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  1. Doubles Monday 01/09/2012

    by , January 9th, 2012 at 08:19 PM (Workout Swimmer)
    AM workout (w/Annie)
    500 back/free
    8 x 100 pull on 1:35 (no paddles - trying to take it "moderate")
    200 kick w/zoomers
    2 x 400 breast/free by 50's w/20 sec rest
    6 x 100 on 1:30 (descend 1-3, 4-6)
    100 easy
    5 x 100 pull on 1:30 w/paddles
    500 with snorkle
    Total: 400 LCM

    Lunch workout (at Trousdale)
    16 x 50 on :50 (SKPS in groups of 4)
    25 on :30/25
    50 on :30/25
    100 on :30/25
    125 on :25/25
    150 on :25/25
    175 on :25/25
    200 on :25/25
    225 on :20/25
    250 on :20/25
    275 on :20/25
    300 on :20/25
    300 breast/free
    Total: 3000 SCY

    Woke up this AM w/minimal pain in my elbows & thought I would try and implement the ideas from Friday (not going out so hard in, to save a bit for the rest of the workout) - but this turned out to be bad planning, as I was going so slowly, I actually had to go on the 1:35 instead of the 1:30 (wasn't using my paddles) and then I couldn't really get my mojo going. I did fairly well on the 400's, but the last 100's on the 1:30 I didn't realize they were the last set, and I did not really go as hard as I could've - so I basicallly never really worked! the entire morning!! Brother. Didn't keep my elbows from hurting either. Wednesday, I'm gonna do my usual - work hard from the get go, for as long as I can. Eventually I will get in good enough shape to go hard for longer and longer & I will be happier with myself.

    Updated January 21st, 2012 at 04:12 PM by Celestial

  2. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600


    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. January 9, 2012

    Warm-up (1500)
    500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

    Main Set #1 (2600 set / 4100 total)
    Inspired by a comment in pwb's [ame=""]Week starting January 2nd, 2012[/ame]

    2 x 100 @ 1:50, 3 x 100 @ 1:40
    1 x 200 @ 3:00, 3 x 100 @ 1:35
    1 x 200 @ 3:05, 3 x 100 @ 1:30
    1 x 200 @ 3:10, 3 x 100 @ 1:25
    1 x 300 @ 5:00, 2 x 100 @ 1:20
    100 easy

    Main Set #2 (850 set / 4950 total)
    Inspired by a set from [ame=""]Tall Paul's 08.19.2011[/ame] workout

    6 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    5 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    4 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    3 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    2 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    100 easy

    50 easy

    *5000 Total*


    The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

    I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

    Updated January 10th, 2012 at 10:51 AM by eric.carlson

    Swim Workouts
  5. January 6, 2012

    Warm-up (1500)
    2 x (150 swim, 150 kick, 150 IM drill)

    8 x 50 w/fins @ 1:10
    odds = 25 underwater / 25 easy free
    evens = 25 easy free / 25 underwater

    4 x 25 fist drills @ :40
    4 x 25 free, build pace but maintain stroke count @ :30

    Main Set (2700 set / 4200 total)
    3 x 200's strong #1 @ 3:15, #2 @ 3:10, #3 @ 3:05
    4 x 50's stroke @ 1:00
    easy 100 kick

    3 x 200's strong #1 @ 3:05, #2 @ 3:00, #3 @ 2:55
    4 x 50's stroke @ :55
    100 easy kick

    3 x 200's strong #1 @ 2:55, #2 @ 2:50, #3 @ 2:45
    4 x 50's stroke @ :50
    100 easy kick

    Wrap-up (800 set / 5000 total)
    12 x 25 @ :40
    #1: relaxed, count strokes
    #2: 200 pace, hold same stroke count
    #3: max speed, hold same stroke count

    12 x 25 @ :40 (odd 1 breath, even 0 breaths)

    200 easy

    *5000 total*


    The kicking in the warmup was *much* more difficult than I thought. Amazingly, I made it through the entire workout without serious leg cramps.

    Updated January 9th, 2012 at 02:46 PM by eric.carlson

    Swim Workouts
  6. January 6, 2012

    Warmup (1800)
    300 free, 300 stroke
    4 x 100 @ 1:45, swim gentle descend
    4 x 100 @ 1:40, kick w/fins dolphin/flutter by 25
    8 x 50 @ 1:00, 2 x (1 easy free, 2, 3, 4 IM order)

    Main Set #1 (800 / 2600 total)
    8 x 100 @ 1:35 1-3 kick descend, dolphin/flutter by 25, 4 easy swim

    Main Set #2 (1200 / 3800 total) [ame=""]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (~3:56, ~3:58, ~3:57)
    6 x 50 recovery 1st at "base", add 0:05 to each

    Wrap-up (500 / 4300 total)
    12 x 25 @ :30 (2, 1, 0 breaths per 25)
    200 easy

    *4300 total*

    Updated January 30th, 2012 at 12:44 PM by eric.carlson

    Swim Workouts
  7. January 2, 2012

    300 swim, 300 kick, 300 pull

    6x75 @ 1:20 (kick/drill/swim by 25)

    3 x
    • 200 swim @ 2:55
    • 4x25 @ :45 (underwater sprint kick with fins)

    50 easy

    3 x
    • 200 swim @ 2:50
    • 4x25 @ :45 (drills)

    50 easy

    6x50 @ :60 (odds: back/free, evens: breast/free)

    300 pull (5/9/7 breathing by 50)

    12x25 @ :30 (2, 1, 0 breaths per 25)
    50 easy

    *4200 total*

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Swim Workouts
  8. January 1, 2012

    2012 yard swim (0 - 1000 @ 14:25, 1001 - 2000 @ 14:10)
    12 x 100 @ 1:30 1-6 pull, 7-12 kick w/fins
    12 x 50 swim @ :45
    12 x 25 hypoxic

    * 4100 *

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Swim Workouts
  9. Sunrise LC swim

    This morning I had a nice morning swim at the PCB Aquatic Center. I got to the pool a little after 6 just as the sky was lightening (sunrise is around 6:45). There were 8 swimmers there already—it took a few moments to determine this, since fog obscured the far end of the pool—so I shared the lane with an affable swimmer I hadn’t met before. (Between the military and southern traditions here, I end up getting “ma’am”-ed a lot by young male poolmates.)

    As I did my workout a beautiful sunrise unfolded—there were plenty of clouds that made the whole sky rosy. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200s, 200d)

    5 x 100: 1 FR pull, 1 FR w/ snorkel, 1 BK, 1 FR w/ snorkel, 1 pull

    100-200-300-400-500 ladder: middle 100 of all swims = BK, all else = FR breathing to sunrise side

    200 warmdown (100k, 100s)
  10. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  11. Following Fort's Formula 1/8/12

    by , January 9th, 2012 at 10:34 AM (The Labours of SwimStud)
    I did:
    WORKOUT #3 -- Speed

    Warm up:

    600 FR

    4 x 25
    odds = free, build to fast
    evens = EZ

    4 x 25 kick
    odds = build to fast
    evens = 50 EZ

    Speed Sets:

    4 x 25 "drag race"
    -- dead start from mid-pool, AFAP to wall and then cruise back to middle of pool
    -- no interval, go when fully rested and ready
    1 x 50 EZ @ 1:00

    8 x 25 burst + cruise @ 1:15
    -- various: swim, kick, speed play drills
    2 x 50 EZ @ 1:00

    4 x (25 AFAP w/fins + 50 EZ) @ 2:30
    -- 1 each stroke or choice stroke
    2 x 50 EZ @ 1:00

    2 x (37.5 AFAP w/fins + 112.5 EZ) @ 3:30
    3 x 50 EZ @ 1:00

    1 x 50 AFAP, fins optional @ 5:00 I did my final Fast 50 with fins and clocked a 28/29 from a push, no breaths. Considering my non-taper time from a dive is probably 27 mid I was fairly happy.
    4 x 50 EZ

    I tacked on 500 Fin Kick FR/FL by 50
    then 200 CD.

    Updated January 9th, 2012 at 12:57 PM by SwimStud

  12. Team Practice with more fins?

    by , January 9th, 2012 at 10:11 AM (Random Nonsense)
    I wasn't exactly thrilled to see half the workout with fins today.

    Warm up
    - 2x150 help setup lane ropes
    - 200 back
    - 4x50 drill/swim
    - 200 free build
    - 100 kick with fins
    Main Set
    - 8x150 on 2:05 held ~1:45
    -- fins for the rest of the main set
    - 100 kick
    - 6x50 on 45 held ~30
    - 100 kick
    - 4x50 on 40 held 30->28
    - 100 kick
    - 2x50 on 35 (28,27)
    - 100 kick
    Cool down
    - 200 ez

    I swam this purely aerobic today, which I think is the forbidden fruit of using fins as a crutch.

    Pulled a muscle in my neck Sunday during the swim (warm up iirc) but it didn't bother me until I woke up this morning. It is sore and annoying but not limiting my range of motion.

    I won't be back to team practice for at least a week (January travel), so the next week the goal is to get to a pool and swim a couple times and hopefully I will come back with my body clock screwed up in such a way that it is easy to get to practice.
  13. 01.09.12 - Monday workout; challenge day

    by , January 9th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Teresa and Dave. Wore Aquablade Jammer. Warm foggy winter morning. Foggy mainly because they set the pool temp at 85. Not ideal conditions for 7 x 100 on 1:10.

    450 Warm up

    6 x 50 - :45
    2:00 Break
    7 x 100 - 1:10
    100 Easy
    Dave drafted off me and Teresa drafted off Roger. Started on a 1:07 which is about where I wanted to be. Left a bit early and came in at 1:08 on the second 100. Third 100 was 1:11... touch and go. Roger was slowly falling behind so I was pretty much on my own at this point. Dug deep and got a couple seconds back on #4. From here on out, I just took a breath at the wall and pushed off; didn't really go at the 1:10 send off. 1:09 on #5 and #6. Finished with a 1:08 and had 4 seconds to spare. Definitely had at least one more in me. Look forward to next week.

    4 x 100 - 1:30 #2-#4 1st 25 fly
    Wore my drag suit for this and promptly took it off afterwards. I wasn't really out of breath but my arms were shot after the 7 x 100s
    1:00 Break
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 Fly
    8 x 100 Up/Down Kick - 1:30 (:05)
    50 Easy
    Made first 100 fly... and the second (75 fly/25 free) which meant I needed to go up to another 100 fly . After that, things went downhill fast. Ended up going 100, 75, 100, 75, 50, 25, 50, 25 fly. Then 50, 75, 100, 75, 50, 25, 50, 75 kick.

    75 Fly/225 Free - 4:30
    50 Fly/250 Free - 4:15
    25 Fly/275 Free - 4:00
    1:00 Break
    300 Free - 3:45 (made 3:35 - kind of disappointing - looking for 3:30 - but I was really tired at this point)
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:02, 1:01, 1:00, 1:01, 1:03)
    * 50 Pull - :50
    Kind of blew up on the last one.

    100 Cool down

    (5700 Total)
    Swim Workouts
  14. Sprint Kick - the two words never used to go together for me

    by , January 9th, 2012 at 07:27 AM (Mixing it up this year)
    This was Sprint kick day and a good thing because last night I did my upper body weightlifting circuit. Now I can just hurt all over at once. That is the good kind of hurt.

    600 free
    3x(3x50)@1:00 #1 25skull/25swim #2 kick #3 swim
    10 squat jumps off bottom dolphin kick

    6x25@1:00 kick on back holding 2# weight over head with other arm at side (I thought this would be more difficult but it wasn't)
    6x25@:45 double torque drill w/paddles &bouy
    50 EZ
    5x50@1:15 kick w/snorkle high flutter (this was by far the hardest set for me I made the first one in :55 but all the rest were in 1:05 and boy did it hurt)
    50 EZ
    5x50@1:15 kick w/fins 25 AFAP/25 EZ. (Another killer for me)
    100 EZ
    5x50@1:15 kick w/fins odds AFAP evens easy (held :35's on the fast ones)
    200 EZ

    Total 2500 yards
  15. Epiphany swim 2012

    by , January 8th, 2012 at 10:25 PM (Alex's swim journal)
    "...the worst time of the year
    For a journey, and such a long journey:
    The ways deep and the weather sharp,
    The very dead of winter."

    The poet T.S. Eliot used these lines from a seventeenth-century sermon to begin his poem "Journey of the Magi" (c. 1927). Eliot's poem is about Birth and Death; a birth that provides light and hope, but that reveals the rat-race of this world to be a kind of death. The wise man of the poem reflects on that Birth and the journey he took to witness it so many years before.

    Here's a really nice "Journey of the Magi" painting from 15th-century Italy:

    Seems silly to compare our journey each year to the journey of the Magi, but it is a long one. New Year's day reveals a total of 0 yards, 0 miles to date in the FLOG. 400+ miles of swimming in 2012 has to start somewhere. I added 2000 more yards today; felt stiff from the long swim yesterday and the long first week of the year, which I ended today with more than 11.5 miles... 2% of my yearly goal? Still a long way to go.

    But, I suppose the real magic of the journey--and hopefully we have these epiphanic moments throughout the year--is that every step reveals something about us, about who we are: travelers on a road, exiles, strangers in a strange land. The journey and the destination are one in the same. The Magi of Eliot's poem return to their worldly kingdoms at journey's end and find that they are "no longer at ease here." On the road, in the dead of winter, they were on a mission... it's in the journey that they make a deeper spiritual connection.

    And so we may crave summer swims now, but "the very dead of winter" is part of the journey too... I'll try to relish each step along the path.
  16. Jellyphobia

    It’s really too bad the moniker “Chicken of the Sea” is already taken—it described me perfectly today!

    It was another lovely day here—we’ve really lucked out with the weather this year—with air temps in the 70s, water temp 61, bright and sunny, light winds. The gulf was fairly calm and very clear, and there was just a bit of surf breaking at shore and at the first sandbar. I went out mid-day for a swim. Because the tide was fairly high, I decided there was probably sufficient depth to swim between shore and the first sandbar, so that’s what I did, heading east about 15 yards out from shore.

    After swimming maybe 400 yards or so, and not seeing much of anything, I suddenly spotted a big white blob right ahead. Jellyfish! It was a little bigger than a bowling ball, and seemed to be settled down right on the sandy bottom. But because the water was only3-4 feet deep, that seemed too close to me, so I veered right to swim around it. The blog drifted right too, so I veered sharply left. It seemed to wander left as well. At this point I was pretty much right over it, so I just closed my eyes and swam fast for a few strokes. I got past it, but once I couldn’t see the thing for some reason I started feeling very afraid. I ended up turning towards shore and swimming in.

    Once up on the sand I walked by the water’s edge for a bit, telling myself it was silly to be so scared of a jellyfish, especially one of those white blobby ones that don’t even sting. I slowly worked my courage up for getting back in, and started to do so, when I spotted another jellyfish rolling around in the surf. Oof! It was a cabbage-head (brown-and-white) one, which do sting. It was in the breaking waves right by the shore, and I assumed it would get washed up on the beach, but as I watched it seemed to make its way down under the waves and work itself back out to deeper waters. Some articles I’ve read about jellies assume that their movements are completely determined by waves and winds—that doesn’t square with my experience of them!

    After watching the cabbage-head swim back out into the gulf, I decided that I really didn’t want to get back in after all. So I walked along the shore back to my starting point, and got dressed. I wasn’t ready to go back inside, though—it was too pretty a day, I really wanted to swim, and I didn’t want to end on a scared note—so I stood there awhile and watched the waves. I decided that maybe swimming in the shallow water inside the first sandbar wasn’t a great ideas—too close to any bottom-dwelling critters—so instead I would swim out past the sandbar, even though I’m still a little skittish about that. So I got undressed, got in, and did just that. Once past the sandbar I swam a little ways east, but stopped short or where I had seen the jellies, then swam back. I was feeling a little nervous out there, so I decided to think of 5 things I was not afraid of in the gulf. Nothing came to mind. At least I saw no jellies out here.

    I body surfed in past the sandbar, then decided that that had been so much fun that I would do it again. So once more I waded over the sandbar, navigating the surf, which had grown a little bigger by this time, swam east, turned around, swam back, then bodysurfed in. I waded back out to the top of the sandbar and took off my goggles and looked around—it was a glorious view, surrounded by water and with an expansive view of the sky. I finally felt calm and at peace. I swam slowly in, floated a bit in the emerald water, then waded in to shore.

    Just a few steps to go before I cleared the water, I looked down, and what did I see but . . . another one of my friends! This jellyfish was a harmless white one, and seemed flattened down against the bottom, just inches away from my foot. It wasn’t quite as big as a manhole cover, but it was pretty big. I just laughed and skipped quickly out of the waves.
  17. Sunday, Jan. 8

    by , January 8th, 2012 at 07:03 PM (The FAF AFAP Digest)

    RC and ankle exercises
    power squats, 230 x 4 x 8
    triceps press, 25 x 3 x 25
    explosive leg press, 290 x 3 x 12
    wide(st) grip lat pulldown, 60 x 3 x 20
    box jumps, 2 x 20 (step down, no hop down)
    back extensions w/plate, 25 x 3 x 15
    yoga ball cable twist, 45 x 2 x 15 each side
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 20
    long arm crunches, 2 x 50

    Bike, 20 minutes

    -- just fat burning and to remove some lactic acid

    Stretching/Yoga, 35 minutes:

    -- used foam roller too


    The 5 days since my last dryland session made it clear that my elbows are not ready for prime time yet. I just did some high rep triceps press, which I read were good for them, and dropped weight and did the widest grip lat pull down possible. I fear my upper body drylands will take a hit this season. I think I should probably lay off everything but what I did today for the next couple weeks. Perhaps lose fast paddle work as well. Kinda bummed. I had been hoping to shift my drylands into more explosive olympic style lifting. I feel no need to do cleans, but I like the idea of push press, jump shrugs, high pulls, snatch, etc.
  18. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 09:36 PM by rxleakem

    Tags: lt 50's
    Swim Workouts , LT sets
  19. LT with fins - The I hate Fort workout

    by , January 8th, 2012 at 10:15 AM (Random Nonsense)
    I liked fins better when I used them as a crutch. I am never ever buying a monofin.

    Lifetime SCM w/ LW
    Warm up
    - 400 free
    - 200 back
    - 200 kick w/ board
    - 200 back
    - 6x25 on 60 12.5 AFAP/12.5 ez
    -- still dropping left hand when sprinting
    LT Set
    - 5x100 on 6:00 free w/fins
    -- did 100 ez after each on
    -- 58,57,57,57,58
    Cool down
    - 200 ez

    For perspective, my last 100 free scm time was 1:01.29, so I was at least 3 seconds faster on each swim today.

    it hurt. Especially the last one.

    I took gatorade today and had a mouth full after each 100. Not sure it made a difference during the set, but it probably allowed me to maintain enough energy to get out of the pool in a civilized manner.

    Not exactly solo today. LW did 4 of the 100s with me, but she did breaststroke.
  20. "Missed it by that much!"

    by , January 8th, 2012 at 08:13 AM (Alex's swim journal)
    Just missed the top ten this week in my age group (40-44) for GTD with 10.45 miles for the first week of January: #11 so far. I have to enjoy it while I can b/c I probably won't be that high up the rankings for long!

    Yesterday I only had time for 5000 (instead of the 5k I wanted to get in)... and that was really pushing it (well, as much as I felt comfortable on a distance day); I think I swam continuously for 90 minutes. I was right at 9:00 for every 500 yards. Busy day yesterday with two basketball games: the boys won one and lost the other. It felt rushed because one game was in Kenosha and then we had to grab a quick lunch and head up to Racine for the second--so, lots of driving around!

    Still feel pretty good this morning--all things considered--so I'll probably get in an easy swim this afternoon.

    Today is Epiphany, so all the Christmas decorations in our house came down last night. Hard to believe another Holiday season has come and gone!