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  1. Friday, 2/24/12

    by , February 24th, 2012 at 12:27 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    400 swiim build each 100
    - 200 free/200 back
    6 x 75/1:40 (50 kick - 25 build swim)
    - did back kick & swim on this

    Back Drill Set: (500)
    20 x 25/40
    4 x the following:
    12.5y - 15y kick outs
    josh davis catch - up
    10y spin-outs - my shoulder did not like this so after the 1st one I did 1 arm instead
    one arm
    Full stroke

    Main Set:
    9 x 100 Back
    3/2:00, 3/1:50, 3/1:40 (#1 & 2 = smooth, #3 = FAST)
    -shoulder was bothering me so I kicked this set as follows:
    - 3/2:20, went 1:55-1:54-1:47
    - 3/2:10, went 1:56-1:53-1:43
    - 3/2:00, went 1:57-1:58-1:48

    Warm down
    5 x 50/1:00 dps free

    Total: 2500 yards




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  2. Holding steady at 2000 yds for now

    by , February 24th, 2012 at 11:32 AM (Nobody Special)
    100 warm up

    2x250 free (w/fins) 4 m int

    10x50 kick (w/fins) 1 m int

    1x100 free - 2 m int*
    2x50 free - 1 m int*
    1x100 free - 2 m int*
    2x50 free - 1 min int*
    1x100 free - 2 m int*

    6x50 free/hypoxic (1 breath per lap - w/fins) - 1:15 m int

    100 warm down

    * entire set w/o fins
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  3. TGIF 2/24/12

    by , February 24th, 2012 at 11:14 AM (The Labours of SwimStud)
    OMG I am happy the week is over. Yesterday I ran for 30 minutes and got back to the gym to do some core work...I had the whites dots in the periphery of my vision after the run. I think that was partly due to cold outside then coming inside, and partly due to fueling inadequately...either way my legs felt hammered last night. I got the massage stick out and gave my legs a going over before I slept and I think it helped as they felt ok this morning, where I did aas per Fort:

    WORKOUT #4: SPEED

    Warm up/Transition:

    500 choice
    8 x 25 shooters @:40
    8 x 25 no breather free w/paddles @ :40
    4 x 50 torque drill w/paddles @ 1:15
    8 x broad jump off side of pool & squat jump off bottom in streamline position with AFAP dolphin kick
    50 EZ

    Speed Sets:

    4 x 25 drag race shooters: from dead start at mid-pool, fast shooter to wall, no fins, cruise back to middle, full recovery between reps
    50 EZ

    6 x 25 burst + cruise @ 1:00
    -- 2 back spin drill, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    3 x (5 x 50 w/fins) @ 1:30
    -- 50 EZ between rounds

    1-5: free, 6/7/8/9/10 strokes fast
    6-10: choice stroke or dolphin kick, 6/7/8/9/10 strokes or kicks fast
    11-15: free, 6/7/8/9/10 strokes fast
    100 EZ

    1 x 50 AFAP @ 1:00 did a no breather.
    100 EZ

    4 x 25 dolphin kick shooters w/parachute & fins @ 1:15
    50 EZ
    4 x 25 free w/parachute & paddles @ 1:15
    2 x100 EZ


    Total: 3125

    I was fairly happy with this one today especially on 5 hours sleep and at the end of the week.
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  4. computer pool again

    by , February 24th, 2012 at 09:45 AM (Mixing it up this year)
    Another day at the computer pool at the pop century.

    I verified this is about 25 yards unless you swim off course.

    500 free
    5x100@1:45 free w/ paddles & bouy
    500 kick w/zoomers
    8x25 fly w/ zoomers good SDK off walls
    300 EZ

    Total 2000 yards
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  5. Thursday, February 23, 2012 5:00am & 5:00pm

    by , February 23rd, 2012 at 10:58 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

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

    5 x 200 IM @ 3:05 (25 Fly, 75 Back, 75 Breast, 25 Free)
    I don't know if this really will help my middle 200 for the 400 IM, but it can't hurt any!

    Fly Set:
    4 x 50 Fly @ 1:00 (held :31s)
    1:00 rest
    4 x 50 Fly @ :55 (held :31-:32s)
    1:00 rest
    4 x 50 Fly @ :50 (held :31-:32s) this was tough

    200 Kick EZ w/ board

    --------------------------
    2800 Yards

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

    P.M. Workout

    I wanted to get in a good freestyle workout, and just made this one up. It could surely pass for a PWB forum workout too. Hopefully he doesn't copy it for everyone's sake!

    The set starts as a warmup, but quickly gets moving, and you have to stay with it.

    4 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    4 x 100 Free @ 1:20
    4 x 100 Free @ 1:15 (my base)
    I held these all right at 1:10s the whole way through...a little strenuous on the last 4.

    8 x 50 Kick w/ board @ :55 (:50s)

    Main Killer Set:
    5 x 300 Free Pull (I use TYR Catalyst "red" paddles for all pulling sets)

    Done on a descending interval
    • 1 @ 4:00 (went 3:31)
    • 1 @ 3:50 (went 3:30)
    • 1 @ 3:40 (went 3:26)
    • 1 @ 3:30 (went 3:24)
    • 1 @ 3:20 (went 3:17) This last one was basically all-out. My triceps were killing me, but I felt great. As soon as I stopped, I knew my workout was all over at this point.
    100 EZ and out

    ------------------------
    3600 Yards in 55 minutes
  6. Workout 02/23/12: 100th blog post

    by , February 23rd, 2012 at 10:02 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    400 kicking on 1:45/min base per 100
    3 x 100 FR Pull with buoy on ~ 1:20

    Back for a visit to [ame="http://forums.usms.org/showthread.php?t=20181"]the animal lane and the broken 1650[/ame] - actually used James Adams' version:
    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).

    3 x 100 Free @ 1:30 (went 1:03.78, 1:04.82, 1:10.00)
    4 x 150 Free @ 2:15 (went 1:43.50, 1:41.81, 1:43.38, 1:41.25)
    3 x 200 Free @ 3:00 (went 2:23.13, 2:22.06, 2:22.75)
    3 x 50 Free @ :45 (went 30.88, 31.06, 31.19)
    Did 100 EZ, then I stayed and helped the Age Group team in town, the Bennington Marauders, with turns.
    (solo/Rec/2850yds/60 minutes)
    ----------

    I have been wanting to get this broken mile in since it was posted by PWB last week. It was crowded in the lane until the I started my workout, but thinned out when I got going on the mile (although I got crossed up on the last 100). The add up time = 18:52.31, so I was happy to get under 19 minutes. I tried to swim it at the same intensity from the end of the rep to the beginning of the next to try to mimic a race. I have never done this distance before, so I will have to look for it sometime this year. Hopefully not against James, as I think he would lap me twice.

    The Marauders are heading into championships over the next four weeks and the coaches heard that the high school team picked up some hints from my visit a few months ago, so when they asked I was happy to help out. Even though I was teaching the same process for doing the turns, the kids seem to listen more to an old guy doing them than the coaches. I swam with the Marauders from 1986-1996, so it is neat to see them still swimming and doing well.

    I made some turkey tetrazinni tonight for dinner - first time and it tasted really good. I love to bake, but have a tougher time cooking - I'm the guy that follows the recipe whereas my wife can just whip up a meal on the fly. Occupational hazard perhaps Hope to squeeze in a quick swim tomorrow before work, then get back into the water on Monday. I feel good about this week's swims, just felt off by missing Monday's practice, since today I am at 49.87 miles for the GTD.

    Updated February 23rd, 2012 at 10:19 PM by rxleakem

    Tags: 1650
    Categories
    Swim Workouts
  7. C6 to C7

    by , February 23rd, 2012 at 08:22 PM (Nobody Special)
    * C6 to C7 is apparently the part of my spine that is jacked up. Degeneration and nerve damage seems to be what they are going with. Got the MRI results in today and spoke with two different doctors about it. The good news is that it may not be serious - the bad news is that with a lot of weakness, tingling and numbness in my right arm both docs seem to think that it could "potentially be bad."

    * For now they just want to monitor it. I'm going to be going in one to two days a week for physical therapy for the next month. I'm to be reevaluated at the end of March.

    * My primary doc has me starting naproxen back up - 1000mg a day for the next month. Not sure if I'm going to stick with that - I'll give it a week for now. He has also put me on a pretty aggresive course of steroid for the next week. I'll go with that.

    * If tingling, numbness, and weakness persist this month I'm looking at an NCV/EMG test along with a nuero-surgeon consult. I can tell you right now - if I'm not in any pain it will be over my dead body that I go under the knife for this. From what I understand to get to this part of my spine they have to go from the front through my throat. Yea - I don't freakin think so!

    * Thankfully both docs - my primary and sports med doc said I can continue swimming. I'm not really sure they understand the type of swimming we do but I wasn't going to divulge anything to them. If they can't figure out that it takes some brutal work outs for me to get this injury in the first place then they are stupid.

    * Needless to say I'm continuing with my program of getting back up to speed in the pool.
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  8. 2800 SKPS

    I’d amped up both the yardage (some) and the intensity (considerably) of my workouts the last few days, and this morning I was definitely feeling it. So today was all about recovery. Since I’ve been in never-wanna-get-outta-the-water mode recently, I removed the temptation to stick around and do “just one more” set by arriving at the pool later. I traipsed out on deck with just an hour left in morning lap swim, and did some of my favorite 700s:

    4 x 700 lcm, done in a 1/1/2/1/3/1/4/1 (lengths) pattern:
    #1—swim, alternating FR / BK
    #2---alternating flutter kick / breaststroke kick
    #3---pull with paddles, alternating moderate / easy
    #4---swim, alternating long axis strokes / breaststroke (regular and twirly)

    That was it! Everything was at easy or moderate pace. It was very relaxing and meditative.

    We’ve been stuck in another warm/foggy/cloudy/rainy weather pattern here. This morning the clouds were so thick that I figured there was no need to bring my dark goggles to the pool. Ha! Now I know how to make the sun come out!
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  9. Thursday, 2/23/12

    by , February 23rd, 2012 at 05:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (500)
    500 Choice
    - swam 250 free/250 back

    Drill/Kick Set (1500)
    4 x 50 free/50 – 25 smooth/25 fast, high hand recovery
    - was around :38 on these
    8 x 75/1:50
    Odds: kick 25 board/25 tombstone/25 swim free with strong kick
    evens: 25 streamline/25 underwater/25 swim back with strong kick
    12 x 25 fast tempo:
    1-4/:20, rest 1 min;
    - around 17-18
    5-8/30, rest 1 min;
    - around 16-17
    9-12/40
    - around 15-16

    400 Swim free with fins, moderate pace
    - went 5:25

    Backstroke set (700)
    Repeat 2x
    6 x 25/:40 with cup
    - around 25 on all
    4 x 50/1:15 fast swim

    - 1st time was around 39-40
    - 2nd time was 40-41

    Cool down
    100 easy free

    Total: 2800 yards
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  10. Thursday, Feb. 23

    by , February 23rd, 2012 at 05:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    12 x 25 burst + cruise @ 1:00
    8 speed drills, 4 dolphin
    50 EZ

    6 x 50 "accelerations" w/fins @ 1:15
    odds = 25 kick down to bottom of pool w/kickboard, jump off bottom, sprint flutter kick to wall from dead start + 25 EZ
    evens = 25 swim free to mid pool, flip turn, dive down and squat jump off bottom of pool, sprint to wall from dead start + 25 EZ
    75 EZ

    1 x 50 AFAP backstroke from blocks
    -- rolling start
    -- 29 flat
    175 EZ

    8 x 25 AFAP back shooters w/MF @ 1:00
    -- was hoping to hold high 8s and I did
    150 EZ

    8 x 25 w/parachute @ 1:15
    4 = free w/paddles & fins
    4 = back shooters
    100 EZ

    Total: 2900

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

    Tired from that effort. I may do workout #5 from the HIT forum tomorrow: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame].

    I am in desperate need of a tech suit. I have an ancient LZR Elite and a another pretty used one with two small holes in it. I sent back the FS3 I ordered last week. So I went ahead and pre-ordered the Arena Carbon Pro closed back kneeskin. The problem is is doesn't come out for awhile and I have the Albatross meet that I'd like to swim well at on March 17. (Haven't decided how much to rest yet ...) I may have to order another suit as a back up. Not sure if I should order another LZR Elite or the new Arena X-Glide. I haven't worn Arena suits before, so I'm not sure how they fit. Anyone have experience with them?
    Categories
    Swim Workouts
  11. Thursday, 02/23/12

    by , February 23rd, 2012 at 03:58 PM (Chowmi's Blog)
    SCM, Baylor Fitness center noon workout
    Billy G coached; Tues/Thurs are IM days

    Warm up:
    300 warm up
    300 kick

    Transition set:
    8 x 50 on 1:00
    25 kick/25 swim by IM order (x2)

    Main set:
    Three times through:
    2 x 100 IM on 1:45
    1 x 200 IM on 4:30

    This was really hard. A lot depends on the mix of people in your lane and how smooth you do the 100's to have enough in the tank for the 200 IMs. And there is nothing worse than hanger-ons behind you doing 1 arm touches and free or back on the breastroke. Anyway, held 2:58, 2:57, and 2:54 on the IMs which was solid for a tough "IM conditioning set". Those 1:45 100 intervals made it tough.

    12 x 50 pull on ???
    ==>No, I put on my monofin and did
    8 x 25 strong

    Easy 100 warm down

    +++++++++++++++++++++++++++++
    I gave my legs a break from the kicking and fins today. It was sort of fun to do IMmy stuff, but I really think the coaches should enforce acceptable substitutes for the strokes. First, none of this one-arm-y touching at all. Second, if you "can't" do breastroke, you should not be allowed to do freestyle or backstroke! (Ditto for fly). You should have to kick on your sides or kick with your arms at your sides, or something like that. I highly suspect that if the coaches ever really did enforce it, people would very quickly find their breastroke groove.

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

    Meet this weekend! I'll probably only swim the 100 free on Saturday and all the events on Sunday. If my shoulder bothers me, i'll not dive and perhaps bring a pair of fins and just kick everything from the wall. I think I will bring my old full length suits and wear them as well.

    https://www.clubassistant.com/club/m...=991&smid=3345
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  12. Thu Feb 23th, 2012, SCY

    by , February 23rd, 2012 at 01:34 PM (Ande's Swimming Blog)
    Thu Feb 23th, 2012, SCY

    swam Mon, Tue, & Wed
    lower back hurts a bit

    Yesterday my doc called (the one who removed my Atypical fibrous histiocytoma) he spoke with my wife & said I should get more tissue removed. Today we set an appointment with a hand surgeon in San Antonio for next Tuesday.


    Whitney Coached
    SCY UT Swim Center: Main pool, center course
    6:30 - 8:00 dove in 6:37ish
    wore Speedo endurance jammer
    trained with Larry & Tennielle
    beside James, Brandon, Amy, Todd & Chris

    Warm Up
    500 ish

    Main Set

    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into (was hurting & couldn't make 3 on 1:05 so I moved lanes)
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    100 easy

    4 x 400 desc on 5:00

    3 x 100 on 1:20 right into
    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    10 x 75 on 1:30
    4 k done 25 fast 50 mod
    2 fr done with 6 breaths or less
    4 k done 50 mod 25 fast
    did all the fast kicks SDK

    200 easy


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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

    Updated February 23rd, 2012 at 03:31 PM by ande

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/12

    by , February 23rd, 2012 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(no free) 2:00
    Four rounds

    1 X 300 free 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  14. 02.23.12 - Thursday workout

    by , February 23rd, 2012 at 09:56 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 85. Wore my Nike jammer.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Back/Fr/Fr/Fr)
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard Stroke
    3 x 100 Pull - 1:25 (Back/Fr/Fr/Fr)
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard Stroke
    Quick Break

    3 x 100 - 1:25 (1:10 to 1:12)
    2 x 100 - 1:20 (1:09s)
    1 x 100 - 1:15 (1:08)
    2 x 100 - 1:20 (1:09s)
    3 x 100 - 1:25 (1:10, 1:09, 1:06)
    16 x 25 - :30 Easy free/Hard Stroke

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  15. swimming at Disney

    by , February 23rd, 2012 at 09:37 AM (Mixing it up this year)
    The computer pool at the Pop Century seams about. 25 yards. Based on my stroke count.

    500 free
    5x100 drills
    8x25 burst + cruise
    3x100 easy free

    Total 1500 yards
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  16. Ash Wednesday 3K

    by , February 23rd, 2012 at 01:02 AM (Alex's swim journal)
    My penance for today...

    3K (3300 SCY/ 58:30) thusly:

    3 x through
    1000 Free
    100 Breast

    On the first 1000 free I alternated 100 EZ w/ 100 moderate. On the second I did 2 x 500 (100 EZ followed by 400 moderate). On the third I did 1000 straight at a moderate pace (1:41-1:43 per 100).

    I had very little time today, so it was rushed, not the kind of thing I liked to be. But it encouraged me to push a little harder than I might otherwise have done. I'm happy with the result.

    The swim was more or less continuous; I did stop once between 2-3,000 briefly to say hi to a swimmer in the next lane, who I hadn't seen in a few days. But I finished in time to rush off to a meeting. Come to think of it, the swim was less of a penance than a reward after all!
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  17. Wednesday, February 22, 2012 5:00pm

    by , February 22nd, 2012 at 10:54 PM (Fast Food Makes for Fast Swimming!)
    I didn't swim this morning since I was feeling like garbage last night. Actually went to sleep around 9:00 last night, and slept till almost 6:00am. I would've kept going, but have to be at work at 6:30.

    Tonight's swim at the Y lap lanes was done with minimal rest between each set, so I ended up getting a lot done while my daughter was in her class.

    5 x 100 Free @ 1:30 w/up
    500 Free Pull (went 5:50)
    4 x 50 Kick w/ board @ 1:00

    Main 1:


    4 rounds of:
    • 1 x 125 Free @ 1:40 (1:28-1:30s)
    • 1 x 75 IM w/ no free @ 1:10 (1:00-1:03s)
    Main 2:

    10 x 100 Free Pull @ 1:15 (held 1:06-1:08s)


    10 x 75 Free
    • 4 @ 1:00 (:53ish)
    • 3 @ :55 (:51-:52s)
    • 2 @ :50 (made 'em by about 1-2 seconds)
    • wiped out so I had to do the last one EZ to keep my head above water to breathe!
    10 x 50 Kick w/ board (ended up just doing a 500 straight kick)

    10 x 25 Free @ :20

    -------------------------
    4500 Yards in 1 hour, 8 minutes!! (Almost KNelson-ish)
  18. Wed., Feb. 22

    by , February 22nd, 2012 at 09:02 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular/elbow/ankle rehab
    explosive leg press, 270 x 3 x 12
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, warm up, 85 x 4 x 8
    low row negatives, 50 x 3 x 12
    overhead squats, 55 x 3 x 10
    standing broad jumps, 10*
    knee tuck jumps, 10
    TRX squat jumps, 15
    captains chair leg raises, 30
    power wheel roll outs, 25
    long arm crunches, 50
    TRX moving planks, 20

    * I have no idea what is "good" for a standing broad jump. Rich A told me he was doing 8 feet, which seems pretty far. I think I was doing approx 6 feet today or a couple inches short of that.

    Stretching/Yoga/Foam roller, 30 minutes

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

    Tried to go to yoga after the gym, but got stuck in traffic. Oh well. I haven't been as jazzed about yoga these days anyway. No idea why. Maybe I've been spending too much time doing all those $#*&%+* rehab exercises.

    I'm attaching an ancient picture from 1975 today that I ran across. James chimed right in reminding me that he hadn't been born then. Very primitive blocks and it doesn't look like anyone was wearing goggles. I'm told this was a 100 free LCM race, which seems very un-Fort like.

    Fort Son does have mono. I'm really bummed for him. Doc thinks he's had it since December training trip when he was very sick.

    Updated February 22nd, 2012 at 10:47 PM by The Fortress

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    Strength Training and Dryland Workouts
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  19. Learning how to "Blast" 02/22/12

    by , February 22nd, 2012 at 05:37 PM (Workout Swimmer)
    500 back/free
    500 pull, locomotive
    300 kick (w/zoomers)
    12 x 50 on :50, 70-80-90% by 4's
    200 easy
    9 x 100 free on 1:30, descend 1-3, progressive - I did NOT do as well as I would have liked on this set - was behind Jennifer & Annie (Annie leading) & had to put on my pulling equipment for the last 4!
    100 easy
    Lots of talking - big mistake - arms got soooo tight!
    300 breast/free
    4 x 50, blast the first 20m, coast the last 30 on 15 sec rest

    Total: 3600LCM

    Kids are tapering for Senior Champs - which is perfect for me, because this means I actually am getting a more quality workout - and not just an extended warm-up for my practice time. Learning how to "blast" is a blast! The first one, I pushed off and started spinning my arms (rather ineffectually!) it was crazy ridiculous! Next one I sort of did a build for the first 2-3 strokes & blasted the rest - much more effectual for me. How do those crazy sprinters do it? Tomorrow I am going to do more of those & then some build to sprint sets. Also some butterly. I am planning to do David Salo's 8 x 100 on 4:30 evaluation set on Monday - that should be interesting!! And FUN! (Who knew sprinting could be such a blast? too bad I'm not any good at it!!)
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  20. 2000 yards

    by , February 22nd, 2012 at 03:35 PM (Nobody Special)
    100 warm up

    4x100 free (w/fins) 2 m int

    10x50 free (w/o fins) 1 m int

    10x50 back (w/fins) 1 m int

    1x100 (w/fins)
    1x100 (w/o fins)
    1x100 (w/fins)
    1x100 (w/o fins) - all on 2 m int

    100 warm down
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