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  1. Tuesday, April 10

    by , April 10th, 2012 at 05:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


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

    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 09:34 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  2. Tue Apr 10, 2012

    by , April 10th, 2012 at 04:15 PM (Ande's Swimming Blog)
    Tue Apr 10, 2012

    Fri Apr 6th, went to Abilene
    Sat Apr 7th then to Dallas for my brother's 50th BD
    did not swim Sat or Sun

    skipped Mon 5:00 am practice
    swam at noon didn't blog
    just cruised it skipped a few things here and there swam with Jim & Kelly

    Today I entered the
    Nitro Masters OpenMEET DATE: Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip a few

    Whitney Coached LCM
    6:30 - 8:00 dove in 6:55
    swam with Jim, Todd, James, Chris, tyler & Ned

    Warm Up
    missed warm up

    Main Set

    10 x 50 on 45
    odds fly (i drilled the fly)
    evens free

    800 IM
    2nd 100's stronger than 1st (drilled the fly)

    10 x 50 on 45
    odds bk
    evens free

    2 x 400 IM
    1:00 break between
    desc

    10 x 50 on 50
    odds br
    evens free

    4 x 1 IM desc on 2:00




    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 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
    Uncategorized
  3. Another Good Day... But I Need a Rest Day

    by , April 10th, 2012 at 02:57 PM (Year Three: The Road Back)
    Today in the pool was another good day. My plan is to slowly increase the length of the freestyle swims I can accomplish without fins. Now, when I say slowly, I mean S - L - O - W - L - Y. Of course, it feels so much slower than that. But... I also have now swam two days in a row and while my shoulder is not hurting (as in "Uh oh... messed it up again), it is hurting (as in "I need to take the day off tomorrow"). So, that is my plan.

    I also get to coach Wednesday, Thursday, and next Monday. It makes it so much easier to give myself permission to not swim when I get to be on deck helping others achieve their goals. My goals will come... but not if I push too hard and do further damage. So...

    Here's what I did today:

    100 Warm-Up (chatting again....)
    12 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins, 5 kick, 6 one arm fly w/ fins; 7-12 same pattern)
    5 x 100 on 1:50 (odd: free pull using fins to float legs; even: kick)
    8 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins; 5-8 same pattern)
    1 x 200 Kick on 4:00
    8 x 25 Kick fast on :40
    8 x 50 on 1:20 - NO FINS ROUND (odd: freestyle; even: one arm fly)
    200 Cool-Down

    Whew.... one arm fly is one thing with fins on - with fins off, it's still a blast! Here's to hoping that once I can get back to full fly stroke all the one-arm fly drills will really pay off!

    Off to see my shoulder surgeon for another post-op check up. Wish me luck!

    Enjoy your swims today!
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/12

    by , April 10th, 2012 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout. Last day before the meet.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2125Y
    Categories
    Swim Workouts
  5. Another fine Riverbank morning

    I had an energizing swim this morning at Riverbank. The place was hopping, and Rondi and I shared a lane with some guys from the Columbia team before I moved over. Here’s what I ddi:

    1000 lcm warmup (400s, 200k, 200p, 4 x 50 d/s RIM order)

    2x thru
    500 FR
    400 FR/IM (by 50)
    400 IM
    [My original plan was to do all these on 7:30 (or as close to that as possible in the case of the 500), with the FR/IM being easy-moderate and the other two swims being moderate-fast. I ended up just going when there was room in the lane without paying too much attention to the clock.]

    500 swim, playing with various toys (fins, snorkel)
    [I’m still not sold on the gold Zoomers. They are definitely more comfortable than my other zoomer versions, but I feel like I have a lower body position when wearing them, both on kicking and swimming (and yes I am actually trying to kick when I wear them swimming!) Odd. Reverting to my usual 2-beat kick instead of a 6-beat hurts my ankles with the fins on.]

    9 x 100 @ 2:05, done as 3x thru
    100 BK good pace
    50 BK strong / 50 FR easy
    25 BK sprint / 75 FR easy

    500 warmdown + play

    I heard great things about the Greensboro pool this morning from someone just back from swimming there—sounds like an amazing facility! I think everyone going to nationals is in for a treat!
    Categories
    Uncategorized
  6. Monday April 10, 2012

    by , April 10th, 2012 at 11:22 AM (Workout Swimmer)
    My first real day swimming after surgery on the right arm - I was please that the arm actually worked properly (not so on Friday last!) - only had a wee bit of a twinge when doing breast stroke turns, but it resolved after 2 walls. Swam at lunch with the group at Trousdale:

    16 x 50 on :50 (4 swim, 4 stroke, 4 swim, 4 kick)
    4 x 150 IM twitch
    5 x 100 kick on 1:45
    6 x 75 P (no paddles for next 6 weeks!) on 1:00

    Total 2400

    Learned that I won't be using my paddles for the next 5-6 weeks - that caused a bit of an unwelcome twinge in the surgical arrm, and I got out after doing only a 50 w/paddles. (No sense in over-doing it & reinjuring the poor arm) But other than that, it was delightful to be back in the water!
    Categories
    Uncategorized
  7. 04.10.12 - Tuesday workout: swimming sick

    by , April 10th, 2012 at 10:28 AM (Pete's swim blog)
    Swam /w 2 x Dave and Howard. Pool temp ~84. Feels like something has taken root and is now growing in my sinus cavities. Unfortunately, my body seems to be diverting all available resources to that issue and not to recovery from swimming. Took some PM decongestant last night so at least I slept. I always have weird dreams with PM medication. Yesterday, I had speed but no endurance. Pretty much the same today. Workout intervals were out of my league. We made some modifications and took a few unscheduled breaks.

    SCY

    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (Fastest/Slowest/Fastest)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (2nd Fastest/2nd Slowest/2nd Fastest)

    400 IM - 5:40 (5:45)
    4 x 75 Kick - 1:15 (changed to all br kick at this point)

    2 x 200 IM - 2:45
    4 x 75 Kick - 1:15 (Br kick)
    Made the first one and then faded a little. Caught back up to the interval on the kick

    4 x 100 IM - 1:30 (Try to make 1:20s - 1:20, 1:20, 1:22, 1:22)
    4 x 75 Kick - 1:10 (Br kick)

    50 Easy

    400 IM Timed (5:43) Pretty bad effort. Just didn't have the energy to hold together for 400 yards.

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  8. day 2 and I feel like a slug

    by , April 10th, 2012 at 08:16 AM (Mixing it up this year)
    No energy today at all. My easy speed were slow :18 for free and :20 for fly. Did try a little sprint but couldn't go too long.

    I have one muscle under the left scapula that hurting right now along witht the neck. This is normally an issue one my right side not left. Hopefully my next massage/ART session will fix this completely.

    600 free
    2 time thru:
    200 dolphin kick on back w/ zoomers @ 3:30
    2x100@1:45 free w/paddles actually felt strong on these
    4x25@:45 drill IM order

    32x25 odds easy speed @:30 10 free 6 fly, evens free EZ @:45

    4x50 from dive good breakouts odds free evens fly

    Total 2600 yards
    Categories
    Uncategorized
  9. Monday, April 9, 2012 5:00pm

    by , April 9th, 2012 at 11:11 PM (Fast Food Makes for Fast Swimming!)
    Swam at the YMCA in lap swim alongside my daugter's swim class in the next two lanes over. Jeez they make a lot of waves!!

    5 x 100 Free @ 1:30 w/up (1:07-1:08s)
    5 x 100 Free Pull @ 1:20 (1:05s)
    10 x 50 Kick w/ board @ 1:00 (:44-:45s) legs kinda dead

    100 Fly Drill EZ

    12 x 25 Fly Fast @ ~:30-:40 depending where I could fit in with the 3 people in the lane with me.

    100 Free EZ

    8 x 25 Flutter Kick w/ board @ :40 (:21s)

    6 x 50 Free @ (1 each) 1:00, :55, :50, :45, :40, :35
    goal to hold :30s
    made :30s/:29s

    100 EZ

    --------------------------
    2600 Yards

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

    Not sure how much swimming I'll be able to get in this week. Probably only at the YMCA lap swims for the first part of the week while my older daughter is in the pool.
    My wife is over with my son @ Seattle Children's for Monday thru Wednesday this week for a tonsil/adnoids removal for my son. He's always had problems with his breathing at night, and this should help. Because of his prior seizure condition, they're going to hold him overnight as well, just to be sure everything is good. Prayers for Benjamin! He's in good hands over there.
    ...and my mother-in-law comes back on Sunday as well!!
    ...which is actually a good thing, because I get more assistance with the kids at night (and can swim more).
  10. Monday, April 9

    by , April 9th, 2012 at 11:04 PM (The FAF AFAP Digest)
    Saturday:

    Off, as usual.


    Sunday:

    Pool & Gym closed.
    Did 45+ minutes of rehab, stretching and yoga


    Monday:

    Nighttime Swim/SCM @ Gym:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    4 x 100 back/breast @ 2:00
    50 EZ

    Speed Work:
    -- with fins

    10 x 25 burst + cruise @ 1:00
    50 EZ

    16 x 25
    odds = EZ speed free, emphasize kick
    evens = EZ
    -- couldn't see the pace clock from one end. did these as 50s on about 1:30
    50 EZ

    1 x 50 AFAP breast
    -- 31ish
    -- mega calf cramp
    100 EZ

    4 x (25 AFAP + 50 EZ) @ lots of rest

    100 EZ

    Total: 2650 meters


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

    Had a long drive back from Pittsburgh. Couldn't leave until after lunch and ran smack into rush hour traffic. I got home just in time to drive swim team carpool. Went to my gym while Lil Fort was there. I was super lucky to get a lane and the pool was 84 instead of 86. So I got more in than the stretch out swim I had expected. Everything felt very cranky during the car ride, but better after the swim. Had quite a few calf cramps during the workout, but I have a long overdue magnesium injection on Wed. I'm also doing a body work trifecta this week to try to speed healing of the shoulder/neck or at least manage it through Nats -- acupuncture, massage and ART. I am still hoping to go to Omaha in July. But I'm going to punt any definitive decision and purchasing of plane tickets until mid May. May looks to be a crazy month; I'm traveling every weekend. Speaking of that, I need sleep! I sleep like crap when I travel.

    Updated April 9th, 2012 at 11:11 PM by The Fortress

    Categories
    Swim Workouts
  11. Workout 04/09/12:

    by , April 9th, 2012 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Lazy descend ladder:
    500 Noah's Ark pull with buoy
    4 x 100 Kick
    4 x 75 Indiana IM's (the kind PWB does)
    4 x 50 Quarter's strong FR
    4 x 25 o- under H20, e- sprint

    4 x 75 moderate
    100 w/d
    (solo/Rec/2500 yds/50 min)
    -------------------

    Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
    1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
    2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
    3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.


    Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
    Categories
    Swim Workouts
  12. April 8, 2012

    Warm-up (1200)
    4 x 100 @ 1:40
    4 x 100 @ 1:45, 50 catchup / 50 swim
    4 x 100 @ 1:35, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (1400 / 2900)
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:35, 1:30, 1:25, 1:20
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:20, 1:25, 1:30, 1:35

    Wrap-up (200 / 3100)
    2 x 50 @ 1:15 no-breather, pull with buoy
    100 easy

    * 3100 *
    Categories
    Swim Workouts
  13. April 7, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 1:50 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (400 set / 1400 total)
    8 x 50 kick @ 1:10

    Set II (2800 / 4200 total)
    4 x
    • 2 x 100 @ 1:45, perfect stroke
    • 4 x 100 @ 1:35, target race pace
    • 2 x 50 @ :50 active recovery


    Set III (400 / 4600)
    3 x 100 back @ 1:45
    2 x 50 @ 1:15 no-breather

    * 4600 *
    Categories
    Swim Workouts
  14. Monday, 4/9/12

    by , April 9th, 2012 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    500 choice
    - did as 100 free/100 back/100 kick/100 back/100 free
    2 x 100/15sr (25 kick - 25 drill - 25 kick - 25 swim)
    - #1 free, #2 back, fist swim for drill
    4 x 50 kick/1:10 build each
    - w/board & snorkel

    Power Kick Set: (500)
    4 x 50/1:15 (25 Tombstone kick w/fins & board - 25 ez)
    - was doing these around :50
    50 ez swim
    4 x 50/1:30 AFAP Kick at wall for 10 sec right into fast 25 shooter (dolphin underwater) and then 25 ez
    - These hurt! Was going 1:10 (including wall kick. Only getting to about mid pool underwater on shooters (±12 SDK), then did hard flutter kick to wall
    50 easy kick

    Main Set: Sprint Stroke (800)
    2 x 50/1:00 EZ free
    1 x 50 @ 200 pace back /1:00
    - went 41± (should be around 37-38, Need to go faster)
    2 x 25 burst + cruise back/:30
    2 x 50 smooth free/1:00
    1 x 50 @ 100 pace back /1:00
    - went 39± (should be around 34-35)
    2 x 25 burst + cruise (back)/30
    2 x 50 smooth free/1:00
    1 x 50 back kick/1:00 at 100 pace
    - was 52 on this
    2 x 25 burst + cruise back kick /30
    200 smooth

    Last Set (600)
    6 x 100/1:45, 25 AFAP + 75 easy
    - was going 1:28±

    Warm down
    100 ez free


    Total: 2900 yards



    Categories
    Uncategorized
  15. 10K aftermath...

    by , April 9th, 2012 at 05:27 PM (Alex's swim journal)
    So, apart from feeling really tired and run down yesterday I didn't have any ill side effects or unexpected soreness (just the expected kind), which is good. When I was primarily a runner I would work up to 3- or 3.5-hour long runs before a marathon and can remember limping for most of the rest of the day, sometimes the day after as well. Not so with swimming (so far!)... it is an equivalent level of exertion I think, but it's a lot easier on the joints.

    Following Slow's advice, I was trying to listen to my body, see what it might be telling me... and I think my shoulders/upper back would appreciate it if I engaged my core a little more. When I was purposely thinking about swimming from my hips and not my shoulders I noticed my rhythm was much better during the 10K; my kick was more productive among other things. But all and all, I didn't feel much more sore in my shoulders than I did after 8K or 9K back in March... so the concept of gradual progression is working to help avoid the over-use injuries (so far!).

    Today I got in and did 3000 in a pretty relaxed fashion. First 1000 was mostly kick:
    100 free
    100 free w/ fins
    100 kick w/ fins and board
    100 sidekick w/ fins (12 kicks/stroke)
    50 kick w/ fins and board
    100 sidekick w/ fins (6 kicks/stroke)
    50 kick w/ fins and board
    100 sidekick w/ fins (6 kicks + 3 strokes)
    50 kick w/ fins and board
    100 back kick w/ fins
    50 kick w/ fins and board
    100 free with fins

    The next 1000 I alternated 100 free w/ 100 pull. No rests in all of this. For the last 1000 I decided to pick up the pace a bit:
    4 x 100 on 1:45
    rest 1:30
    2 x 200 (about 3:00 each; 1:30 rest after each)
    200 breast cooldown

    The rests were for some chat time with a swimmer who is moving out of the area this week; who knows when our paths will cross again. Haydn, an Australian emigre who's only been in Kenosha for a few months, is moving on to Newport, RI, with his wife. I suspect he'll find the Y there. He mentioned that I had inspired him to do some open water swimming as well. So maybe you guys in the Northeast will see him this summer!
    Categories
    Uncategorized
  16. Long course 100 IMs are fun!

    I had a very pleasant swim at Riverbank this morning with Rondi. We shared a lane with a couple of young guys whom she thought might be from the pool’s age-group team. School’s out this week, so if they were showing up on their own at 6:30 to get in some extra swimming, kudos to them. You could tell they were young because they started doing hard 100 IMs with no warmup as soon as they got in. Made my shoulders ache just seeing that!

    I looked at Patrick’s workouts for the week on the train ride up and borrowed heavily them for today’s session. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200s, 4 x 50 d/s IMO)

    5 x 6 somethings
    1 x 50 FR @ :50, 5 x 100 IM @ 2:00
    2 x 50 FR @ ;50, 4 X 100 IM @ 2:00
    3 x 50 FR @ :50, 3 x 100 IM @ 2:00
    4 x 50 FR @ ;50, 2 X 100 IM @ 2:00
    5 x 50 FR @ :50, 1 x 100 IM @ 2:00
    [I took :30 rest after the 50s, and held them all at :43-:45. The idea was to descend the first through the penultimate IMs, then do the last easy. I descended to 1:35-:40 on all but the last, which was 1:32, but I switched from BR to FR about 3m too soon. I always feel like I'm getting away with something when I switch strokes mid-pool on 100 lcm IMs, and that time I really was.]

    50 easy

    Broken 1500 pull with paddles
    3x thru:
    3 x 50 @ :50
    2 x 100 @ 1:40
    1 x 150 @ 2:30
    :10 rest

    500 warmdown + play

    Riverbank’s lap swim is open an extra 15 minutes each morning this week because of the public school holiday. It’s nice having a full 2-hour session—makes getting in 5k in the mornings a little less rushed.

    I had a nice stretch on the playground overlooking the river right afterward swimming. It was very blustery on the way home—I saw the wind blow a street sign off its pole right after I got on the bus. That was scary.

    I figured out what was making my feet sore—for the last couple of weeks the arches have been just this side of injured. I thought it might be walking around too much in sandals with less foot support than usual, but I think instead it is jogging around barefoot on the beach with very cold feet that is doing it. Maybe I can think of something else to get the blood flowing after cold swims that won’t risk hurting my feet—perhaps some core work? Somehow that sounds like a lot less fun way of trying to stave off the shivers.
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/12

    by , April 9th, 2012 at 02:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice. Fins optional.

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2100Y
    Categories
    Swim Workouts
  18. YAY! It's Monday!

    by , April 9th, 2012 at 01:45 PM (Year Three: The Road Back)
    So... I realize the title is not a typical Monday morning sentiment, but I had a big day in the pool. I did my first 100 Free without fins or resorting to one-arm drills since my surgery! And... it was long course, too!

    Most of my "swimming" since getting back in the water has been either kicking, one-arm drills, or easy stroke wearing fins to give me added lift in the water. I had managed a fin-free 50 Free last week, but my shoulder was tired after that. The water felt pretty good today and I managed to do 4 left arm only (the bad shoulder) fly drill strokes in a row. I can string together a few one-arm fly drill strokes, but still don't have the strength to get an actual fly full stroke going. I still need the extra body rotation I get from doing the drill one-armed. I know... I know... baby steps.

    Other than the 100 Free, here's what else I did today:

    200 Warm-Up ('cuz I was chatting...)
    5 x 200 on 3:30 (wearing fins - odds: fly/back drills by 50; evens: kick)
    6 x 50 Drill/swim by 25 (w/ fins) on 1:10
    1 x 200 Kick fast on ?:??? (don't remember, but I made the interval )
    2 x 50 Kick faster on 1:15
    4 x 25 Kick fastest on :30
    4 x 25 Sprint on 1:00 (did one-arm fly w/ fins)
    1 x 150 Free w/o fins (YAY! Took a break at the 100 for :10, swam easy 50)
    400 Cool-Down

    Then, I went home and did my shoulder strengthening exercises. Right now, my shoulder feels pretty good. We'll see how it is after Round 2 of the strengthening goes.

    On another happy note - I am now a certified Level 1 USA coach!!! Benefit to being out of the water... I realized how much I like being on deck too! YAY! Going for ASCA Level II and USMS certification at the Indianapolis class in June. Woo-hoo!

    Enjoy your swims today and happy Monday!
    Categories
    Swim Workouts
  19. Yay Taper!! Monday April 09 2012

    by , April 9th, 2012 at 12:50 PM (The Labours of SwimStud)
    Warm up:

    600 choice
    8 x (25 drill + 25 kick), 2 x IM order @:15 RI
    8 x 25 shooters w/fins @:40
    8 x 25 no breath DPS free w/paddles @:40
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    1 x AFAP 50 from blocks, if possible
    150 EZ
    full recovery

    1 x broken AFAP 50, break :5 at 25
    150 EZ
    full recovery
    I may have been halucinating but I think UI went a 27 or lower...which is pretty spiffy for me in an endurance at my workout pool.

    3 x broken AFAP 100s w/fins @ 7:00
    -- break at :15 @ 50 and @ 75
    -- last 25 is kick
    -- 200 EZ after each one

    100 EZ

    Total: 2950
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  20. FAST Fri Apr 6, 2012 LCM & SCY

    by , April 9th, 2012 at 12:37 PM (Ande's Swimming Blog)
    FAST Fri Apr 6, 2012

    Trained M, T, W, & T but didn't blog

    I'm kind of still tapering and thinking about doing the Nitro Meet this Saturday Apr 14th & hopefully one more scy at the swim center before May 31st

    2012 South Central Zones results are up

    Whitney Coached started LCM then moved to well scy
    5:00 - 6:30 dove in on time

    Warm Up
    went 1200

    Main Set

    3 rounds of
    400 fr desc by rounds (80%, 90%, 100%) on 8:00
    100 FAST on 2:00
    100 easy


    20 x 50 on 1:00
    odds fast best ave
    evens easy
    did all the odds fly from a dive, held 28's & 7's

    100 easy


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 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
    Uncategorized