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  1. My legs hurts GOOD!

    by , June 2nd, 2011 at 08:31 AM (Mixing it up this year)
    With all the leg work, the fat off my thighs had better GET LOST! Another hard day of leg work and easy arm day.

    I have given my arms a rest lately since my elbows have been stiff lately. Tomorrow I hope to focus more on the arms.

    10x100@2:00 Free w/4 beat kick
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (I have a problem letting the hips lead the rotation but still trying to get it right)
    10x50@1:15 Free kick w/fins went 1:05, 1:05, 1:05, 1:06, 1:10, 1:05, 1:06, 1:04, 1:03, 1:00 (this was tough without the extra rest)
    2x500@9:00 Free w/paddles & bouy concentrate on getting a good catch

    Total 3000 meters
    Categories
    Uncategorized
  2. Wednesday, June 1, 2011 6:30pm Double LCM :)

    by , June 2nd, 2011 at 12:30 AM (Fast Food Makes for Fast Swimming!)
    I was able to get in with the local age group swim team and get in some LCM work tonight. Lots of fun.

    Warmup:
    400 Free
    300 Breast (I did 300 Fly Drill)
    200 Back
    100 Fly

    6 x 50 Kick w/ board @ 1:15
    this seemed to take forever to get to the wall!

    12 x 75 K/Dr/Swim by 25s @ LIFO (last in first out)
    I did odds Fly & evens Free

    3 x 400s Free (I did pull) Take :10 rest before/between each 50 FAST
    #1 350 Free; 1 x 50 FAST :30 rest
    #2 300 Free; 2 x 50 FAST :30 rest
    #3 250 Free; 3 x 50 FAST :30 rest

    This set was supposed to be 6 x 400 on this pattern, but I was starting to get cramps in my calf muscles of all places, so I got out.

    -------------------
    3400 LC Meters + 2000 Yards from the A.M.
    This was about 75 minutes in the pool tonight.

    I had lots of fun racing with the age group kids. I was paired up with their fastest kid for the 400s and we were duking it out the whole way through. The other kid was probably wondering who I was and how I was swimming so darn fast! (I was actually trying pretty hard to see if I could break the will of the other kid). He started falling back on the 3rd one, but since I got out after the 3rd one I guess I lost the battle!!

    2 more days till the USA-S meet. At least I got a little pre-meet workout in the pool we'll be racing in. I don't have a heat sheet to view yet, but I have a link to the timeline

    Friday, 1500 Free
    Saturday, 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday, 50 Free, 100 Fly, 200 IM, 200 Free

    Updated June 2nd, 2011 at 12:59 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Chicken

    by , June 1st, 2011 at 10:03 PM (Chicken's Nuggets)


    How's this for a nice suit to wear for my October Catalina crossing?
    Categories
    Uncategorized
  4. Double Wed Jun 1st, 2011 SCY

    by , June 1st, 2011 at 06:51 PM (Ande's Swimming Blog)
    Double Wed Jun 1st, 2011 SCY

    Subscribe to Ande's Swimming Blog


    Chris Coached
    UT, diving well SCY
    noon to 1:15 dove 12:07ish
    wore B70 training jammer
    swam with Kelly, Pat, & Stan beside James Fike


    WARM UP SCY
    assigned 3 x 400
    did 700 ish

    Main SET: scy

    5 x 100 k fast on 2:15 best ave
    did no board fl k, led my lane
    went 1 - 4 push 1:10, 1:09, 1:08, 1:09,
    #5 dove 1:03

    200 easy

    5 x 100 fr fast on 2:15 best ave
    led my lane
    went 1 - 4 push held 59's & 60
    #5 went 57

    200 easy

    assigned 4 x 300 on 4:30 desc done 100 fr 100 im, 100 fr
    did: 4 x (100 easy, 150 skip, 50 strong)


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  5. Wed., June 1

    by , June 1st, 2011 at 05:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x 100 back kick @ 2:20
    25 flat kick (arms at sides)
    25 nubbers (arms at side, rotating side to side)
    50 BAE (kick with bottom arm extended, 25 right side, 25 left side)

    8 x 50 single arm backstroke @ 1:05
    25 left arm, 25 right arm

    12 x 50 backstroke @ 1:05
    cruise, focus on DPS
    8 SDKs per length/7-8 strokes first 25/8-9 strokes 2nd 25

    4 x 100 fly kick @ :15-20 RI
    50 flat kick (arms at side)
    25 left side
    25 right side

    8 x 50 single arm fly @ :15-:20
    25 left arm, 25 right arm

    6 x 50 (only set for which I used fins)
    25 easy speed DPS fly + 25 EZ

    100 easy

    Total: 3300

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

    Commentary:

    Did a pure recovery workout today. Swiped and modified one of Chris' sets from this am and used it for back and fly.

    Got more blood work back. My T4 is still slightly low, but my T3 is now too high. It's so difficult to get thyroid levels properly adjusted. The high T3 probably accounts for my occasionally elevated heart rate (even when just cruising in the water), constant hunger, and absolute heat intolerance. And perhaps this is why bikram has seemed so difficult lately. All other levels are normal now except for my RBC magnesium, which is still low. Work in progress ... One HUGE bonus of having a functioning thyroid gland is that I do not seem to be particularly gluten or lactose intolerant anymore.

    Summer swim practices start today! And I have a Referee clinic scheduled for tomorrow night. I really have no interest in being a referee (perfectly content to S&T), but our team is in dire need of more Refs. And since I try not to make a habit of being a selfish b*tch, I let myself be persuaded to attend.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/02/11

    by , June 1st, 2011 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 200 3:30
    1 X 100 -

    1 X 200 kick followed by 100 easy swim

    10 X 50
    odd: blocks- 25 sprint/25 easy
    even: 25 easy/25 build to race finish

    10 X 50 kick 1:15
    #3-6-9 are fast

    1 X 100 IM 2:00
    1 X 100 stroke 2:15
    1 X 100 free 2:00
    Three times

    1 X 50 fast 1:30
    1 X 100 fast 3:00
    1 X 150 easy 3:00
    Choice. Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  7. Decisions...decisions....

    by , June 1st, 2011 at 01:50 PM (Year Three: The Road Back)
    So, today's workout was another one that I had recycled from a few weeks ago - with there being no coach on deck and all. My lane mates did not object, so here's what we did:

    400 Warm-Up
    3 x 200 Kick on 4:00 (easy/hard by 50)
    6 x 150 Speed Play on 2:30 (h/e/h, e/h/e, all h, repeat)
    1 x 100 Easy Free on 2:00
    8 x 50 Free on 1:00
    6 x 50 Free on :55
    4 x 50 Free on :50
    1 x 50 Free ALL OUT - got :35 (ugh!)
    450 Cool-Down
    Total Yards - 3400


    I must say, I felt lousy the entire swim. The 150s were really rough - no speed and dead legs. The 50s were slow - hard to go under :40. And, the all out.... :35?! Ugh! This was definitely not the result I wanted. Here's the thing though. I've been doing the 60-day NFL Training Camp challenge on the Wii. I'm right around Day 40 - and I can definitely see improvement in my leg and arm muscles (i.e. I see muscles ). But... I'm dead tired - all the time. Between swimming and the challenge workouts, my body feels shot. I don't swim the way I want to AND I don't lunge/jump/squat/etc. the way I want to.



    There's the background. Here's my issue. My next meet is not until July 2nd - two weeks after I would finish the entire 60-day challenge. I'm sure that my body would recover during those two weeks. (Note: "sure" means "I hope") I don't want to stop doing the 60-day challenge because I'll feel like a quitter. Yet, swimming is my focus. So... which is more important? Suck it up in the pool and do the best I can under the circumstances realizing I'm building muscle that will (read: should) make me faster when I compete -or- lay off the high intensity challenge workouts so I can feel like a better swimmer now? There's my debate in a nutshell. Knowing me, I'll probably stick out the 60-day challenge and hope for the best. But... as I get farther into the challenge and the workouts have gone from 30 minutes to 45 minutes.....



    Any advice?


    There's my ranting and raving for today. Enjoy your swims! (I'm hoping for a nap. )
    Categories
    Swim Workouts
  8. Wednesday, 6/1/11

    by , June 1st, 2011 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    Did a double today.

    AM swim in Elko
    SCY
    Warm up
    300 swim free
    300 pull w/p&b
    200 kick on back

    Main set
    10 x 200 20 sr
    odds back, evens free

    Cool down
    100 easy

    PM swim in Boise with 2 friends
    SCY
    Warm up
    200 swim
    200 kick
    200 pull

    Main Set
    4x through w/1 min rest between rounds
    1 x 100 free/1:30
    - ave 1:15
    2 x 50 back/1:00
    - ave 41
    4 x 25 fly/40
    - ave 17

    Cool down
    200 easy

    Total: 2000 yards

    Total for day: 4900 yards

    Updated June 1st, 2011 at 09:34 PM by poolraat

    Categories
    Uncategorized
  9. Wed Jun 1st, 2011 LCM

    by , June 1st, 2011 at 11:44 AM (Ande's Swimming Blog)
    Wed Jun 1st, 2011 LCM

    Have another training interruption between
    Sat Jun 11th & Sun Jun 19th
    going on an Alaskan Cruise for my parents 50th
    Think the ship has an exercise room and several pools, hope to keep the feel

    Subscribe to Ande's Swimming Blog


    WEIGHTS
    quick one, just 1 warm up set 1 training set on
    lat press, lat pull, bench, leg press

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove 6:08ish
    wore B70 training jammer
    swam with nate & todd
    beside chris, marcio, tyler, Brandon, Larry & Jim


    WARM UP LCM
    assigned 3 x 400
    did 2 x 500 plus another 150

    Main SET: LCM

    5 x 100 k fast on 2:30 best ave
    did no board fl k, led my lane
    went 1 - 4 push 1:26, 1:24, 1:24, 1:23,
    #5 dove 1:18

    200 easy

    5 x 100 fr fast on 2:30 best ave
    led my lane
    went 1 - 4 push 1:10, 1:09, 1:08, 1:08,
    #5 dove 1:05

    200 easy

    4 x 300 on 4:30 desc
    done 100 fr 100 im, 100 fr

    8 x 50 on 1:00
    odds 1 fl bk, 3) bk br, 5) br fr, 7) fr fl
    evens 4 breaths

    50 fr fast
    roll start
    went 26

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  10. Wednesday, June 1, 2011 5:00am

    by , June 1st, 2011 at 11:10 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    200 Free Pull
    100 Kick

    3x thru:
    Swim w/ short fins
    2 x 25 Free w/ SDK to middle @ :35
    1 x 50 Free w/ SDK to middle @ 1:00

    100 Free

    2 x 300 Free Pull @ 4:00 (3:25, 3:15)

    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    ------------------
    2000 Yards 45 minutes
  11. Wednesday Workout

    by , June 1st, 2011 at 09:43 AM (Pete's swim blog)
    Free is improving a lot. I'm still catching out too far with my right hand and not pulling directly under my shoulder. Left side breathing is getting better and my stroke overall is more balanced.

    LCM

    400 Warm up
    200 Kick down/Drill back
    200 Worst stroke down/ Best back
    100 Easy
    400 Free

    300 Kick
    3 x 100 Free down/Fly back
    2 x 150 IM
    6 x 50 Free

    300 Pull
    3 x 100 Free down/Back back
    150 IM
    3 x 50 Free
    150 IM
    3 x 50 Free

    300 Kick
    150 IM
    3 x 50 Breast
    300 Pull
    150 IM
    3 x 50 Free

    200 Cool Down

    (5100m total)
    Categories
    Swim Workouts
  12. Day of drills, I am so uncoordinated

    by , June 1st, 2011 at 08:26 AM (Mixing it up this year)
    I just got my evaluation from Dr. G. back and desided to work on the drills he recommended. I am so uncoordinated at some of these.

    I can't believe I got the milage in today with all the drill work. Probably due to the use of the fins.

    500 Free
    10x50@:05R Free kick w/fins arms at side rotate from hips slowly, catch breath on every side
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (don't know if I was doing this one correctly)
    10x50@:05R Free w/fins & snorkle reverse catchup drill catch up is when both hands are at the hips (totally uncoordinated on this one because I am so used to catchup in front)
    10x50@:05R Free w/fins & snorkle watch hand entry and pull pattern, establish good catch and then pull straight back
    300 Fly kick w/fins from upper abs
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  13. Tuesday, May 31, 2011 A.M. & P.M.

    by , May 31st, 2011 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Went in this morning and did a measley little 2000 Yards. Nothing too special. Pretty much stretching out from my Memorial Day Massacre the day before!!

    Tonight:

    Warmup
    200 Swim (100 Free/100 Back)
    400 Pull (200 Free/200 Back)
    100 Fly Drill

    6 x 50 Kick on Back @ 1:00 w/ SDKs
    #1 had 3 SDK both lengths, #2 had 4 SDKs, #3 had 5, etc. up to #6 w/ 8 SDKs both ways (tough for me to do)

    1 x 300 IM @ 4:30
    1 x 100 Free @ 1:15
    1 x 200 IM @ 3:00
    1 x 200 Free @ 2:30 (went 2:13)
    1 x 100 IM @ 1:30
    1 x 300 Free @ 3:45 (went 3:19)

    2 x 400 Free Pull @ 5:30
    #1 only breathe right (this is normal) - went 4:40
    #2 only breathe left (have to think about this) and try to equal the time of the 1st one - surprisingly I went a 4:40 also!

    200 EZ cooldown
    -------------------
    3200 Yards (5200 Yards for the day)


    The IM/Free set was fun. I had a fair amount of rest after the IMs to get ready for a "fast" free with little rest, right into the IM again. The 300 Free at the end was tough, but I pushed it.
    The pulling set w/ breathing left vs. right was surprising to me that I had the same time on both. I figured the left side breathing would be a bit slower since it felt sooooo awkward to swim that way. Maybe it will help my 1500 if I can stretch out and use both sides of breathing occasionally during the race.

    Updated June 1st, 2011 at 12:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Tuesday, May 31

    by , May 31st, 2011 at 11:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    10 x 25 shooters

    Main Sets:

    6 x burst 25s @ 1:00

    2 x (75 fast fly w/fins + 125 easy)
    -- Went 41, 40
    -- Didn't feel good. Shoulders tired and perhaps not warmed up enough
    -- Worried about my 100 fly at Auburn; this is not a sprint event for me in LC. Well, not in SC either really.

    4 x (50 AFAP w/fins + 100 easy)
    50 breast, 31
    50 back shooter, 22
    50 breast, high 30-31
    50 back kick, no fins, high 32

    6 x (25 AFAP w/fins + 25 easy)
    3 dolphin kick w/board (12s), 3 flutter kick w/board (high 11-mid 12)

    100 EZ

    Total: 2300


    Bikram Yoga, 90 minutes:

    Forgot to use my inhaler before; that was a mistake. The humidity seemed even worse than usual with the heat at 95 or so today. The air condition broke down in my teen's high school, and they were sent home at 11:15.

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

    Commentary:

    My shoulders were somewhat tired from the 5K yesterday. But I wanted to do some sprinting anyway.

    I entered Auburn Nationals today:

    50 breast, 41.3 (6th event)
    100 fly, 1:15.00
    50 fly 30.70
    50 back, 32.70
    100 back, 1:13.48
    50 free, 29.50

    I entered all my 50s .5 faster than last summer. I entered the 100 fly @ 1:15. This is 2.5 off my best time, but without my B70, walls and long course training, I'll be surprised if I go that fast and manage not to DQ the last 10 meters. When I looked up my times, the prompt said I "should enter" my fastest time, but I declined as that is not at all what I think I will go. I entered the 100 back in a B70 time from 2008. This is likely too ambitious (and under the WR, I see now, hmm), but I sometimes underestimate myself and I don't think it matters all that much if I go a bit faster or slower in my particular heat. Hopefully, I won't be called an evil reverse sandbagger. I don't need any more intense negativity.

    Updated June 1st, 2011 at 12:45 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  15. Back At It!

    by , May 31st, 2011 at 08:22 PM (Year Three: The Road Back)
    Well, our mini-vacation to West Virginia is now over and it's back into the swing of things in Indiana. It's the last week of school for my girls, and the first week of practice for my new swim team. Whew! It's amazing how many little details can be necessary when either beginning or ending something. Should be an interesting - and busy - week. Of course, I knew all of that before I had to call the air conditioning guy (because our air went out - oh happy 90+ degree days) and before our wonderful cat dropped a lovely dead mouse at my husband's feet this morning - have to track down how Mr. Mouse got in the house in the first place. But.... we have three cats and they had a moving toy this morning. Can't be all bad, can it?

    Brief recap:
    Saturday - did 4400 yards at Charleston Y.
    Sunday - did 3600 yards at Charleston Y.
    Monday - off

    Since I'm swimming with my lane mates at the Fishers Y until school is over (then, I'm still undecided as to where I'll practice) and knowing there would be no coach on deck, I brought an old workout for us to do. I did, however, keep the distance Tuesday in mind (what was I thinking?!). Here's what we did:

    400 Warm-Up
    8 x 50 Drill/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
    - one minute rest
    1 x 300 Kick on 5:00
    1 x 600 Drill Cycle (w/ fins - fly, back, free, fly, back, free by 100s) on 10:00
    1 x 100 Free on 1:40
    - one minute rest
    1 x 100 Free on 1:40
    1 x 600 Drill Cycle (w/ fins - fly, back, free, fly, back, free by 100s) on 10:00
    1 x 300 Kick on 5:00
    Total Yards - 3800

    There was supposed to be a 300 cool-down, but I was out of time and used the 300 kick as my cool-down. Doing the 600 as a rotating drill cycle at least kept me interested - a 600 free swim was just hard to concentrate on this morning.

    Hope your swims are good ones!
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/11

    by , May 31st, 2011 at 05:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Two times

    1 X 50 easy 1:00
    1 X 150 fast 3:00
    1 X 50 easy 1:00
    Choice. Four times through.

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  17. Tuesday, 5/31/11

    by , May 31st, 2011 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    200 Swim - free and back
    3 x 200/4:00 Build (50 Drill – 100 Swim – 50 Kick)
    - #1 & 3 free, #2 back, 1-arm and fist drills

    With Fins and any other equipment:
    300 Swim/5:00 or 30sr
    - free, went 4:00, rest was time to take off fins, about 45 sec
    3 x 100 IM Kick/2:15
    - without fins was kicking at 2:00
    300 Pull/5:00 or 30sr
    - big paddles and buoy, went 4:10, rest was time to put fins back on
    3 x 100 Best Stroke Kick/1:40
    - flutter kick on back, went 1:20 on all

    Sprint set
    12 x 25 Back/40 – Very Strong
    - ave 18±
    1 x 200/3:15 smooth
    12 x 25 Free/35 – Very Strong
    - ave 16±
    1 x 200/3:15 smooth

    Warm down 100 easy back

    Total: 3100 yards

    Just as a sidenote, with today's yardage I passed 200 miles in GTD.

    Updated May 31st, 2011 at 07:29 PM by poolraat

    Categories
    Uncategorized
  18. Failure

    I thought I would write about something near and dear to my heart, Jazz and Geek's relationship... uh, or my recent failure.

    This was the plan yesterday

    Warm Up
    - 1x600 warm up
    Main Set
    -- 1:25 base scm for the main set
    - 2x500
    - 3x400
    - 4x300
    - 5x200
    - 6x100
    Cool down

    Everything was going grand until the 300s, where I miscounted the 2nd, adjusted the 3rd to get back on track, then miscounted the 4th. After miscounting 50% of the set, I needed to take a break. Swam an easy 200 back, then started where I left off and promptly missed the interval by 4 seconds on the very first 200. Missing the 200 interval by 4 seconds on an aerobic set is a sure indicator that the workout is over.

    Experimenting with failure has become a hobby of mine lately. Our team workouts LCM create a fast lane with a diverse ability level, thus a 1:40 base is about as fast as the intervals get. When not acting a blob, 1:40 provides about 20 seconds rest on a 100, so my goal is to maintain a 1:20 pace for every set on 1:40 base. The failure begins at 300s.

    Speaking of blobs, LW has made it perfectly clear that I am a revolting sack of suet. Self control failure?

    Which brings me back to Monday's failure. Breakfast was a 8oz latte, about 160 calories before my attempted 6k swim*. Not right before my swim, but a few hours before my swim. Diet failure... or success if the goal is to minimize suet and suck at swimming.

    Finally, I failed to get up and swim this morning. Motivation failure.

    Failing at Monday's set is perfectly acceptable but a little disturbing. The Waikiki Roughwater is about 4km, so that main set short course probably reflects the stroke count of a 4k open water swim and I would think that 1:25scm is a reasonable pace, but based on this, I would die going around the last buoy. Maybe more than a latte prerace.

    Maybe train with openwater addict who has been killing the dirty water swims lately?

    * Assuming I didn't Chris Stevenson the cool down
    Categories
    Uncategorized
  19. Recovery day

    Today I met up with a swim buddy at my local Y and did an easy recovery workout. We had our own lane for the entire time I was there, which was nice. I started out feeling a little tight—the muscles in my upper arms still felt a little bunchy from my weekend o’ swimming—but things loosened up as I went along, and I ended up feeling good and fluid in the water shortly after I started swimming the twosies set. Here’s what I did:

    1400 scy warmup (500s, 200k, 200p, 200 IM d/s, 6 x 50 fr w/ various kick patterns)

    2 x 450 (400fr/50bk)
    2 x 400 (350fr/50bk)
    2 x 350 (300fr/50bk)
    I took about :20 rest within each pair of swims, and 1-2 minutes after each pair.

    That was it for me. The long swims were relaxing--even mesmerizing--and I enjoyed them. It seemed odd, but actually a little comforting, after swimming outdoors so much recently, to be back in what felt like a little box. Afterwards I went upstairs to the gym for a good stretching session.
    Categories
    Uncategorized
  20. Tue May 31st, 2011 LCM

    by , May 31st, 2011 at 11:48 AM (Ande's Swimming Blog)
    Tue May 31st, 2011

    Subscribe to Ande's Swimming Blog

    We started a new 6 - 7:30 morning sched & every morning practice will be LCM. I need to leave my house by 5:15 to arrive on time which makes lifting weights before practice a bit challenging.

    Whitney Coached
    UT, main pool LCM
    6:00 7:30 dove in on time
    wore B70 training jammer
    swam with chris, nate, mike, & todd
    beside Larry & Kelly
    Saw Tyler on deck but he bought a new house forgot to take out his trash so he left

    WARM UP LCM
    3 rounds of 200 fr 100 rev IM

    Main SET: LCM

    4 x 150 on 2:10
    4 x 50 fl desc on 1:00 (drilled)

    4 x 150 on 2:10
    4 x 50 bk desc on 1:00

    4 x 150 on 2:10 breathe every 3
    4 x 50 br desc on 1:10

    4 x 150 on 2:10 (supposed to breathe every 7)
    4 x 50 fr desc on 1:00


    400 IM 25 fast, 75 drill

    400 fr DPS keep strkes under 30 per length


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts