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  1. Thursday, 1/26/12

    by , January 26th, 2012 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Was short on time today so didn't get the full workout done. But since it was recovery day that's ok. The rest was needed after yesterday's hard workout.

    Long Warm up (2300)
    400 choice free & back
    300 choice of drill - kick - scull & equipment
    - with snorkel did kick 100 - pull 100
    - drill 100; drill was free - 1 arm and EVF
    4 x 100/1:40 build each
    - around 1:20 on these
    6 x 50 ds 3 3/50, 3/45
    - desc from around 40 to 36 both times
    16 x 25/45 odds = smooth - evens= rpm (race pace mode) work on fly, bk, fr
    - smooth ones were all free, RPM was each stroke in IM order
    10 x 50/1:00 3 & 6 RPM - all others smooth - fast, tight turns on all swims
    - for rpm #3 was fly @ :36, #6 was back @ :38

    Total: 2300 yards
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  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/27/12

    by , January 26th, 2012 at 04:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 300 kick 6:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 50 1:05
    Choice. #3-6-9 are fast, # 10 is easy.

    2 X 200 IM 3:30
    4 X 75 1:15
    Two rounds, short break after round 1.
    75's: 1 of each stroke, IM order.

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  3. Thursday, January 26, 2012 5:00am

    by , January 26th, 2012 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    I just did a semi-relaxing swim this morning...not too much effort on it today.
    I guess people say it's good to rest, but I usually don't when it comes to swimming workouts.

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick
    200 Free Pull

    8 x 50 Kick w/ board @ 1:00 (:47s)

    5 x 50 Free @ :50 (:38s)
    5 x 50 Free @ :45 (:38s)
    5 x 50 Free Pull @ :40 (:35s)
    5 x 50 Free Pull @ :35 make 'em (made 'em, but not by much)

    6 x 100 Free @ 1:20 (1:11s)

    ----------------
    3000 Yards

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

    Other news: This time it's good news:

    From talking with my wife and father who are over in Seattle with my son, it looks like things are doing well. Very well. No seizures for the past 36 hours (since his last dose of Ativan). In the past the seizures tended to return within 24-36 hours after a dose of the Ativan. Back on Monday they had increased his daily meds up to the next level for his bodyweight, and it looks like they're possibly at a level that will maintain him seizure free. They are going to run one more night at the hospital tonight, and provided nothing extreme happens tonight thru tomorrow, he'll be coming home sometime on Friday. I hope they've finally beat this thing...even with the meds, I finally get to have my boy back home...this time hopefully for good.
  4. Workout 1/26/12:

    by , January 26th, 2012 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    4 x 100 IMO on 1:40
    - kick 50, 5 SR, drill 50
    4 x 50 IMO on :60
    - kick down, swim back

    Ladder time: Pull with buoy
    - all on 1:20 base/100:
    100, 200, 300, 200, 100

    Masters Minute rest into
    100 IM for time (went 1:10.86) <- tired

    6 x 50 Free drill on :45
    2 x 50 Back drill on :50

    Build a 100 Fly (:15 sr):
    - 25 swim, 25 kick, 50 free
    - 50 swim, 25 kick, 25 free
    - 75 swim, 25 kick
    - 100 fly (went 1:16.23)

    200 loosen and out
    (3000 yds, 50 min)
    ------------------

    A nice lunch time swim today - not too crowded. Felt pretty good in the water, and wanted to add more fly work today.

    The pulled the ladder with 10-15 sr per rung, and felt strong. I tried to keep focus on stroke counts and high elbows. I was tired on the IM and knew it - my back was not as aggressive as last night. I'll take the time, though.

    Building into the 100 fly was interesting. I notice that after the 50 I start to get tired and my stoke suffers - need to keep adding more fly in prep for the 400 IM in 3 weeks (my tribute to James).

    Off to work on my taxes, then picking up kids after school and a few errands. I am planning to time for Greg's Postal swim tonight, then I will head to the high school to watch the drama club preform "Our Town." I still need to do my postal swim, but I am a procrastinator...

    Updated January 27th, 2012 at 09:03 PM by rxleakem

    Categories
    Swim Workouts
  5. A little sprinting

    I swam solo again this morning at Riverbank. I missed my usual swim buddies, but in their absence, and because I was swimming in a lane other than my usual one, I ended up chatting with some of the other Riverbank regulars, so the pool still felt like a friendly place. (One of the Columbia coaches brought a couple of his guys to lap swim this morning, and they took over the “very fast” lane.) My goal today was to try a little sprinting and see how it felt. The answer—very sludgy (it’s been awhile), but nothing hurt. That was good news!

    So my goal was accomplished less than 1500 into the workout—the rest was just playing around because I was enjoying being in the pool and didn’t want to get out! Here’s how it went:

    1000 warmup (400s, 200k, 200p, 200 d/s)

    8 x 50 FR, odds = 25 build / 25 easy, evens = 25 very fast / 25 easy

    200 easy pull

    8 x 150 (50 kick + 100 FR swim with kick) @ :30 rest

    350 inside-out IM (fr/br/bk/fl/bk/br/fr), push even lengths a little harder than odd lengths

    250 swim + play

    300 scull and balance drills

    300 warmdown + play
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  6. 01.26.12 - Thursday workout

    by , January 26th, 2012 at 09:19 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout.

    500 Warm up

    Took drag suit off
    6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick
    6 x 100 up/down fly - 1:30 (:05) start fly where kick left off
    100 easy
    Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do.

    drag suit back on
    4 Times through
    * 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free)
    * 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free)
    50 Easy
    Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s.

    drag suit off
    200 Timed pull (2:04)
    100 Easy
    One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though.

    6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free)
    75 Easy

    8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard
    25 Easy

    5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly)

    200 Cool down

    (5150 total)
    Tags: 200, pull, timed
    Categories
    Swim Workouts
  7. So tired literally, sleep where are you...come visit

    by , January 26th, 2012 at 07:22 AM (Mixing it up this year)
    If I could just quiet my thoughts I could get some sleep. Oh well I push on for another day. Coffeeeee is what i need now.

    Did really well this more considering how tired I was.

    600 free
    4x(4x25)@:35 1=DPS. 2=fast DPS. 3=EZ. 4=fast increase SR
    100 EZ

    Mainset w/fins
    4x75@1:45 BA went :50,:49,:48,:47
    150 EZ
    3x75@2:00 BA held :47
    150 EZ
    2x75@1:45 BA went :47,:48
    150 EZ
    1x75 AFAP went :45
    150 EZ

    6x(25 scull + 25 free)

    Total 2850 yards
    Categories
    Uncategorized
  8. Workout 1/25/12:

    by , January 25th, 2012 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    12 x 50 on :50
    - 1-4 & 7-10 FR, 5-6 BK, 11-12 Fly

    4 x 250 on 3:10 with Paddles
    - #3 was back, added an extra :10

    6X50 kick on :50
    - Flutter with board, back w/o, sdk; repeat

    50 ez, "Masters Minute" into
    100 IM for time (went 1:08.56)
    50 ez

    5 x 100 Pull with buoy 1:15
    50 ez

    500 Noah's Ark Pull with Buoy
    (3550yds, 60 min)
    -------------------

    Nice to be off from work today - was able to have lunch with my son and his math class at Pizza Hut (I was all over chaperoning that one, although I forgot what a pain 8th grade boys are after seeing two of them "gesturing" to cars from the back of the van). After signing up for Harvard, I ate supper before swimming tonight, a change from normal as I eat when I get back from the pool. I started off a bit groggy in the water, but I think eating first was a benefit for the swim.

    I came in with 10-15 SR on the 250's, and then decided to thrash my legs a bit. The first time through I had 5 SR, then I proceeded to touch and go on the last three. Again, really happy with the timed 100 IM - maybe I should have put some effort into figuring out the breaststroke a long time ago (still not spectacular, but improving, especially with help from [ame="http://forums.usms.org/showthread.php?t=16584"]the breaststroke lane[/ame].)

    For the 100 pulls I went 1:08,:07,:10,:08,:08 and was happy that I chose a faster than normal interval so that they got over more quickly. Then a Noah's Ark, where the last 200 was more warm down than anything - happy to get a full hour in tonight. Felt like there was some quality distance at high effort, which is my focus through the rest of the month.
    Categories
    Swim Workouts
  9. Wednesday, January 25, 2012 5:00am & 5:00pm

    by , January 25th, 2012 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    -----------------
    1000 Yards

    This morning was just rough. I couldn't hardly even get into the pool, and once I did I was so stiff I could hardly move. I'm sure doing the double of 2 PWB workouts yesterday played a big part on how I felt. I just got out early and drove to work on the 1/2"+ of ice on the roads from the freezing rain the night before. It was bad enough that the schools were actually cancelled for the day. Very rare for around here. If it was Seattle, we'd be closed for a week over one episode like this!!

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

    P.M. Workout:

    At lap swim while my daughter was in her hour long class in the next lanes over.

    Warmup:
    5 x 100 Free @ :10 rest
    6 x 50 Kick w/ board @ 1:00
    200 IM Drill

    8 x 75 Free Pull @ 1:00 (:51-52s)
    :30 rest
    8 x 50 Free Pull @ :40 (:31-:33s)
    :30 rest
    8 x 25 Free @ :20 (:16-:17s)

    Had to start circle swimming at this point, and just made something work with the other two guys in the lap lane.

    1 x 250 (50 Free/25 Fly/50 Free/25 Fly/100 Free)

    5 x 150 Free Pull @ approx. 2:15 (other guys were doing 100s)

    100 EZ and out
    -----------------
    3300 Yards
  10. Back on track...

    by , January 25th, 2012 at 09:31 PM (Alex's swim journal)
    Had less time today than I thought I would, but I still managed to get in 3000 yards in an hour. Felt good, too. As much as I hated missing a day in the water yesterday, it probably helped out a lot... no shoulder pain or stiffness at all now.

    Here's the workout:

    10 x 50 on 1:00 (these were all in :40-:43)
    10 x 100 on 2:00 (1:26-1:30)
    5 x 200 on 4:00 (3:04, 3:03, 3:06, 3:04, 2:57)
    5 x 100 on 2:00 (relaxed, 1:36-1:40)

    Tomorrow I'll put in a little more yardage, but with easier paces (for me) and no rest. I like the continuous swims!
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  11. Harvard Meet - March 2012

    by , January 25th, 2012 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.

    Friday, March 16, 8:00am warmup, 9:00am start
    #10 Men 50 Freestyle Time: :24.37
    #12 Men 200 Backstroke Time: 02:11.88
    #14 Men 100 Individual Medley Entry Time: 01:03.18

    Saturday, March 17, 8:00am warmup, 9:00am start
    #24 Men 50 Butterfly Entry Time: :26.84
    #26 Men 200 Breaststroke Entry Time: 02:55.14
    #32 Men 200 Freestyle Entry Time: 01:57.19
    #34 Men 100 Backstroke Entry Time: :59.45

    Sunday, March 18, 8:00am warmup, 9:00am start
    #42 Men 200 Individual Medley Entry Time: 02:22.47
    #44 Men 50 Backstroke Entry Time: :27.76
    #52 Men 100 Freestyle Entry Time: :52.60

    Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!

    I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season

    Now, off for a swim ...

    Updated January 26th, 2012 at 10:23 PM by rxleakem

    Categories
    Masters Swim Meets / Events , Planning
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/26/12

    by , January 25th, 2012 at 04:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 150 2:30
    1 X 200 3:15
    4 X 75 1:15
    1 X 100 1:30
    4 X 50 :45

    1 X 200 kick + 100 swim

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, all choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 free 3:00
    4 X 50-KICK/FAST- 1:15
    Four rounds. Descend 200's 1-4

    1 X 400
    swim 50 easy free/50 fast stroke

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Wed., Jan. 25

    by , January 25th, 2012 at 04:04 PM (The FAF AFAP Digest)
    RC and ankle exercises
    leg extensions, 110 x 4 x 8
    explosive leg press, 250 x 4 x 10
    good mornings, 65 x 3 x 12
    resisted side lunges w/belt, 55 x 4 x 15
    captains chair weighted high knee raises w/10 lb weight, 10 x 3 x 15 -- try that aztimm!
    lateral bunny hops over bench, 3 x 15
    knee tuck jumps, 2 x 10
    flutter kicks on bosu, 2 x 10
    russian twists on incline, 25 x 1 x 25

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Going to the gym is slightly depressing these days. I have to think about my elbows the entire time. My right one doesn't even like picking up a plate. I have half a mind to bag the gym entirely the rest of this season and just do yoga/core ... But it would be a better and clearer comparative "test" if I had not done any leg work in January.

    I had thought about doing a bike tabata, but was not feeling ferocious enough. You have to be mentally ready to do those correctly.

    Got an email from Speedo today saying that "due to demand" the FS3 suits will not begin shipping until Feb. 20. I just want mine before March as I really need a new suit.

    Updated January 25th, 2012 at 04:22 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. FAST FRI Wed Jan 25th, 2012, SCY

    by , January 25th, 2012 at 03:43 PM (Ande's Swimming Blog)
    FAST FRI Wed Jan 25th, 2012, SCY

    For years [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] with 310,821 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions even though I hadn't posted anything to it since Sep 2008 but now [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,902 views passed it.

    I'm thinking about doing the hour swim postal this Sunday, but lately my lower back hurts so I'm not sure, we'll see

    next Wed I get the bump removed from my right forearm i might be out a couple days

    Whitney Coached
    SCY UT Swim Center: main pool
    noon - 1:15 dove in at 12:12
    wore Speedo endurance jammer
    trained with Korey & Mark
    Beside Larry, Tyler, Jim max, ned bob, dale & paul

    Warm Up
    went 200

    main set

    20 x 50 on 1:10
    4 fl fr fast
    1 easy
    then 4 bk fr, 1 e, 4 br fr, 1 e, 4 fr, 1 e

    500 easy

    20 x 50 k on 1:10
    4 rounds of 4 fast 1 e
    did SDK & fl k on my side no board no fins


    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
    Categories
    Swim Workouts
  15. January 25, 2012

    Warm-up (600)
    200 swim
    200 kick
    200 pull

    Kick/Swim with fins (800 set/ 1400 total)
    Based on a set in SwimStud's Speedy Monday workout.
    4 x (4 x 50) @ 1:00
    1. fast 50 SDK on back
    2. 25 underwater SDK + 25 SDK back
    3. 25 SDK back + 25 underwater SDK
    4. fast free, focus on SDK on turns


    Pull with buoy (2200 set/ 3600 total)
    Borrowed from gtpy03's January 23rd workout. The interval is my BASE - :05 (unlike the original ;-))
    400 free on 5:40
    300 free on 4:15
    200 free on 2:50
    100 free on 1:25
    50 easy

    300 free on 4:15
    200 free on 2:50
    100 free on 1:25
    50 easy

    200 free on 2:50
    100 free on 1:25
    50 easy

    100 free on 1:25
    50 easy

    Drills (500 set/4100 total)
    5 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter kick, 25 swim

    Wrap-up (400 set / 4500 total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 total *
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  16. Wednesday, 1/25/12

    by , January 25th, 2012 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I had a good swim this morning even with the hard double yesterday. I will definitely need recovery tomorrow.


    Warm up (800)
    400 swim
    8 x 50/:10 sr
    Odds = free w/paddles
    evens = kick using paddles as kickboard
    - also with snorkel

    Set #1 (400)
    4 x 25/45 evens= sprint odds = build
    - did free on these, fast ones around 15, build ones around 17
    8 x 12.5/30 sprint opposite wall = w/turn other wall = w/fast finish
    - did this set backstroke
    8 x 10 fast kick against wall straight into tight flip turn and fast streamline kick 10y underwater
    - alternated fast SDK on belly and on back.
    - this was a hard set! Needed a lot of recovery after each
    100 easy free

    Set #2 (1200)
    Lactate Set w/fins: - held :48-50 on all but the last one. It was :46
    4 x 75 best average ("BA") @ 1:45
    150 EZ
    3 x 75 BA @ 2:00
    150 EZ
    2 x 75 BA @ 1:45
    150 EZ
    1 x 75 AFAP

    Warm down
    2 x 100 ez swim, kick

    Total: 2600 yards
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  17. Did I fumble the season?

    by , January 25th, 2012 at 11:32 AM (Random Nonsense)
    Last serious practice was the 9th.

    Team Practice SCY - Aerobic
    Warm up - 1300 various stuff
    Main Set
    - 400 free
    - 5x150 on 2:00
    - 400 pull
    - 5x150 on 2:00
    Cool down - 200 ez

    Josh's 100 pace was about 5 seconds faster than mine today. My stroke felt sloppy and weak.

    In Friday's blog I mentioned that I thought I was getting a sinus infection. Whatever it was went from "I think" to "full blown" in about 8 hours. Luckily, it came on fast and hard and left pretty quickly as well. Monday I could have probably made it to practice and done just as well as I did today, it is just really hard to wake up at 4am from a cold medicine induced deep sleep. That, and I am lazy.

    Sixteen days out of the water is a big step backwards. I feel like I need to add back a big dose of aerobic before getting back to the sprint and LT work. If I am going to take another Asia trip next January, I am seriously considering training for Long Beach SCM next year instead.

    I will be attending the Intensive Training Camp in Walnut Creek unless my application is denied for some reason.
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  18. Aha! 01/25/12

    by , January 25th, 2012 at 11:26 AM (Workout Swimmer)
    I knew it all along - that my elbow's weren't hurting because of "golfers elbow" or arthritis. Well, maybe a little bit of arthritis. And maybe a little bit of tendonitis, because of all the exercises I did to try and reduce the pain. BUT, today I went to the Neurologist & got an EMG - from a man who swam for FSU, and still has an annual award for academic achievement handed out in his name at Vanderbilt! So, I guess he knows what he's doing. Anyway, he says that I have cubital tunnel syndrome - not to be confused with carpal tunnel syndrome. It is much less common, but, and here's the bad part, can only be corrected with surgery. Which I have been suspecting for quite some time, but have been afraid to say out loud. So now, the next step, obviously, will be an appointment with a neurosurgeon.
    Amazingly enough, today (and the last few days) have been on the better side, as far as elbow pain goes. I forgot to wear my compression sleeves in the water this morning (I remembered, of course, and soon as I dove in and took my first stroke, but oh well)

    500 back/free
    500 pull (Locomotive)
    6 x 100 swim on 1:30
    3 x 100 kick on 2:15
    100 easy
    3 x 300 breast/free by 50's on 5:00
    4 x 4 cycle speed play on :30
    100 easy
    400 kick
    300 cool down
    Total: 3700 LCM

    I have the next 3 days off, so I don't know what I'm going to do with myself. I've already cleaned up the kitchen & half bath (and the housekeeper is coming on Saturday). I might do some scrapbooking - but it seems a shame to stay indoors, when it's 75 degrees outside, or warmer. And in January. Is is great to live in Florida, or what?
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  19. Kickarobics

    by , January 25th, 2012 at 11:03 AM (The Labours of SwimStud)
    Warm Up
    500 choice

    3 x
    25 bicycles (on deck)
    10 V ups w/pull buoy
    5:00 VK (mix flutter & dolphin)
    25 V sit scull (works forearms!)/25 EZ

    50 EZ
    8 x 25 build @ :40
    50 EZ

    Main Sets:

    20 x 50 free w/paddles @ 1:00
    1-6 = 3 50s with paddle on right hand breathing left, 3 50s with paddle on left hand breathing right
    7-10 = fulcrum paddles
    11-15 = regular paddles
    16-20 = DPS free paddles + hypoxic -- 2 breaths per length
    100 EZ

    20 x 25 tempo kick, no fins @ :45
    100 EZ
    10 x 25 tempo kick, no fins @ :40
    50 EZ
    5 x 25 tempo kick, no fins @ :35
    25 EZ

    200 EZ

    Total: 3300 + 15:00 VK

    It only took four years but I finally had a kick breakthrough. I really started to focus on the up kick, it really connected and I had no problem making the intervals...
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  20. Toying with IMs

    I had a nice solo swim at Riverbank this morning:

    1000 lcm warmup (400s, 200 RIM k, 200p, 200d/s RIM order)

    4 x 150 (50 kick + 50 drill + 50 swim build), reverse IM order, focusing on 1 technique key for each stroke during the drill and swim

    7 x 400, featuring pieces of IM
    400 FR pull
    400 (200 FR pull + 100 BR + 100 FR swim)
    400 (100 FR pull + 100 BK + 200 FR swim)
    400 (100 FL + 300 FR swim)
    400 (100 FR pull + 100 BK + 100 BR + 100 FR swim)
    400 (100 FL + 100 BK + 200 FR swim)
    400 IM
    [I want to revisit this set on a day when I can really work the stroke portions—today the pattern mostly functioned as a way to break up a long aerobic swim.]

    100 warmdown + play
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