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  1. Happy Distance Day!

    by , May 10th, 2011 at 01:42 PM (Year Three: The Road Back)
    Today was definitely the distance day practice of the week. Whew... glad that's over with. Distance is not my strong suit, but I will say that I'm getting better at maintaining my speed over long distances. I'm now able to consistently make the intervals - woo hoo! - unless I make the mental decision to quit early. It's no longer a question of physical strength to make the distance workouts, but mental strength - and that's being worked out too! On a happy note, I held just under a 1:30 pace for the 1st 600. Here's what I did today:

    400 Warm-Up
    8 x 50 Kick/Swim on 1:00
    1 x 600 Free on 10:00
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    - break
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    1 x 650 Kick (hee hee) on 10:00 (was supposed to be another 600, but I lost count and went too far)
    - break
    1 x 100 Free on 1:40
    1 x 600 on 10:00 (w/ fins - 200 Kick, 100 Fly Drill, 100 Kick, 100 Back, 100 Kick)
    1 x 300 on 5:00 (w/ fins - 100 Fly Drill, 100 Back, 100 Pull)
    6 x 50 Drill/Swim Cool-Down on 1:00
    Total Yards - 4150

    All in all, today was a pretty good workout. With all the 600s, it actually seemed like it was going pretty fast. I decided to kick the 2nd 600 to give my somewhat tender left shoulder a break - and for the last 600 was just tired of free, so I put my fins on and did fly/back/kick to break up the monotony. Besides, the tireder I get, the harder it is to count...

    Today is another NFL Training Camp workout this afternoon, so I should be good and tired for tomorrow's early am swim. However, there is nothing longer than a 200 (excepting the warm-up and cool-down). Speed play day tomorrow... should be fun.

    Until then, happy swimming to you!
    Categories
    Swim Workouts
  2. Taking a break

    by , May 10th, 2011 at 12:30 PM (A comfort swimmer's guide to easy swimming)
    I decided that I need a short break so I am not swimming for a few days. Will continue with drylands and maybe some running, but don't plan on going back to the pool until late this week or next.
    Categories
    Uncategorized
  3. Lots of 200s

    by , May 10th, 2011 at 09:45 AM (Pete's swim blog)
    Did 12 200s for the main set. I kind of have to be in the mood for this and today was good. I think this is the first time I've tried this set with my current drag suit. I'm pretty close to being able to make the splits. The 2:20 still eludes me though.

    SCY

    450 Warm up

    12 x 200
    * Free - 3:00
    * Free - 2:55
    * Free - 2:50
    * Free - 2:45
    At this point, I was swimming consistent 2:40s wondering how I was going to be able to speed up and make the 2:35 and 2:30
    * Pull - 3:00
    * IM Kick - 6:00 (Rest up the hard stuff is coming)
    * Free - 2:40
    * Free - 2:35 Missed this one and was very upset with myself
    * Free - 2:30 Swam a 2:30 but was still behind from missing the 2:35
    * Pull - 3:00
    * IM Kick - 6:00
    * Free - 2:20 Made a 2:25

    50 Easy

    4 x 50 - :45 IM Order Down/Free Back
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 Free
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 IM Order Down/Free Back

    200 Cool Down

    (4100 Total)
    Categories
    Swim Workouts
  4. Moving fairly well today

    by , May 10th, 2011 at 08:25 AM (Mixing it up this year)
    The pool was FREEZING for the first 200 but that is ok. I would rather have it that way than HOT any day.

    400 Free
    4x100@2:00 IM drill
    4x150@2:30 as 100 Free & 50 Stroke I did odds fly evens back
    4x150@2:45 as 100 Stroke & 50 Free I did Back on these
    4x150@2:30 Free w/paddles & bouy descend 1-4 went 2:15, 2:10, 2:05, 2:00
    4x150@2:45 Free kick w/fins descend 1-4 went 2:30, 2:20, 2:11, 2:05
    300 Free easy

    Total 3500 yards
    Categories
    Uncategorized
  5. May 9 = Monday light

    by , May 9th, 2011 at 07:40 PM (Dan's hobby/obsession)
    The pool is always such a busy place over the weekend that I almost never bother to go anymore. So Monday becomes my "Welcome back" workout which typically means that I need to spend quite a bit of time doing sets that loosen up my shoulders/back so I can get some work done later in the week.

    So, although today's workout did have a purpose, I'd say most of this is "garbage yards"

    Warm up:
    500 swim, every 4th length stroke (back or breast)

    Drills:
    8x75 IMO, no rest, 50drill/25swim

    Aerobic:
    Pull set w/ #4 strokemaker paddles
    100,200,300,400,400,300,200,100 @ 1:20/100 pace

    Cool down:
    100 kick
    8x25 IMO @ :30
    100 cool down

    3,500 SCY -- 55 min


    And the non-swimming portion of today's workout included 3hrs of trail running at the Redmond Watershed. I can't say that I know how far we ran because my Garmin was not acquiring a signal and I got tired of waiting for it, so today was a day for running "naked."

    It's a great place to run and the weather was just about perfect. We saw several deer and the flowers are finally starting to bloom in the forest.
    Categories
    Swim Workouts
  6. Monday, May 9

    by , May 9th, 2011 at 05:38 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    500 various
    200 fly drills

    Main Sets:

    15 x 50 @ 15 RI
    1-5 = free w/paddles
    6-10 = flutter kick w/board
    11=15 = stroke various

    5 x through:

    50 strapless scull with paddles
    50 (25 fast free @ 100 pace + 25 EZ)
    50 hypoxic back kick
    50 (25 fast flutter kick + 25 EZ)

    50 EZ

    12 x 25 dolphin kick with parachute & fins
    power kick to 15 m UW + cruise

    100 EZ

    Total: 2900


    Bikram Yoga, 90 minutes:

    Class was much better breathing-wise today, especially after the standing balancing series.

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

    Commentary:

    I did not have the Mothers Day of my dreams. I was woken yesterday by a call from US Air at 5:00 am canceling my 11:30 flight (too few people) and putting us on a later flight with connections. Couldn't get back to sleep. Couldn't go to the pool or gym either since it was closed until noon. Jealously watched Mr. Fort and Fort Son go on a 12 mile run. Did have a lovely brunch, but then spent most of the day in airports.

    Still not feeling any love in the pool. This is probably due to the nasty combo of allergies and sleep deprivation. I hope I can get some speed work in soon ... Right now I just feel out of shape and un-speedy. This can't really be so as I look at my flog, but that is my current state of mind. Ahelee would tell me I need to "train the mind."

    I heard today that Pete Reider aka "NuthinBut50s" was involved in a head on collision in late April. He is still in the hospital after numerous surgeries for broken bones, including his femur and ankle. Horrible news. He was right next to me in my 50 back at the Albatross meet. I hope both he and MJ heal fast.
    Categories
    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/11

    by , May 9th, 2011 at 04:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Twice through. Round 1 intervals left, 2 right.

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

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    10 X 50 stroke 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  8. Monday Morning Kicked My Butt!

    by , May 9th, 2011 at 02:12 PM (Year Three: The Road Back)
    Guess the title pretty much sums this one up. Not sure if I was just still worn out from my Saturday 5000 yard extravaganza or just tired after a bad night's sleep, but this morning kicked my butt. Of course, it could have had something to do with the fact that I'm not a distance swimmer and we did 3 500yd swims.... While I really wanted to do a 400 or 450 (or - to be really honest - a 250 on the last one ), I hung in there and swam 3 complete 500 swims. YAY for me! The "not quitting" part was really a struggle even more so than the "not fast swimming" part today. And, I was managing to hold a 1:32ish pace for all 3 of the swims (not super good, but not terrible for me either). In between the 500's, we did "sprint" 50s. Sprint... yeah..... All told, here's what we did today:

    400 Warm-Up
    1 x 500 Free on 8:30
    8 x 50 Free on 1:05 Sprint
    1 x 500 Free on 8:30
    8 x 50 Kick on 1:05 Sprint
    1 x 500 Free on 8:30
    8 x 50 Stroke on 1:05 (wore fins - 4 fly, 4 back)
    400 Cool-Down
    Total Yards - 3500

    So... that was today. Semi-distance... at least in part. Tomorrow... distance... pretty much in full. It's slated for about 4100 yards with several 600 yard swims in there. Wow... am I ever looking forward to Wednesday...

    Anyhoo, after work I'm off to get my hair cut, stock up on some protein mix, and then do my Day 13 of NFL Training Camp. After that, I should sleep much better tonight.

    Happy swims to you and enjoy your Monday!
    Categories
    Swim Workouts
  9. Monday, May 9, 2011 5:00am

    by , May 9th, 2011 at 10:51 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Free Pull
    400 IM Drill
    8 x 25 Kick @ :30 w/ board

    2 x 200 IM @ 3:00
    8 x 50 Free @ :40
    8 x 25 Fly @ :30

    10 x 100s @ 1:30
    3 Fly first 1:05, then 1:10s
    1 Free EZ
    3 Fly held 1:11/1:12s
    1 Free EZ
    2 Free went 1:02, 1:00
    -------------
    3000 Yards
  10. French invasion

    by , May 9th, 2011 at 10:10 AM (Pete's swim blog)
    There's a guy who swims in the morning with us but not really with us. His son has a roommate, Gil, at Alabama who swam with us this morning... really with us. Gil is from France but his last name looks German. Starts with a "G" and has way too many consonants together. Nice guy and great swimmer. Fun to watch people that make it look so effortless.

    Pool temperature was back down to 85. That's much better than 89 from friday and I was able to swim without feeling like throwing up. We did mostly sprint stuff today.

    SCY

    450 Warm up

    200 Free - 3:00
    3 x 50 - :50 FL/BK/BR
    3 x 50 - :45 FL/FK/BR
    12 x 75 Up/down - 1:10 (10)
    * 1-6 Free to back
    * 7-12 Free to kick

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Back - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    50 Easy

    8 x 100 Up/Down stroke 1:15 (:10)
    I didn't have much chance of making this so I put on fins and managed to alternate 100 Free with 25 stroke/75 free.

    50 Easy

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Breast - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    100 Cool down

    (4350 total)
    Categories
    Swim Workouts
  11. Just couldn't make the last 2 rounds

    by , May 9th, 2011 at 08:52 AM (Mixing it up this year)
    Tried a workout that I knew would be tough at the end but had to modify the interval since I just could not make it.

    400 Free
    4x25@:40 Free Fist drill
    4x25@:40 Free right arm
    4x25@:40 Free left arm
    4x25@:30 Free

    4x50@1:10 Free
    4x50@1:05 Free
    4x50@1:00 Free
    4x50@:55 Free
    4x50@:50 Free
    4x50@:45 Free
    4x50@:40 Free this is where I lost it and did these last 2 rounds on :45
    4x50@:35 Free

    300 Free kick w/fins
    300 Free pull breath every 5 strokes
    400 Free easy

    Total 3400 yards
    Categories
    Uncategorized
  12. A cold swim

    Today I managed to get myself good and cold during my swim at Brighton Beach with the CIBBOWS gang. It was a gorgeous day, about as good as it gets at the beach—strong sun, a few puffy clouds floating around in a deep blue sky, and very little wind,. The water was really clear and sparkly, and a brisk 52. We had a good crowd out—about a dozen swimmers got in for various amounts of time while I was there. Many were out for their first swim of the season, and it was great to catch up after not seeing them since last fall.

    A few other swimmers agreed to swim west with me towards Coney Island. I love going that way—that’s the direction where you’re swimming towards the Wonder Wheel and Parachute Drop and other Coney landmarks. I swam past the aquarium, then doubled back a bit to find a swim buddy before continuing out to the pier, a little over a mile from our start point. We didn’t stop long to chat there because of the cold before heading back. After a bit I spotted another friend swimming towards us, so I turned around and swam to the pier again with her, then headed back to the start for good.

    By this point I was feeling a little cold—not just in my hands and feet, which I’m used to feeling in low water temps, but also in my legs, and my lips. I was still pretty happy swimming along though, and not worried, because the course out at Brighton runs parallel to shore, and I knew if I needed to I could always get out and walk back along the warm beach to where I started. I did notice at one point that it seemed to be taking a bit longer than usual to make sense what I was seeing when I lifted my head to sight. I remembered that a couple of friends who swim out there had told me they gotten a little loopy during a cold-water swim several weeks ago. I was a little worried that I had the beginnings of loopy thinking as well, and decided that maybe I should get out when I reached my stuff.

    So once I got back to the start, I floated in the water a bit to savor the experience, started to get out, changed my mind and began stroking towards the other end of the 5k loop. After about 100m, though, I changed it back and headed to shore. I really wanted to do the whole loop today, and was a little chagrinned afterwards that I didn’t end up doing so. But I am still learning how far I can and should push this cold-water swimming business, and am generally pretty cautious about testing my limits. As it turned out, I warmed up fairly quickly once I was out of the water, and didn’t have any problems with fine motor coordination or anything while getting dressed, so I’m guessing a bit more time in the water wouldn’t have done any harm. On the other hand, it was maybe better to get in a substantial swim today while still preserving the desire to do more later. After all, there is next week!

    And mostly, it was a great day at the beach shared with friends and fellow swimmers. What beats that? I can’t wait to go back.
    Categories
    Uncategorized
  13. Over Did It... Just a Tad

    by , May 8th, 2011 at 05:41 PM (Year Three: The Road Back)
    Was feeling really good on Saturday morning. I had decided to swim on my own instead of with the team, so I could focus more on stroke work. Besides, I had pulled out one of my favorite workouts that could be used for both stroke and a bit of free speed - and I was really looking forward to getting to the pool. Here's what I did:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM Drill Cycle on 2:30
    4 sets (did free, fly w/ fins, free, back w/fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 (1st & 3rd pull, 2nd & 4th kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    2 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM Drill Cycle on 2:30
    1 x 200 Kick
    400 Cool-Down
    Total Yards - 5000

    My typical long swim on Saturday mornings is about 4000-4250 yards. I was just feeling really good - and as I got closer and closer to 5000 yards, it just seemed silly to stop. Of course, by the time 5000 actually rolled around, I was pretty beat. The cool-down was awfully slow .

    Of course, Saturday was also a dryland day, so after swimming 5000 yards, I did my 35 min NFL Training Camp workout. Planks, jump squats, and planks after 5000 yards was brutal..... Still... after a good night's sleep, I'm feeling pretty good today - at least rested enough to mow the grass. YAY!

    We'll see how we do in the water tomorrow. I'll either feel really good or really tired... only time will tell. Guess which one I'm hoping for?

    Enjoy the rest of your weekend - and Happy Mother's Day to all you other moms out there.
    Categories
    Swim Workouts
  14. Swim at College Pool, Sat., May 7

    by , May 7th, 2011 at 09:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm Up:

    600 various

    8 x 50
    Odds= stroke drill
    Evens = stroke kick

    Main Sets:

    10 x 25 shooters

    5 x 100 flutter kick w/board & fins @ 2:00
    50 fast + 50 easy
    100 easy

    10 x (25 easy speed fly w/ fins + 25 easy)
    --fly felt dreadful

    2 x through w/fins (no interval):
    25 fast shooter + 25 easy
    50 fast + 50 easy
    25 fast free + 25 easy
    50 easy

    10 x 25
    odds = 25 breast pull
    evens = 25 breast kick

    5 x 50 cruise

    Total: 3350

    ----------------------------------------------------

    Commentary:

    Toured around Dartmouth yesterday and today. Fort Son met the freshman and head lightweight coaches and rode the motorboat with the coaches watching the first freshman and first varsity lightweight boats. (A talented sophomore on the varsity boat is taking aim at the WR for the 6K erg this summer.). Fort Son got his first taste of college life staying overnight and hanging out with the freshman rowers.

    Today, I ventured to my college pool, the first time I'd swum there since my freshman year. I
    even got the lane I always raced in. . The pool is very weird: it's four feet deep everywhere except for the diving area. It has a sharp slant up from the diving depth to the four foot depth and is four feet deep the entire pool length in lanes 6-8. I almost crashed into the slanted wall doing a shooter. Would not like doing a backstroke start in four foot depth now.
    This didn't bother me in college. I never swam backstroke, always fly/free/IM. No surprise that the team records were largely faster than the pool records.

    Anyway, I got a decent workout in, though I was tired from not much sleep for 2 nights (can't sleep in hotels at all). Not too much pollen in Hanover; prepared to be killed with it tomorrow. May is just not my month.

    Very fun visit. . Plan on hitting the gym late tomorrow afternoon.

    Updated May 7th, 2011 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  15. LCM workout with team

    Today I swam the 6am Asphalt Green lcm practice for my weekly 2-hour swim. The monthly workout schedule Craig distributes specified today as “kick and pull,” and that’s what we did. Here’s how it went:

    800 lcm warmup (400s, 200k, 200p)

    1000 straight, done as 200 FR drill, 200 FR kick, 150 BK drill, 150 BK kick, 100 BR drill, 100 BR kick, 50 FL drill, 50 FL kick

    16 x 50 @ :50 [I did mostly FR, some BK]

    3x through
    200
    2 x 100
    4 x 50
    2 x 100
    200
    Round 1 = kick @ 2:00/100 intervals [didn’t make all of those—did some swimming to catch up],
    Round 2 = pull w/ buoy, no paddles @ 1:45/100 basis [my lane ended up going more like 1:35/100 somehow]
    Round 3 = swim w/ paddles @ 1:45/100 basis

    400 warmdown

    This afternoon I went for a long walk by the Hudson River. I’ve been using my upcoming around-Manhattan relay swim as an excuse to get out of my neighborhood and acquaint myself with the city’s waterfront a bit better, while scoping out the course I’ll be swimming (or cheering while my relay partner swims it.) Since Mr. Addict knows the running paths all along the Hudson to the top of Manhattan, he is happy to play tour guide, and it’s been nice planning weekend afternoon walks together. Today we took the subway up to Riverbank State Park (my usual morning swim spot), then walked from there up past the GW Bridge (and past the Little Red Lighthouse) to Dyckman Street and Inwood Hill Park. That’s where the seal was spotted earlier this week, but I saw no signs of it today, or any other unusual river critters. I did see tons of people out fishing at many different points along the shore, though.

    Tomorrow is a beach swim day—I’m really looking forward to it. Those who swam out at Brighton today reported a water temp of 52, so my guesstimate from yesterday was fairly accurate. Hope the sun is strong!
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    Uncategorized
  16. No kids today

    by , May 7th, 2011 at 03:35 PM (Mixing it up this year)
    Actually got a descent workout in and did not have to coach this morning.

    10x100@1:45 Free
    500 Breast kick w/brfins
    500 Breast drills about 300 with the br fins
    20x25 Fly drils w/fins last 4 swim
    500 Free every 3rd 25 free kick

    Total 3000 yards
    Categories
    Uncategorized
  17. Saturday, 5/7/11

    by , May 7th, 2011 at 01:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    300 swim back and free
    2 x 100 IM drill
    3 x 100/1:30 free build
    8 x 25/30 strong desc 4
    - 1-4 free, 5-8 back

    Kick Speed play (900)
    25 fast - 50 easy continuous
    with or without fins
    - did 450 flutter w/ fins and board, 450 on back no fins.

    Swim Back (1200)
    16 x 75/1:30 desc by 4
    - each group of 4 from around 1:10->1:02

    Swim Fly (200)
    8 x 25 Fly/45 strong

    Swim Free (300)
    3 x 100 Free/1:30 desc to AFAP
    went 1:20->1:16

    Warm down 200 smooth


    Total: 3800 yards
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    Uncategorized
  18. Cooler waters today

    by , May 7th, 2011 at 11:02 AM (Pete's swim blog)
    Swam at Huntsville Nat this morning. The 82 degree water felt soooo good after the heat from yesterday. They were setting up for a meet so it was long course with backstroke flags... deluxe accomodations! I'm still getting used to being out of the water for a week. Getting faster but not where I was before. I might have convinced one of the Huntsville swimmers to got to Nationals. He thought he had to qualify first (which I think he could do). Without that requirement, he seemed excited to start training for it.

    LCM

    400 Warm up

    3 x 100 Stroke down/reverse IM back
    200 Kick
    100 Easy

    200 Free
    5 x 50 IM Order
    400 Free
    4 x 100 Kick
    600 Free
    4 x 150 Kick/Drill/Swim IM Order

    3 x 200 Pull
    3 x 100 Free down/choice stroke back
    I did all three breast stroke. Arms were hurting bad at this point.

    200 Cool down

    (4500M total)
    Categories
    Swim Workouts
  19. I must be an animal!!

    by , May 6th, 2011 at 10:52 PM (Trying to Train Smarter, Not Just Harder)
    Today was totally awesome - Biorhythms say my physical is way on top & emotions on the bottom, but when the physical is on top, the emotions are too!! Work was great - only saw 13 patients, and two of them were kids whose parents thought they needed physicals & vax for school - but this had already been done earlier in the year, so they were basically not even seen - which means I saw only 11 people!! I was finished charting and HOME by 2:00!! Woo Hoo!
    Loved this morning's workout, seemed like it was designed for me -- I was still coughing quite a bit, so swam in a lane off by myself so as not to slow the kids down, but I shouldn't have worried - I was going faster than them and chose faster intervals too. Go figure! Anyways, since I got out of work and wasn't exhausted, PLUS, it was absolutely B-E-A-U-tiful today, I went back! Here's what I did:

    600 free/back
    2 x 300 pull (first one speed play by 50's, 2nd one speed play by 25's)
    300 kick
    100 EZ
    12 x 100 on 1:30/1:35 (sets of 3 at 70%, 80%, 90% & last one sprint)
    100 EZ
    8 x 25 Sprint play
    4 x 150 kick
    12 x 50 on 1:00 same as the 100's
    200 EZ


    Total: 4500 LCM


    2nd workout (BONUS!!) at 4:30pm on my own:
    1000 warmup - various mixed stroke, mostly 100 free; 25 back/25 breast
    5 x 100 kick
    100 EZ
    6 x 300: #1 & #2 pull no paddles
    #3 back/free thingy by 150's
    #4 & #5 pull w/paddles
    #6 breast/free thingy by 300
    100 EZ
    5 x 100 50 kick/50 swim on the 1:30 (this was hard)
    4 x 25 Sprint play on :30
    200 free
    5 x 100 various strokes
    Total: 4800


    Total for the day: 9300!!



    See! Am I an animal or what?!! But this is good for my GTD genie - because I am playing grandma (tonight AND) tomorrow - Jeni & Ben want to attend the symphony or something in Hotlanta, so I am traveling with them to tend to baby Elenna in the hotel. Tonight grandma has Christa's crew (4 cute little munchkins!!) spending the night because their mommy's birthday is today & their daddy is taking her out. Poor thing is exhausted after moving into their new house & seeing so many things that need repaired. I don't envy them - but they had to know it was coming - after all, it was a foreclosure, which definitely equals a "fixer upper"!!

    Updated May 6th, 2011 at 11:17 PM by Celestial

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  20. To busy to Blog

    by , May 6th, 2011 at 06:40 PM (Adventures in Swimming)
    Been swimming at least 4 days a week.
    I'm up to 132 Miles so far this year.
    I've been sick the past week.
    A former team mate of mine won the Tampa Bay Marathon Swim a couple of weeks ago.
    24 Miles!!!!!!!
    8 Hours 59 Min.
    That is just pure crazy!!!

    Here is what I swam today.

    Set One 2x400 – 30 sec. rest
    • (1) - 400 warm up Choice
    • (2) – 400 free, pace


    Set Two 4x200 – 30 sec. rest
    • (1) – 200 recovery
    • (2) – 200 one lap bow&arrow drill, one lap free, perfect stroke.
    • (3) - 200 free, pace
    • (4) – 200 free, all out

    Set Three 8x100 (lung busters)– 10 dolphin kicks off each wall, just survive the rest of the lap – 20 sec. rest
    • (1-2) – (easy)
    • (3-4) – (keep focused)
    • (5-6) - (strong core)
    • (7-8) – (quick core)

    Set Four 12x50
    • (1-6) – 50 fly,back,breast (fast), 50 recovery after each. 2:00 on each 100
    • (7-12) – 50 fly,back,breast (all out), 50 recovery after each. 2:15 on each 100

    200 warm down 3200yds.
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