View RSS Feed

All Blog Entries

  1. 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 *
    Categories
    Uncategorized
  2. 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
    Categories
    Uncategorized
  3. 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.
    Categories
    Uncategorized
  4. 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?
    Categories
    Uncategorized
  5. 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...
    Categories
    Uncategorized
  6. 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
    Categories
    Uncategorized
  7. 01.25.12 - Wednesday workout

    by , January 25th, 2012 at 09:28 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool was low this morning so they were dumping cold water in to fill it up . Felt good near the returns... 70-75 degree water mixing with 84 degree water. The middle was much warmer so we had to deal with hot/cold cycling until we got it all mixed up. By the end of practice, the heat was on full blast again . Wore Nike jammer w/ a drag suit. Took drag suit off after the first set.

    500 Warm up

    8 x 200 up/down kick - 3:30 (:10) Swam IM when not kicking. Went 0, 50, 100, 150, 200, 150, 200, 150 br kick.
    1:00 Break
    200 Timed br kick (2:58 - no drag suit)
    100 Easy

    8 x 200 up/down fly/mirror pull - 3:00 (:10) Ended up something like this:
    * 200 free
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    1:00 Break
    200 Timed pull (2:08)
    100 Easy
    200 Timed pull - Faster than last one (2:05)
    50 Easy

    16 x 25 - :40 down no breather/ back easy stroke
    25 Easy
    50 Fly hard from dive (:33)

    125 cool down

    (5150 total)
    Tags: 050, 200, fly, pull, timed
    Categories
    Swim Workouts
  8. my sprints felt better today

    by , January 25th, 2012 at 07:51 AM (Mixing it up this year)
    Maybe this change is starting to work. Once I get moving I am finding sprinting easier to do. I guess I will need to change my warmups at meets too.

    600 free
    8x25 DPK shooter w/ fins @:40
    3x(3x50)@1:15 1=1 arm drill 2=kick 3=swim. All swims and drills were fly held :44's on the fly

    4x50@1:30 torque drill w/paddles
    4x25@1:00 burst and cruise ( had trouble bursting)
    50 EZ

    2 times thru #1 free #2 kick w/fins felt really good on the fast ones.
    25@1:30 AFAP
    25@1:00 EZ
    50@2:00 AFAP
    50@1:30 EZ
    75@2:30 50@90% + 25EZ
    25 EZ to other end
    3x50@1:00 EZ
    1:00 rest

    200 EZ

    Total 2650 yards
    Categories
    Uncategorized
  9. Another day, another dollar, another mile

    by , January 25th, 2012 at 01:24 AM (Alex's swim journal)
    Yesterday (Monday) I swam an easy mile (1750 SCY)... pretty stiff at the beginning, probably because I didn't have enough time to cool-down after my postal swim on Sunday... I had to beat feet for the showers and get to my son's basketball tournament game. Toward the end of my mile on Monday I was loosening up and feeling better. Finished in just over 31 minutes, but then had to rush to get back to work.

    [nomedia="http://www.youtube.com/watch?v=PbTOC3m2qXE&feature=related"]Del Reeves Another Day, Another Dollar - YouTube[/nomedia]

    It's been pretty busy the last few days with meetings and administrative deadlines on top of the normal teaching duties... lots of bad news about the budget; only surprise at this point is that it can still be getting worse. Today I even <gasp> missed my swim... sigh; only the second day this month.

    Planning to make up for it with a monster swim tomorrow... swim out some of the stress.
    Categories
    Uncategorized
  10. 2nd workout for Tuesday

    by , January 24th, 2012 at 11:24 PM (A comfort swimmer's guide to easy swimming)
    Tuesday evening, 1/24/12

    SCY with swim buddy

    Warm up (700)
    300 choice - mostly free with a little bit of back
    2 x (4 x 50) @ 1:15
    1=50 kick w/board
    2=25 shooter + 25 kick
    3= 25 fist drill + 25 free
    4= free, work turns

    Set #1 (350)
    4 x 50---dive off side, power kick to 15yds, fast breakout, then cruise
    - I did 2 on belly with dolphin kick and 2 with flutter kick. I think my flutter kick is stronger. It seemed easier and faster to get to 15y. Wish I could have someone time these to see.
    4 x 25 burst + cruise/1:00
    - did 2 free, 1 back, and 1 fly
    50 EZ

    Set #2 (1100)
    20 x 50 free with paddles, fins optional @1:00 - didn't use fins
    1 - 6 = 3 x 50's with paddle on right hand breathing left, 3 x 50 with paddles on left hand breathing right
    - around 38-40 on these
    7 - 10 = reverse paddle drill - used PT paddles on these, times were around 45
    11-15 regular paddles - 37-38 on these
    16-20= DPS free paddles + hypoxic ---no more than 3 breaths per length - breathe every 5 worked out to 3 breaths per length, times were under 40
    100 EZ

    Set #3 (500)
    20 x 25 tempo kick, no fins/40
    - times were 28-30, did 1-10 flutter on belly with snorkel, no board. 11-20 was on back alternating dolphin and flutter.

    100 Easy

    2750 yards

    Total for today with both workouts = 5550 yards
    Categories
    Uncategorized
  11. Tuesday, January 24, 2012 5:00am & 5:30pm

    by , January 24th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Did the "Gotta Do Some IM" workout from PWB's listings, minus the warmup since I'm on a time crunch in the mornings.

    BASE = 1:15

    I did:
    4 x 100s Free w/up @ 1:30 interval

    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:35/2:32)

    4 x 50s EZ @ :50


    1 x 400 IM FAST @ 6:00 interval BASE +15
    • 1:06
    • 2:26 (1:20ish)
    • 3:54 (1:28ish)
    • 4:57 (1:03ish)
    • These times were all from eyeballing the pace clock on the turns, so they may not be exact. As you can tell, my Fly and Free are my strong suits.
    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:40/2:38)

    4 x 50s EZ @ :50

    4 x 100s IM desc @ 1:40 interval BASE +25 (1:18/1:20/1:18/1:15)

    200 Kick w/ board

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

    Good workout, I was happy with the 400 IM fast in the middle of it. I was a little tired on the downhill side of the set, could still be residual soreness from the meet on Sunday.

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

    P.M. Workout

    What's better than 1 PWB workout in a day?? Well, 2 of course!!

    I did half of his "Monster Weekender" workout tonight...weekend on a Tuesday? Close enough for me!

    1 x 500 Free @ 7:00
    1 x 400 IM @ 6:30 (50 Kick/50 Drill) barely made this interval
    1 x 300 Free Pull @ 4:30
    1 x 200 IM @ 3:15 (all Drill)
    1 x 100 Free

    This 1500 of warmup seemed to drag on forever, at least for me. But in most cases, I can be warmed up within 4-500 yards or so. Most days I don't have the luxary to lounge around in the pool with warmups, but today was different.
    took a couple minutes here

    1 x 100 Free Pull @ 1:15 (1:03)
    1 x 200 Free Pull @ 2:30 (2:16)
    1 x 300 Free Pull @ 3:45 (3:28)
    1 x 400 Free Pull @ 5:00 (4:42) Ouchy!
    Not going to do the 1 x 500... Yeah, I'm a wuss!! I'm just not used to lots of long stuff, and I was feeling more pain than I wanted to at this point.
    Did:
    5 x 100 Free Pull @ 1:15 (1:05-1:07s)

    -------
    This is where I started to ignore coach PWB, and did my own stuff.

    5 x 100 Kick w/ board @ 2:00
    switched randomly between flutter kick and breaststroke kick depending on the feeling of cramps attacking me!
    4 x 75 Kick w/ board @ 1:30 (1:12s)
    4 x 50 Kick w/ board @ :55 (:50s)

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

    4000 Yards

    7000 Yards for the Day

  12. Tuesday, Jan. 24

    by , January 24th, 2012 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    5 x broken 100 back @ 2:30
    -- broken :10 @ 25
    -- smooth, trying to stay under and have clean breakouts
    50 EZ

    3 x broken 100 fly w/fins @ 2:30
    -- broken :10
    -- focus on breakouts
    -- didn't feel like I was holding good form, so stopped at 3
    50 EZ

    5 x 150 w/fins @ 2:45
    -- broken 100 free + 50 flutter kick w/board
    -- broken :5 @ 25
    -- 1 breath per 25
    50 EZ

    Total: 2950

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

    Immediately felt the cumulative fatigue from doing 3 hard workouts last W-F-M and other workouts. So opted for an easy recovery/hypoxic workout today. I think on Thursday I will opt for an easier speed work focusing on ultra short distances and skip 50s.

    I re-tweeked my right elbow doing mundane tasks and playing with Lil Fort last night. Can't seem to make any forward progress in healing.

    Interesting article on sprinting:
    http://coachsci.sdsu.edu/swim/bullets/ultra28.htm

    Interesting article on warm ups:
    http://sweatscience.com/the-ideal-warm-up-for-swimmers/

    Updated January 24th, 2012 at 06:25 PM by The Fortress

    Categories
    Swim Workouts
  13. Beached

    by , January 24th, 2012 at 06:05 PM (Nobody Special)
    * Went to see Doctor today - Xrays taken - MRI ordered. Ultram for pain prescribed.

    * Doc thinks shoulder is at issue and not back.

    * Severe pain now in right upper arm and elbow.

    * No swimming right now - doc's orders - at least not until tests come back.

    * Given the green light to keep running an easy mile per day - and to keep it light and easy.
    Categories
    Uncategorized
  14. Calm morning swim

    I had a very pleasant swim today up at Riverbank. It was a mellow morning there, and Rondi and I had our own lane for much of the session. Here’s what I did:

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

    Sandwich Platter
    100 (50 FL / 50 BK)
    200 (50 FR + 100 K + 50 FR)
    300 (100 FR + 50 BK / 50 BR + 100 FR)
    400 (150 FR + 100 K + 150 FR)
    500 (150 FR + 200 IM + 150 FR)
    400 (100 FR + 200 K + 100 FR)
    300 (100 FR + 50 FL / 50 BK + 100 FR)
    200 (0 FR + 200 K + 0 FR)
    100 (50 BK / 50 BR)
    [This set was loosely inspired by one of pwb’s pyramid workouts that alternated IM and free, but I changed it up (ie watered it down) considerably.]

    200 easy

    4 x 150 k/d/s, IM order

    300 warmdown + play

    After workout I went by for a session with my chiro/ART guy. He worked out a knot in my upper back that had been plaguing me for the last week and a half, and worked on my intercostals (rib muscles) some as well. The latter was pretty painful—certainly not as bad as the muscle spasms I was having there before Christmas, but still pretty excruciating. But if it ends up helping then I’m all for it!

    I have applied for Stage Two of the 8 Bridges swim this summer. It felt like a leap of faith to sign up for a marathon swim right now, given the last couple of months—but I know that by June there’s every chance I’ll be back in good swimming form and the last few months of illness and injury will be a distant memory. I worried that signing up would make me more nervous and impatient about getting back in shape, but so far it’s had the opposite effect. Looking out at the Hudson from the Riverbank pool, and recalling how fun and amazing the 8Bridges swims were was last year, has made me calmer and more hopeful about my recovery, and genuinely hopeful that more good times lie ahead. I was definitely enjoying that this morning while I swam along!
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/25/12

    by , January 24th, 2012 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 X 300 kick 6:00
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    8 X 25-fast- :40
    100's-75's-50's:1 of each stroke IM order
    25's: 2 of each IM order

    1 X 400 free 5:20
    1 X 300 free 4:00
    1 X 200 free 2:40
    4 X 100 free 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. More Speed!!!

    by , January 24th, 2012 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 1/24/12

    I haven't swam since doing the one hour on Saturday. Sunday I left Boise before the pools opened and the Elko pool is closed on Sunday. Yesterday I ended up shoveling snow in the morning and because of an evening appointment was unable to swim after work. Today will be a double. I picked one of the speed workouts from Leslie's High Intensity workouts for this morning. It was a good one!

    SCY, Solo

    Warm up
    400 choice - did free & back
    8 x 25 DPK shooters w/fins @ :45
    - was doing 15 kicks to the flags on the far end
    3 x (3 x 50) @ 1:00-1:15
    1 = drill
    2 = kick
    3 = swim
    - Did fly-back-free on these, drill was 1 arm on all strokes

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:30
    - still trying to get the hang of this. it felt a little better this morning. instead of doing the drill for the entire 50 I did 25 drill/25 swim
    4 x 25 burst + cruise @ 1:00
    - did back, then fly on odds, free on evens
    50 EZ

    3 x through:
    -- fins on 2 rounds
    1 x 25 AFAP @ 1:30
    1 x 25 EZ @ 1:00
    1 x 50 AFAP @ 2:00
    1 x 50 EZ @ 1:30
    1 x 75 @ 90% + 25 EZ @ 2:30
    3 x 50 EZ @ 1:00 (1:10 for kick round)
    1:00 rest

    Round 1 = free w/fins
    - AFAP 25 < 14, AFAP 50 = 28, AFAP 75 < 44
    Round 2 = kick on back in streamline -no fins
    - AFAP 25 < 20, AFAP 50 = 44, AFAP 75 < 1:09
    Round 3 = back w/fins
    - AFAP 25 < 15, AFAP 50 = 31, AFAP 75 < 47
    (the times for the 25's and 75's are just a guess, I put down what I saw on the clock after finish touch and looking for the clock on the opposite end of the pool. Actual times are probably 1-2 sec faster than what I'm seeing)

    200 EZ

    Total: 2800
    Categories
    Uncategorized
  17. Tue Jan 24th, 2012, SCY IM DAY

    by , January 24th, 2012 at 11:03 AM (Ande's Swimming Blog)
    Tue Jan 24th, 2012, SCY IM DAY

    For years [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] with 310,655 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions but [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,418 views is quickly approaching it and likely to soon pass it. We'll see.

    I'm thinking about doing the hour swim postal this Sunday, Larry asked me to do it
    Did it twice last year 1st Try Jan 23, 2011 went 5,130 2nd try Jan 30, 2011 went 5,390
    Anyone got Any Tips?
    Here's was my postal 10k planning blog




    Whitney Coached
    SCY UT Swim Center: main pool
    6:30 dove in 6:35ish
    wore Speedo endurance jammer
    trained with Mike, Paul, Kellie, & Jim
    Beside Larry, Tyler, Chris & Traci

    Warm Up
    went 5 or 600

    main set

    8 x 25 fl drill on 30
    8 x 50 bk br on 50
    8 x 75 fl on 1:15
    8 x 100 IM on 1:40

    8 x 150 fr on 2:00
    done 50 fast, 50 5 breaths, 50 DPS

    3 rounds of
    100 IM on 1:30
    4 x 50 k on 1:00
    went 31 on last 50 k from a push

    50 easy


    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

    Updated January 24th, 2012 at 02:43 PM by ande

    Categories
    Uncategorized
  18. 01.24.12 Tuesday workout - challenge day

    by , January 24th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83-84. Wore my Speedo Aquablade jammer. No drag suit.


    SCY

    500 Warm up

    Challenge set
    6 x 50 - :45
    9 x 100 - 1:10
    100 Easy
    Not so great today. Started on 1:09 next to Roger with Dave and Dave drafting off me. Stayed w/ Roger on #2 figuring he was locked into the pace. Should have known it was a little too easy. Finished on 1:13. #3 was a 1:12 so I'm already :05 off the pace. Picked it up and held 1:10 through #7. Lost :02 on #8, :02 on #9. Finished :09 off the pace. The bad is of course that I didn't make it. The good is that I didn't lose the mental battle. I was ready to give it up after #6 but forced myself to keep going. I'm also pushing myself way past my limit on total yardage for the week. Perhaps not so much volume as I'm not getting any rest. If I rest next Sunday, I'm fairly certain I can make 10 on Monday.

    3 Times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    ** 1st time through: 25 bk/75 Free (I did 100 free)
    ** 2nd time through: 50 bk/50 Free (I did 100 free)
    ** 3rd time through: 25/50/75/100 bk (I did 25 fly on 1st 100, last 25 fly on last 100)
    * 100 Relaxed pull
    * 100 Relaxed kick

    8 x 100 Up/down kick - 1:45 (:10) Used fly for the base stroke so we were motivated to make the kick. Went 0, 1, 2, 3, 4, 3, 4, 3 kick.

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  19. Not enough time so I had to cut this down

    by , January 24th, 2012 at 07:53 AM (Mixing it up this year)
    I must say my legs are whip cream now and my arms just didn't have much. Lung capacity was actually good.

    500 free
    3x(25 V sit scull + 25 EZ)
    50 EZ
    8x25@:40 build. Could not get moving like I wanted here
    100 EZ

    20x50@1:00 free w/paddles used fins on first 10 #1-6 3 w/paddle on rt hand breath to left 3 w/paddle on left hand breath to right #7-10 reverse paddle drill (I assumed this was turn the paddles around on you hand so the hand is not held to the paddle). #11-15 paddles #16-20 DPS hypoxic only 2 breaths per 25 (made it held 12-13 stroke count and made the breathing even with a flipturn!)
    100 EZ
    20x25@:40 kick w/snorkle in streamline. OUCH! Got faster the further into it I got
    100 EZ

    Total 2700 yards

    Updated January 24th, 2012 at 08:03 AM by Donna

    Categories
    Uncategorized
  20. Monday, January 23, 2012

    by , January 24th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    My cooldown from the meet yesterday:

    200 Free
    100 Kick
    200 Free Pull

    5 x 100 Free @ 1:30 (1:13s)
    5 x 100 Free Pull @ 1:30 (1:10s)
    5 x 100 Flutter Kick w/ board @ 2:00 (1:45s)

    ------------------
    2000 Yards of nice n easy...

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

    Now for the crappy news:

    My son was just sent via ambulance back over to Seattle Children's Hospital. As soon as he finished off his 5 days of Ativan medication, he was to only be on his regular daily maintinence medicine that he's been getting for well over a week now. Well, while on Ativan, his seizures stayed away, but on the first night after he completed the 5 days, he went right back into the full string of seizures again. Total of 9 today between 2:45am and 5:00pm before getting more Ativan at the hospital in Wenatchee tonight. My wife will be traveling with Benjamin this time, and staying over there with him. My father will also be going over to Seattle to help her out. I have to stay behind in Wenatchee this time to look after the other two girls, and also work, since we really need the money now. It would be great to be able to spend my time in Seattle with my son, but I have to work, or else it will just be horrible for everyone later. My wife said she's not going to leave Seattle with Benjamin until they have this under control for good. I'm planning to get over there on weekends to visit, and will try to visit them via Skype when possible too. Best of luck to them over there. I hope the doctors get this solved ASAP!!