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  1. Age shall not weary them, nor the years condemn.

    by , April 27th, 2012 at 02:00 AM (Chicken's Nuggets)
    Weary and condemned by the years, I decided to celebrate Anzac Day 2012 by launching my open water season at Promontory Point.

    Aside from my other two dips in the lake this year, this one was my first. It was a fairly grey, drizzly day, but the water looked relatively calm when I arrived at the Point around lunch time on Wednesday.



    I could see that fellow Point Swimmers, Andre and Greg were already at the second buoy when I arrived and made it my goal to be in the water before they got out.

    I really can't resist throwing in the thermometer before I get in and was glad to see the mercury getting pretty close to the 50 degree mark! Now THAT'S a rush! After 5 minutes or so of whooping and giggling I attempted to actually swim a little. my goggles fogged up completely every time I cleared them, so I ended up doing alternating breast and backstroke back and forth and around the first buoy.

    Here's a diagram of my route that I prepared using a satellite image of The Point and my primitive version of Photoshop (a printer, sharpie and camera-phone). I was in for 20 minutes and I think it took an hour to warm up afterwards. It didn't help that I dropped my pants in a puddle of water while dressing. Thank goodness for heated car seats!



    It felt good to be out of the pool.
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    Uncategorized
  2. Thursday, April 26, 2012 5:00am & 5:30pm

    by , April 26th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    After watching the USMS Nats Day 1 live on the internet, I so with I could be there with everyone. Oh well, I've had my fun, and still have more fun on the horizon.
    Wishing everyone a good time and fast swimming in Greensboro!

    A.M. Swim:

    5 x 100 Free @ 1:30 (1:15s) very sore from yesterday's pushup marathon
    5 x 100 Free Pull @ 1:20 (1:12-1:15)

    20 x 25 Dolphin Kick w/ Speedo Biofuse Training Fins
    Odds on stomach, Evens on back @ :30

    300 Swim and out...just too sore to swim this morning

    -----------------------
    1800 Yards

    ==============================

    P.M. Practice

    Was aching (literally) to get in the pool tonight, but knew I needed it to stretch out my pushup muscles that I overworked.

    Warmup:

    5 x 100 Free @ 1:30 (1:09s)
    5 x 100 Free Pull @ 1:20 (1:05-1:07s) I'm feeling good now compared with the morning.
    1 x 400 IM Drill, broken @ 100s for :10

    3 Rounds of:
    • 75 (25 Str. / 50 Free) @ 1:00
    • 75 (50 Str. / 25 Free) @ 1:10
    • 75 Stroke @ 1:20
    • 75 Free @ 1:30
    • Round 1 FLY, Round 2 BACK, Round 3 BREAST
    8 x 50 Streamline Dolphin Kick on back w/ my Biofuse fins (weighted for fun) @ 1:05

    100 Free EZ

    -----------------------------
    2900 Yards


    4700 Yards for the Day
  3. Thursday, 04/26/12 another stroke day

    by , April 26th, 2012 at 06:37 PM (Chowmi's Blog)
    Today I was able to swim at noon again. I got there a bit late.

    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    I forgot to ask about his 1000 fly for the forum thread.

    warm up - no missed it.

    10 x 50 kick on 1:00
    I swam/kick/stroked these warmup

    6 x 25's on :35 to get ready
    mix strokes/free

    Main Stroke Set:

    4 x 100's on 2:00
    100 fly (about 1:21)
    75 fly/25 easy free (1:00)
    50 fly/50 easy free (?)
    25 fly/75 easy free (?)
    increase effort on the stroke as you take off a 25 on each.

    Rest a bit.

    4 x 100's on 2:00
    same thing backstroke
    1:25
    :59
    :36
    :?

    Rest a bit.

    4 x 100's on 2:00
    same thing breastroke
    1:37
    ??
    :43
    :20

    400 pull for warm down
    ====> I did 100 kick with snorkel & fins, 100 with pull buoy

    The End

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

    Ok! That was a very challenging set, especially on the fly. The original workout had straight 100's stroke. I had a good lane, where everyone went 10 seconds apart and actually did the entire thing.

    The fly was pretty hard. The key is to not panic on the 100, because that 75 is the real killer. Once you get past the 75, you are home free!

    The breast was also pretty hard. I am not used to doing that much breastroke! But I felt it was one of my best breast sets in a long long time, and my arm wasn't hurting.

    Wed: Plyo X.
    Today: off. Helen has her IP night, so I won't have enough time to do it today. I'll just pick up on tomorrow what was today's (I think Back & Biceps).

    Then swim meet on Saturday. Swimming in the afternoon session sucks. I have a kid's flower show 8-10 am, parent karate 10:30-12 noon, then go to the swim meet around 4pm. I will skip P90X again, and pick it up on Sunday. But that's not really that much rest time - lunch, a movie in bed, then hoist myself back up for a cameo 50 free. Yikes!!
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  4. a good start at Nationals

    by , April 26th, 2012 at 05:19 PM (Mixing it up this year)
    Yesterday I swam at the aquatic center just to loosen up before the drive, went an easy 700 yards but felt like garbage still. Of course the pool was warm too.

    Got in at the pool in Greensboro and did an easy 500 and felt much better than the morning.

    Today was the start of the meet and I had a lot of challenges to over come. Got a 500 warm up, then came the swim i felt like it was going to be bout 23 or 24 minutes but to my surprise I saw 22:12.55. This is better than I thought I could do with my change in training.

    Did a 500 warm down then counted for Tank and my pecs were sore so I did an additional 200 in the warm pool. Followed by a hot shower.

    Total 2850 yards

    Updated April 26th, 2012 at 07:55 PM by Donna

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  5. Thursday 4/26/12

    Thursday 4/26

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    300 (25 kick/25 drill/25 swim)

    2x
    3x100 @ 1:15 D1-3 (Rd 1), @ 1:20 red HR (Rd 2)
    4x50 @ 1:00 VS

    200 EZ

    1000 free (10:30.43, HR was 26/10)

    500 EZ

    Total: 3600

    Comments: A little slower than I wanted to go, but my heart rate was a little low at the end. However, the low red HR (26/10) and averaging 1:03s matches what I have being doing in practice during our Xx200/300/400s set so at least I was consistent.
    Categories
    Swim Workouts
  6. Wednesday 4/25/12

    Wednesday 4/25

    PM only SCY

    Dropped in on my alma mater Davidson College when I flew into Charlotte. This was the college workout for the day.

    400 swim
    300 pull
    200 kick

    4x
    5x100
    4 @ 1:20 IM aerobic
    1 @ 2:00 EZ
    4x50 @ 1:15 fast (one round each stroke)

    5x
    75 @ 1:30 kick aerobic
    25 @ ~1:00 fast kick under H2O from a dive

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  7. Thursday, 4/26/12, Recovery Day

    by , April 26th, 2012 at 12:53 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Real easy swim today:

    4 x 500 swim/kick/pull/swim

    Ttotal: 2000 yards
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    Uncategorized
  8. Thu Apr 26, 2012

    by , April 26th, 2012 at 12:07 PM (Ande's Swimming Blog)
    Thu FRI Apr 26, 2012

    Subscribe

    did not swim Sat, Sun, or Mon
    swam Tue & Wed

    Today JIM turned 55!
    whitney wrote this WO for him

    Whitney Coached scy
    6:30 - 8:00
    main pool LCM
    swam with Jim & Paul
    beside Todd, Tyler, chris, & Larry

    Warm Up
    5 x 100 done 25 no breath, 75 easy, 15 sec rest

    MAIN SET

    5 x 100 on 1:20 right into
    5 x 100 on 1:15 right into
    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 x 100 on 1:15 right into
    5 x 100 on 1:10 (little break)

    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 rounds of
    100 mod on 1:15
    100 on 1:05 make it
    pretty much fell apart, skipped 50's here and there

    should have moved over a lane & swam 5 sec slower intervals, which I could make,
    though I can make 1:05's on a good day or with a little rest before I begin the set

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  9. 04.26.12 - Thursday workout

    by , April 26th, 2012 at 10:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave.

    SCY

    400 Warm up

    2 Times through:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    1:00 Break
    2 Times through:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    1:40 Break
    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    100 Easy
    Last 2 100s were 1:12 and 1:08. Should be able to make this but just wasn't there.

    For the next set, each 4 50s should contain one of each stroke in whatever order you want.
    2 Times through:
    * 50 Stroke - 1:00
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    1:00 Break
    2 Times through:
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    * 50 Stroke - :40
    1:40 Break

    50 Stroke - :50
    50 Stroke - :45
    50 Stroke - :40
    50 Stroke - :35 (No free on the last one)
    Made all of these except the last one - fly :38.

    5 x 200 IM - 3:30 (one of the first 3 50's kick, last 50 pull)
    These varied between 2:50 and 3:05 depending upon which 50 I kicked. Definitely felt worn out after 3 rounds. Was hurting bad at the end.

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  10. Wednesday, April 25, 2012 5:00am & 5:00pm

    by , April 25th, 2012 at 11:08 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    5 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    200 Kick w/ board

    Decided to do a little different today with my lanemate:

    15 rounds of:


    1 x Dive 50 from the blocks @ 2:00
    • 1st 25 - all out (odds Free, evens Fly)
    • climb out at 25, immediately into 10 pushups
    • long jump back into the pool and cruise back to the deep end
    • pull-up/push (or whatever) to get out of pool with no leg/knee assist on the edge of pool
    • Try to be standing on deck with 1:00 or so rest.
    150 Very EZ

    ---------------------
    1900 Yards
    + 150 pushups and fun

    ===============================

    P.M. Practice

    5 x 100 Free @ 1:30 (my arms and chest were sore here)
    4 x 100 Free Pull @ 1:20 (just cruised)
    3 x 100 Kick w/ board @ 2:00 (1:45s)
    2 x 100 IM @ 1:30 (1:20s)
    1 x 100 Free

    3 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20
    • 75 Free @ 1:30
    • repeat w/
    • no extra rest

    1 x 400 Free Pull @ 5:00 (4:50)
    1 x 300 Free Pull @ 3:45 (3:40)
    1 x 200 Free Pull @ 2:30 (2:23)
    1 x 100 Free Pull @ 1:15 (1:06)

    100 EZ

    ----------------------------
    3500 Yards

    + 1900 Yards from the a.m.

    -----------------
    5400 Yards + 150 Pushups

    This was a good workout to do after this mornings muscle killer. I'm still over 3 weeks out from my big meet, so no big deal.
  11. Fast swimming this weekend

    by , April 25th, 2012 at 10:29 PM (Maple Syrup with a Side of Chlorine)
    I also want to wish all you Natsy folks some fast swims this weekend.

    I'll be trying to pass myself off as a meet director at out mini meet in Vermont - we have 20 people right now with some more entries in the mail. 100 fly, 400IM/100FR, maybe 100 BK if no one else signs up...
    Categories
    NSR
  12. Tired but in the pool!

    I had a nice workout this morning at Riverbank. The pool was full of people I like to swim with—OW swimmers John, Rondi, Hannah, Andrew, plus Josh, Jack, and Michael from TNYA. Some of us spread out into the two adjacent lanes, and with subgroups of 2-3 swimmers doing the more or less the same set it all worked out very nicely. Here’s what I ended up doing:

    900 lcm warmup (400s, 200k, 200p, 100d/s)

    800, every 4th length stroke IM order
    600, every 3rd length stroke IM order
    400 FR/IM by 50
    200 IM

    5 x 200 K > pull pacman

    200 warmdown plus play

    I was tired going into the workout—from the sprints yesterday morning, plus weights and rowing last night. After the first 200 of the workout my brain was trying to think up reasons I could get out early today. But my next adventure--in Arizona--involves swimming 7-10 miles in lakes on consecutive days, so I figured swimming tired would be good practice for that! As usual, after feeling lethargic in the warmup, I started finding my good energy once I started in on the main set, and ended up feeling more energized after the workout than I had going into it. Nothing I did today was too hard—instead of set intervals I went on “whenever-I-finish-chatting-with-whoever-is-at-the-wall” rest. It was nice having so many friends around!

    Good luck to everyone headed off to nationals! I’m rooting for lots of good swimming down in Greensboro, especially from my teammates and blogs/forum friends! Travel safe, have fun, be brave, and swim fast!
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  13. Wed., April 25

    by , April 25th, 2012 at 05:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 various
    4 x 50 fly drills
    50 EZ
    4 x 25 shooters
    2 x 50 burst + cruise
    2 x (25 EZ speed + 25 EZ)
    50 EZ

    Total: 1100

    Hottub, 20 min


    ART, 30 min

    Had a tune up today. He worked on my calves and taped them up. They are still somewhat tight and cramping despite dumping copious amount of electrolytes in my system, foam rolling, sticking and getting a magnesium injection on Monday. My RBC magnesium levels are still too low. My body just doesn't seem to absorb it.


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


    Because I wasn't with Speedo today, I had a brain fart. I walked down the stairs and failed to hot tub pre-swim. Speedo, Sprint Diva of the Week, remarked that I was "screwed. I attempted to ameliorate the situation by taking the elevator up. However, I foresee some tromping up and down stairs and coddling of Jimby that will soon be required.

    Here are my events for Nats:

    Event Seed Time
    #7 - 100 Butterfly 1:02.50
    #13 - 100 Backstroke 1:01.99
    #19 - 100 Individual Medley 1:03.70
    #25 - 50 Freestyle 25.30
    #37 - 50 Butterfly 26.79
    #41 - 50 Backstroke 27.46

    I don't have any goal times. I already achieved goal times or beyond in my babies, the 50 back and 50 fly, this season. I'll just race and see what pops up. Probably still won't swim the 50 free unless I feel no shoulder pain after day 1 and get psyched for it. Interesting that my seed time was within .01 of what I swam at Zones. My seed times in the 100s are all faster than I've ever swam in a textile suit. I am a bad ass reverse sandbagger. The 100 IM seed time is a goal time of sorts, I guess, because it's right on the national record and would be a PR for me. That record will be long gone with the fasties entered anyway.

    PEACE, LOVE, SWIMMING!!!
    (except for cranky Speedo who is now only talking to hands and Stud who has adopted a Charlton Heston voice)
    Categories
    Swim Workouts
  14. 04.25.12 - Wednesday workout

    by , April 25th, 2012 at 02:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Howard. Pool temp ~84. Howard is off to Nationals. Had a great time while he trained with us. Look forward to seeing him next time he visits Madison.

    SCY

    400 Warm up

    6 x 50 - :45

    8 Times through:
    * 100 Free - 1:10 (evens pull)
    * 100 Kick - 2:20
    Dave was all over these. Had little chance of matching his :57 to 1:00 pulls. Even w/o paddles, he wasn't much slower. I pulled between 1:02 and 1:05. Non-pull was a second or two slower.

    25 Easy
    8 x 50 IM Order Hard - 1:30 Dive from blocks.
    25 Easy

    800 IM Easy

    50 Cool down

    (3600 total)
    Categories
    Swim Workouts
  15. Wednesday, 4/25/12

    by , April 25th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    2 x the following:
    100 free - 100 kick - 100 back pull - 100 IM drill

    Set #1 (400)
    8 x 50/55 ds4
    - all free went 40->36 each time

    Set #2 (1200)
    1 x 400 free/6:15 build - went 5:40
    2 x 50/1:30 stroke FAST - back, went 40, 39
    1 x 300/5:00 build - went 4:13
    2 x 50/1: 30 free FAST - went 35, 34
    1 x 200/3:30 build - went 2:45
    2 x 50/1:30 stroke FAST - back, went 39, 37

    Set #3 Kick (500)
    10 x 50/1:10 ds3
    - 1-5 on belly w/board and snorkel, ave 56,
    - 6-10 no back, ave 57

    Warm down
    100 easy free

    Total: 3000 yards

    Updated April 25th, 2012 at 12:40 PM by poolraat

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  16. Tuesday 4/24/12

    Tuesday 4/24

    PM only SCY + Crossfit

    Crossfit:

    2x
    10 box jumps
    2:00 jump rope
    15 streamline squat jumps
    2:00 jump rope
    30 hip raises
    2:00 double unders

    Swim:

    400 build each 100

    5x400
    2 @ 5:00 D1-2 (4:31, 4:25)
    3 @ 4:40 hold low red HR (4:18, 4:18, 4:16, 26/10)

    6x50 @ 1:00 (2 each stroke IM order)
    Odd: drill/build
    Even: build

    3x100 @ 1:30 A.R.

    Total: 3000
    Categories
    Swim Workouts
  17. Tuesday, 4/24/12

    by , April 25th, 2012 at 01:11 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm Up
    500 choice - did 250 free/250 back
    8 x 25 shooter w/fins/40 - alternated dolphin & flutter on belly and back
    50 EZ
    4 x 25 no breath/40
    50 EZ


    Main Sets:
    10 x (25 + 25 EZ) w/fins @ 1:30
    --1st 25 = breakout + 4- 5 strokes fast free, then cruise to wall
    - rotated free-back-fly
    --2nd 25 = EZ
    100 EZ


    1 x 50 AFAP @ 1:30 - free, went 32
    200 EZ/5:00


    2 x (5 x 37.5 fast + 12.5 EZ) @ 2:00
    ---100 EZ with each round
    --- 2nd time with fins
    - Round 1 - all free, ave 34
    - Round 2 - free w/fins, ave 30

    100 EZ

    Total: 2550 yards

    Updated April 26th, 2012 at 12:54 PM by poolraat

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  18. Social workout

    by , April 25th, 2012 at 12:30 AM (Elise's Fitness Fun)
    Yes, I do spend more time talking in the weight room than I do actually lifting weights.

    I think I might have run an elderly lady off today when I was telling a friend about my take-home exam in history. I could not help but chuckle when I talked about southerners fears over communism and hippies during the civil rights period. I guess she didn't think it too funny for me to be so casual about it. I suppose if some current protest march in the United States was linked to al-Qaeda, we would all be quite concerned.

    In any case, after taking to my friend and giving a gag gift to another (a wooden sign I found at a thrift store that said, "I stopped running because my thighs rubbed together so much, my underwear caught on fire."), I got started on my routine.

    5 minute on gauntlet.

    Bench press: bar x 10, 65 x 8, 80 x 6, 95 x 4

    Lat hi row: 90 x 10, 110 x 8, 120 x 6, 130 x 4

    Leg press: 130 x 10, 140 x 8, 160 x 6, 180 x 4

    Hip adduction: 2 sets of 130 x 10

    Hip abduction: 2 sets of 110 x 10

    Ankle flexion machine: 2 sets of 70 x 10

    Hammer curls: 2 sets of 15 x 10

    Captain's Chair Leg Lifts: 3 sets of 20

    This afternoon, went for a 2 mile run.
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  19. Saturday April 23rd - Quicksilver Spring into Summer Meet

    I swam in my 3rd meet on Saturday, the Quicksilver Spring into Summer Meet. I guessed that there wouldn't be a huge turnout because the Pacific Masters Short Course Championships was just couple of weeks ago and Nationals are this week, so I thought I should space out my events and only ended up entering four: the 500, 100, and 50 free, and the 100 IM.

    I haven't swum the 500 since high school so I wasn't sure about a seed time. I can do 5 x 100 @ 1:20 on a really good day so I knew I could go 6:20, I figured I could probably go a 6:20, and hoped I could go a 6:15 - so I entered with a 6:20. Not at all sure how to pace myself, but certain that I didn't want to go out fast and die, I decided to try to swim the race as two 200s at the same pace and a 100 at a faster pace. I ended up with a 6:16.94. I don't know my splits because the meet didn't have pads, but a coach who was timing another guy in my heat said that I was holding "37 high" per 50 throughout the middle of the race so I think I was fairly consistent. Unfortunately I had a lot left at the end, I felt like I could have kept going for another 100 or more, but next time I will know. All in all, I was happy with the race.

    The 100 free was next and as soon as I dove in I realized that I should have done a longer warm down after the 500, I was stiff and couldn't get my pace up. I went a 1:01.41, considerably slower than the 1:00.42 I went a couple of weeks ago. Oh well, another lesson learned.

    Next up was the 100 IM. I accidentally scratched this race in the meet a couple of weeks ago so I also didn't have an actual time for my seed, so I picked 1:13 out of the air. My fly is awful (seriously) but I managed a 25, didn't smack my head on the back to breast turn, and felt OK in the breast and free, and ended up with a 1:10.99. Nothing to write home about, but good enough for my level of training.

    The 50 free was my last event. I am not a sprinter so I didn't have any expectations and was pleased with my 27.03, a nice drop from the 28.20 I swam went in my first Masters meet.
  20. Workout 04/24/12:

    by , April 24th, 2012 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    6 x 50 Kick on :50
    4 x 100 FR pull with buoy on 1:30

    200 IM drill
    4 x 50 IMO FAST with :15 sr
    100 EZ

    1 x Noah's Ark pull with buoy
    200 loosen and out
    (Solo/Rec/2300yds/45 min)
    -----------------

    Got in before work today and felt better in the water. The lane was a little crowded, so I had to alter my plans a bit. I wanted to get the IM work in since I will be doing the 400 IM + 100 FR this weekend during the 500 at our mini meet. The broken 200 add-up was 2:19, which is a good practice time for me - I needed to break it up to avoid the people joining me in the water.

    Everything looks good for the meet this weekend. Lower turnout than I had anticipated, but it should be a fun time for many on my team to swim in their first official meet. I am also planning to swim the 100 fly, and will do other events if there is only one other swimmer entered so that no one swims alone. Actually received four more entries today, with four more on the way, which would put us close to 20 for the meet.

    I am putting together a lifting program based on Jazzy's post from a few weeks ago. I'll post that here to see if I am on the right track, and plan to start that next week (lifting 3-4 times a week, and using my stretch bands at home after swim days). Basketball should go through at least the end of May, and I will pull my bicycle from the back shed over the weekend and use that to ride to work when the weather is good - it'll be a four mile round trip from home. I am looking at nutrition for the OW season, my first real dive into that whole world, and I am getting a lot of great info from the marathon swimming forums.
    Categories
    Swim Workouts