $1,250.00
    (excludes service fee, round to $15.00)

    1,250 x 3 mileage multipler (MM) = 3750 miles
    1,250 x 3 citicard multiplier (CM) = 3750 miles
    1,200 annual karate fee x CM = 3,600 miles
    2,640 annual Kumon x CM = 7,920 miles
    1,000 annual Baylor Fee x CM = 3,000 miles
    Total miles 22,020 miles, which is almost a free ticket. Is my calculation off? That sounds like a pretty good deal.

    But the main point is that since I fly American most of the time except to Denver, CO, then it makes sense to always buy the gift certs and get the 3x mileage multiplier and at least 4x (the 4th being when I use my citicard and just get the dollar for dollar miles). Oh yeah, and then you get the miles for the flight, right????
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  13. Thu Aug 25th 2011 scy

    by , August 25th, 2011 at 01:32 PM (Ande's Swimming Blog)
    Thu Aug 25th 2011 scy

    Thanks again to those who commented on
    Sat Aug 20th, 2011 Postal 10k

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with Korey
    Beside 2 post grad UT women, Todd, tyler, Larry, Nate, Mark & Paul

    WARM UP
    did around 300

    Main SET: scy

    500 fr on 6:40 70% went 5:46

    400 fr on 5:20 75%

    300 fr on 4:00 80%

    200 fr on 2:40 85% went 2:10

    100 fr on 1:20 90% went 1:01

    50 easy


    8 x 50 fast on 1:30 IM order
    odds k
    evens sw

    assigned: 100, 200, 300, 400, 500
    did: the 100, skipped a 50 in the 200, & 2 50's in 300, 4 50's in 400 & skipped the 500

    8x 50's on 1:30
    odds 3 breaths
    evens: fast, did them fly

    50 easy
    Categories
    Swim Workouts
  14. Thursday, 8/25/11

    by , August 25th, 2011 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    My coach was late sending my workout so I got a main set from Tall Paul's thread. Was a sprinty kind of set.

    SCM

    Warmup, 15 minutes
    I did:
    4 x 200 s, k, p, s; free & back

    8 x 50's @ 1:05 (stroke down build/easy free back)
    - did fly and back for stroke

    Main Set
    2x
    3 x 100 free, smooth @ 1:50
    1 x 100 back, fast @ 2:30
    1 x 200 easy kick/swim
    - for 100's free averaged 1:35
    - fast back was 1:34, 1:32

    2x (w/fins)
    3 x 50 free @ :50
    2 x 25 fast @1:00
    - 50's were around 38-40
    - 25's were fly, didn't get times

    Warm down
    easy 100 free

    Total: 2900 meters
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  15. Thursday Workout - more breakthroughs

    by , August 25th, 2011 at 09:28 AM (Pete's swim blog)
    Another workout I made all the splits on for the first time. I've been close to making the final 400 on 5:00 before with a drag suit but never quite made it. I made the 400 on 5:20 with 10 seconds rest so I knew I had a chance. The trick for me is making it to 300 yards. Somewhere around 200 to 250 yards, it starts hurting bad and I start doubting myself. Once I get to 300, I know I can gut out the remaining 100. Made it today despite the heat.

    Dropped the drag suit for the 500 timed. Dave paced me out at a 2:20 for the first 200. He dropped back for the remaining 300 while I kept pushing as hard as I could. Started hurting around 350 yards. Held it together for a 6:02. My best from Feb is 5:54. Have a feeling that time is going down next year.

    SCY

    400 Warm up

    400 Free - 6:00
    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
    400 Free - 5:20
    400 Free - 5:00

    50 Easy

    500 Free Timed (6:02)

    (4050 Total)

    Updated August 25th, 2011 at 12:47 PM by pmccoy

    Categories
    Swim Workouts
  16. Whew... I'm Tired

    by , August 25th, 2011 at 08:24 AM (Year Three: The Road Back)
    So much for taking it easy. That was my plan for the end of the week in order to rest up for Sunday's 2K open water race. Then, I decided that it would be fun to bike to FHS to watch the crosstown-rival tennis match between the town's two high schools. What I didn't count on was the wind.... I should have known it felt too easy and too good for the first part of my ride. Turning into the wind almost knocked me down - and took everything I had to keep going. Needless to say that going into today's swim practice, my legs were pretty much jelly. Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Drill on 1:00 (did catch-up, fist, catch-up, fist)
    - 1 x 50 Kick on 1:00
    - 1 x 50 Free on 1:00 (descend throughout set)
    4 sets (did back w/ fins, free, pull, kick):
    - 1 x 300 on 4:00
    - 3 x 100 on 1:45
    300 Cool-Down
    Total Yards - 3700

    I knew I was in trouble when my legs were hurting during the first set. But... my coach was wonderfully encouraging and kept me going so I didn't quit. Don't know if he realizes that, but I do - and I really like having him on deck.

    Tomorrow is slated to be a stroke/sprint workout, but coach has already told me that it's a recovery day for me. Whew! And, Saturday will be a complete day off. Hopefully, that will be enough to recover my legs before Sunday.

    Time to go to work - and stay awake, then come home and take a nap!

    Enjoy your swims today!
    Categories
    Swim Workouts
  17. That evil stroke was back....

    by , August 25th, 2011 at 07:26 AM (Mixing it up this year)
    I figured out today that without a good kick this will never be a good stroke for me, if I could use fins and a fly kick PERFECT!

    I actually felt fairly strong today. I think this week is just a better week for me.

    500 Free every 3rd lap breast skull
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins get the dolphin motion into it
    8x100@1:30 Free w/paddles & bouy strong
    8x25@:45 Breast put it all together and glide!!!
    200 Free w/snorkle as 25 kick/25 swim
    300 Free EASY

    Total 3000 yards
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  18. August 23rd & 24th 2011

    by , August 25th, 2011 at 12:20 AM (Swim like an Orca, but faster !)
    Tuesday August 23, my upper's weight routine
    Lord's Gym
    45 minutes
    Inclined bench press 3x 10x35lbs
    seated isolated curls 3x 10x35lbs
    Forearm curls 3x 10x35lbs

    Cable straight arm's pull downs
    12 x 25 lbs each arm
    12 x 27.5lbs each arm
    12 x 30lbs each arm

    Cable pull downs, backstroke sim.
    12 x 15lbs each arm
    12 x 17.5 each arm
    12 x 20 each arm

    Leg press
    10 x 230lbs
    10 x 270lbs
    4 x 360lbs

    Triceps cable 3 x 10x60lbs.

    Flat on back bench press
    3 x 3 x 140lbs.

    Wide grip pull downs
    10 x 100
    10 x 120
    10 x 140

    inclined sit-up's 3x10
    Cool down bouncing med ball (8lb)
    with each arm

    Wednesday August 24, 2011

    Aquasol 5:30-7:00PM

    Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
    12x50 FR Scull drill/Swim on 1:00 (600/1400)
    4x200 Odds IM / Evens Free on 3:30 (800/2200)
    12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
    100 Cool-down
    2900 SCY
    Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.
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  19. Wednesday, August 24, 2011 4:50pm

    by , August 24th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    I got to warmup with the high school girls at the end of their practice: They were doing 5 x 200 Free @ 3:00. I did the last 2

    Warmup:

    2 x 200 Free @ 3:00 (held 2:15s to stay ahead of the girls)
    (Girls done here)
    400 Free Pull
    200 Kick w/ board

    Modification of a Tall Paul workout:
    4 x 100 Free @ 1:25
    1 x 300 Free Pull @ 4:00 (went 3:30)
    3 x 100 Free @ 1:20
    1 x 300 Free Pull @ 4:00 (went 3:31)
    2 x 100 Free @ 1:15
    1 x 300 Free Pull @ 4:00 (went 3:35)
    1 x 100 Free @ 1:10
    1 x 300 Free Pull @ 4:00 (went 3:35)

    The hardest part was the transition into the pulling sets where I had to get the buoy and paddles on. Lost a few seconds in the 300s but stayed on interval.

    100 EZ kick

    12 x 50 (stroke/free) @ :50
    (4 fly/free)(4 back/free)(4 breast/free)

    100 EZ and out

    -----------------------
    4000 Yards in 1 hour!!!


    CAST Classic 5K OW swim in 3 days! "Day of the event" registrations can be done if anyone want to make the trek to CDA, Idaho in the wee hours of Saturday morning.

    Updated August 24th, 2011 at 11:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. A very long ladder

    by , August 24th, 2011 at 09:35 PM (Trying to Train Smarter, Not Just Harder)
    Actually had a "different" warm up this morning!
    900 back/free, breast/free by 25's
    800 pull
    7 x 100 stroke/free on 1:30/1:40
    4 x 4 cycle speed play
    100 easy
    6 x 100 kick on 1:40 (w/zoomers)
    100 easy
    500, 400, 300, 200, 100 Demont (Pull)

    (had to use the last 2 for cool down)


    Total: 4800 SCY

    I've decided I don't like Demont's - it's hard enough to try and pop out and catch your time 100 from the end, but to have to remember what the split was, AND compare your finish to what your prior split was gets a little tedious. I don't mind the effort in doing the Demont - I just wish I had a personal secretary keeping track of my times!
    Had to go Visiting Teaching tonight, so did not get any drylands in this evening - guess I'll get some in tomorrow. Luckily this only affects me one week of the month!
    Categories
    Uncategorized