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  1. Tuesday May 1st

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    500 warmup

    16 x 75 @ 1:45, 25 kick + 25 drill + 25 swim. 4 each stroke IMO
    200 easy

    8 x 100 IM @ 1:45
    200 easy

    * 2900 yards *


    My fly is awful so 2000 yards of IM, even broken up into bite-sized chunks, really hurt.

    Updated May 3rd, 2012 at 07:04 PM by eric.carlson

  2. Back to the Gym, Wed., May 2

    by , May 2nd, 2012 at 05:13 PM (The FAF AFAP Digest)

    RC exercises, 15 min
    (and did 15 min last night)
    flutter kicks on bosu, 10
    total ab machine, 100 x 2 x 25
    good mornings, 55 x 1 x 10, 60 x 2 x 10
    explosive leg press, 190 x 3 x 12
    extreme angle goblet squats on stacked steps, 35 x 3 x 10
    seated narrow grip row negatives, 60 x 4 x 10
    leg abductor, 90 x 3 x 10
    skull crushers, 40 x 3 x 10


    Started off light with the weights. Still won't be doing much upper body lifting until after a couple more cycles of PRP. My next set of jabs is Monday.

    Didn't have time for a swim today. But I am powering up my MF for some practice tomorrow in preparation for my gridge with James next Wednesday. Trash talking aplenty can be found here: [ame=""]U.S. Masters Swimming Discussion Forums[/ame].

    Still feeling tired from last weekend's travel/swim extravaganza. Think I just need a couple more good night's of sleep.
  3. Workout 05/02/12: afternoon

    by , May 2nd, 2012 at 02:01 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    8 x 150 on 2:00
    - 1-4: FR pull with buoy
    - 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)

    4 x 75 Indiana IM's on 1:15
    4 x 50 Quarters Strong BK on :55
    4 x 50 on :50
    - 25 FLY burst 4/6/8/sprint
    - 25 FR DPS

    100 loosen and out
    (Solo/Rec/2600yds/45 min)

    Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.

    I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.

    On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).

    Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.

    I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...

    Updated May 2nd, 2012 at 09:04 PM by rxleakem

    Swim Workouts , Planning
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/12

    by , May 2nd, 2012 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 100 1:45
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 -

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 100 swim -

    4 X 50 1:10
    1 X 100 easy 2:20
    Four rounds. 50's are choice and are descend 1-4.

    5 X 300 pull 4:45

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Wednesday, 5/2/12

    by , May 2nd, 2012 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Even though I could have swam outside this morning I decided to stay inside since part of the workout was from starting blocks and none are up outdoors.

    Warm up (1000)
    400 swim, alternated 100 free/100 back
    200 kick, did with board & snorkel
    200 drill
    8 x 25/30 odds strong, evens fast, 1-4 free, 5-8 back

    Main Set#1 (800)
    4 x 100/2:00, #1-3 build, #4 fast
    - went 1:18-1:15-1:14-1:11
    4 x 50/1:15, #1-3 build, #4 fast
    - went :36-:35-:35-:33
    4 x 25/:45, #1-3 build, #4 fast
    - no times on 1-3, #4 under 15
    100 easy

    Main Set #2 (600)
    12 x 50/1:30, odds AFAP backstroke from blocks, evens recovery
    - on fast ones, went :35-:34-:34-:34-:35-:36

    Warm down (400)
    8 x 50/1:00 easy

    Total: 2800 yards
  6. Almost More Swimming than Kicking....

    by , May 2nd, 2012 at 11:38 AM (Year Three: The Road Back)
    And so the progress continues.

    In the last few days, I've been able to flatten out my left arm for fly a bit (doing one-arm drill) and even do a 25m of full fly (wearing fins). On the freestyle front, I swam a continuous 600 meters two days ago (which is 300 meters longer than my previous continuous swim) and actually was able to descend 6x75 Free today. I'm still not "fast", but am feeling more comfortable in the water and am starting to slowly play with my stroke speed and not have too much fear that my shoulder will blow out again. So.... it's coming, but I'm still trying to be patient and continue with the baby steps (although "bigger" baby steps).

    I am also trying to both play around with longer fins (so I can remember what speed feels like) and going without fins (so I build back my endurance and strength). Kind of a tricky balancing act, but I think it's working so far. Again, it's a work in progress.

    Odd thing though is that for the first time, I can really feel the underwater catch of my fly. YAY! I guess I didn't know what I was missing, but I'm really looking forward to putting the entire stroke back together and seeing how fast I can go. I'm also getting much better at feeling a strong catch with my freestyle. I guess when you are forced to go slow and pay attention to the little details of how you place your hand, rotate your shoulder, etc., the little things you never took time to figure out before become really evident.

    Can you tell that my confidence is going through the roof? I'm not back yet by any means, but I'm no longer wondering "if" I'll get back, but "when" I'll get back. Maybe the end of open water season this year? If not, then definitely for 2013 USMS SCY Nationals - which are being hosted by my team in my backyard! What better motivation could there be?

    Anyhoo, here's what we did today:

    400 Warm-Up
    8 x 50 Drill / Swim w/ fins (rotated through fly, back, breast) on 1:05
    12 x 25 Kick Hard on :30
    4 x 50 Kick on 1:30 ALL OUT FAST!
    1 x 50 Free on 1:00 Easy
    Main Set
    - 6 x 100 Fly w/ fins on 2:00 1>3,4>6 (fastest was 1:22!)
    - 1 x 50 Fly w/o fins on 1:00 Easy
    - 6 x 75 Free w/o fins on 1:40, 1>3, 4>6
    - 1 x 50 Free w/o fins on 1:00 Easy
    - 6 x 50 Kick on 1:00 1>3,4>6
    50 Cool-Down
    Total Meters - 2850

    Enjoy your swims today!

    Updated May 3rd, 2012 at 12:53 PM by kgernert

    Swim Workouts
  7. 05.02.12 - Wednesday workout

    by , May 2nd, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Started off pretty sore but shook it off and had a great 8 x 100 near the end of the workout.


    400 Warm up

    200 Free - 3:00 (2:25)
    3 x 50 Stroke - :50 (Fl/Bk/Br)
    3 x 50 Stroke - :45 (Fl/Bk/Br)
    Quick break

    6 x 75 Up/Down - 1:15 (:10) Base stroke fly, convert to free
    6 x 75 Up/Down - 1:15 (:10) Base stroke free, convert to kick
    8 x 25 - 4 x (25 Hard fly [2 breaths] - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard kick - :30, 25 Easy kick - :30)
    8 x 25 - 4 x (25 Hard back - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard pull - :20, 25 Easy free - :30)
    50 Easy

    8 x 100 Up/Down Stroke - 1:15 (:05) Base stroke free
    50 Easy
    My plan was to alternate 100 Free - 1:15, 25 Stroke/75 Free - 1:15 with the stroke being IM Order. If I was feeling ok, I'd throw in 25 fly on the last 100. I actually struggled more with the 100 free than I did with the 25 stroke/75 free. I think I was picking up the pace when I started with stroke and then slacking off when I didn't have to worry about stroke. I felt ok at the end so I swam the last 25 fly. Did a 1:12. Even though I got behind the pace a couple times, I found a little extra to get it back. Good set.

    8 x 25 - 4 x (25 Hard fly [2 breaths] - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard kick - :30, 25 Easy kick - :30)
    8 x 25 - 4 x (25 Hard breast - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard pull - :20, 25 Easy free - :30)

    100 Cool down

    (4400 Total)

    Updated May 2nd, 2012 at 02:41 PM by pmccoy

    Swim Workouts
  8. Wed, May 2, 2012

    by , May 2nd, 2012 at 09:05 AM (Workout Swimmer)
    Long Course at 5:30 "beside" ATAC
    Practice this AM was sort of what ATAC did, but I cut everything by about 100 m, then added it on at the end.

    500 back/free
    400 P, speed-play by 50's
    6 x 150 free/stroke/free
    3 x 300 stroke (#1 free, #2 back/free, #3 breast/free)
    4 x 100 kick
    500 easy free (actually, I guess I would have to say that MOST of the workout is "easy" these days)

    Total: 3500 LCM

    **Wore my elbow braces today, in hopes that my muscles might be a bit less tender - I know I'm kinda pushing it this week - after having been off for basically a month due to two sets of surgeries - but I'm off T,W,Th this week, so thought I'd take advantage of it. Swam in the early AM today cuz I have to take Superkid to get a passport & FBI fingerprinting for his mission - he's going to the Netherlands/N.Belgium Mission in August! Woo Hoo - so excited for him, and so much to do to get ready by then! FBI clearance is #1 on our list of things to do today! Passport is #2.
    **Did a little math to figure out how in the world I am going to "catch up" on my GTD deficit of 29.2 miles. Boy - take off basically a month & see what happens! lol. Anyway it doesn't look too bad, if I swim 4 days a week, I basically have to do 4850/day for the next 12 weeks - if I get in 5 days it goes down, of course. I love getting in doubles when I can, so as soon as I'm in better shape, I'll probably be able to be back on track by the end of August. (Don't want to kill myself off, after all.)
  9. Wednesday 5/2/12

    Wednesday 5/2

    AM only SCY

    500 swim
    6x50 kick w/ board (FR) D1-3 in groups of 2
    2 @ 1:00
    2 @ :55
    2 @ :50
    3x100 @ 1:40 50 drill/50 build

    4 @ 1:15 D1-4
    4 @ 1:10 hold red HR (1:02, 1:03, 1:03, 1:02)
    4 @ 1:05 hold red HR (1:01, 1:02, 1:02, 1:01)

    2x (rolling I.M., #1 was FL/BK/BR, #2 was BK/BR/FR on each distance)
    2x75 @ 1:20 kick
    2x150 @ 2:15 drill/swim by 25
    2x225 @ 3:00 D1-2

    300 EZ

    Total: 5000

    Updated May 2nd, 2012 at 04:27 PM by Calvin S

    Swim Workouts
  10. do i have arms and legs left?

    by , May 2nd, 2012 at 07:41 AM (Mixing it up this year)
    After my weightlifting on Monday and the workout from this morning, I can barely lift my arms. My legs are not as abused due to having the knee and hip issues so I baby them more.

    I made the decision today that when the workout reads stroke I will do fly. This is going to hurt.

    600 free
    4x(3x50@1:15 kick + 2x25@:45 shooters
    50's are Rd 1 fly Rd 2 bk Rd 3 br Rd 4 fr

    10x50@1:00 w/fins descend 1-5 free 6-10 stroke i did fly at 200 pace. Went 41,40,38,36,35,48,49,47,44,41
    50 EZ

    4x25@:45 IM order
    50 build fly @1:00
    100 IM smooth
    100 EZ

    4x50@1:00 IM order
    50 build kick @ 1:15
    100 kick at 200 pace

    100 EZ

    Total 2800 yards
  11. Monday April 30th

    Santa Clara Swim Club Masters - LCM

    200 swim
    4 x 50 @ :10 rest, pull with buoy and paddles, count strokes on 2nd 25, descend each time

    4 x 50 @ 1:20 flutter kick
    150 kick on back, dolphin kick + flutter by 25
    50 easy

    4 x 25 one arm drill with small fins, rotate body 180, breath on same side as pulling arm
    4 x 50 swim with fins, concentrate on body rotation

    2 x 200 @ 3:30
    3 x 150 @ 2:40
    50 easy
    4 x 100 @ 1:40 free with paddles

    6 x 50 @ 1:20, 25 sprint + 25 active recovery

    * 2800 meters *
  12. May 1...

    by , May 1st, 2012 at 09:55 PM (Alex's swim journal)
    Started off a new month in the FLOG with a "measly" 2000-yard workout and a sea of blank days in front of me. April was a good month, filling the FLOG screen with swim workouts. April was my first 50-mile month (55 actually). Now a new month begins!

    Still a little sluggish from my 11K on Saturday and Sunday's service project, I took the day off yesterday. Today I told myself I had to get in for a short swim at least. After 500 I was feeling slow, so I stopped to adjust my goggles and jumped into a couple of short sets to knock the cobwebs off: 5 x 100 on 1:45 and 10 x 50 on :55. I finished with another 500 in a 1:45/100 pace.

    2000 SCY in 36 minutes total time. And so it begins again...
  13. Tuesday, May 1, 2012 5:00am & almost 5:30pm Grrrr...

    by , May 1st, 2012 at 08:45 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    200 Free Pull
    200 IM Drill

    I looked at the white board on the wall and stole this from the age groupers practice the night before:


    3 sets of 6 x 125s (1st round Fly, 2nd Back, 3rd Breast) All Free is FAST

    I saw no interval listed, so I picked 2:00
    • 5 lengths Fly (Back Round 2)
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free
    Quite a fun set, but I skipped out on Round #3. There's no point to that much breaststroke for me.

    7 x 100 Free Pull
    • 2 @ 1:20
    • 2 @ 1:15
    • 2 @ 1:10
    • 1 @ under 1:05
    100 EZ

    3000 Yards


    Was going to go to the YMCA pool tonight for another dip, and then the parking lot was empty. Uh-oh. Big sign on the door that said something like "unexpected incedent caused closure of pool until tomorrow at 5:30AM".
    I can only hope it wasn't a gigantic code brown.
  14. Tuesday 05/01/12

    by , May 1st, 2012 at 08:33 PM (Workout Swimmer)
    Swam at lunch with Trousdale group today.
    Very happy with my left arm today - very unhappy to see how out of shape I am - I knew I was out of shape, but geez. I also know that for every day out of the water means 2 in the water to make up for it.

    24 x 50 (6 ea SKPS)
    500 pyramid IM on :30 base/25
    50 easy

    750 pyramid P on :20 base/25
    50 easy
    500 (50 free, 25 back/25 breast)
    500 free easy

    Total: 3550

    I figure I'll let myself use my paddles again in about 3 weeks, and hope to be ready to swim with the kids again in June. What I really need more than anything at this point is simply time in the water.
  15. My Vids--Funnier than Fort's! Click here!

    by , May 1st, 2012 at 06:32 PM (The Labours of SwimStud)
    50 BR
    [nomedia=""]Rich's 50 breast, Greensboro 2012 - YouTube[/nomedia]

    200 BR
    [nomedia=""]Rich's 100 breast, Greensboro Nats - YouTube[/nomedia]

    [nomedia=""]Rich's 50 free, 27.1, Greensboro Nats - YouTube[/nomedia]

    100 FR
  16. Tuesday 5/1/12

    Tuesday 5/1

    PM only LCM + Crossfit


    This is taken directly from PWB's HVT thread and modified slightly for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 1:30 D1-4 (1:15, 1:14, 1:11, 1:09)
    4x100 @ 2:00 kick on side 25 FL/25 FR
    6x50 @ 1:00 #1 and #6 EZ FR, #2-5 IM order build to fast
    4x50 @ 1:00 w/ fins 10/12/14/16 strokes fast
    100 EZ

    3x300 @ 5:00 FAST (3:33, 3:34, 3:36)
    6x50 @ :40/ :45/ :50/ :55/ 1:00/ 1:05 Active Recovery

    8x100 @ 1:45 w/ fins #1-3 (w/ board), #5-7 (on back in S-line) kick 25 FL/25 FR, #4 and #8 EZ FR

    4x50 @ 1:00 w/ fins and paddles odd FR even BK, 2 with R arm only, 2 with L arm only

    Total: 4000


    40 yd shuttle run (cones set up every 10 yds)
    20 air squats
    40 yd shuttle run
    20 push ups
    40 yd shuttle run
    20 mountain climbers (20 on each leg)
    40 yd shuttle run
    20 jumping lunges (10 on each leg)

    Finished with a short 15 minute soccer game on the adjacent fields.

    Updated May 2nd, 2012 at 08:53 AM by Calvin S

    Swim Workouts
  17. Vids & Recovery Swim, Tuesday, May 1

    by , May 1st, 2012 at 05:02 PM (The FAF AFAP Digest)

    I did almost the exact workout from the HIT forum today:
    [ame=""]U.S. Masters Swimming Discussion Forums[/ame]


    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ :15 RI
    8 x 25 shooters w/fins @ :20 RI

    Main Sets:

    6 x 250 @ :15-:20 RI

    200 flutter kick w/board & fins + 50 scull
    2 x (200 IM drill + 50 kick)
    200 backstroke kick + 50 scull)
    2 x (200 stroke + 50 kick)
    -- 1 backstroke, 1 breaststroke
    50 EZ

    6 x 75 kick @ :20 RI
    25 shooter + 50 kick

    100 EZ

    Total: 3150

    -- Still pretty tired from travel/meet/sleep deprivation. Last night was the first really good night's sleep I'd had in ages.



    50 BACK, 27.24

    Elaine filmed this and got a very close up view. (Thanks!) I know Speedo and Water Rat have views from above.

    My start was somewhat flat. I need to work on flicking my toes, I guess. I counted 9 & 10 strokes on the first and second 25s (not counting the free pull on the turn) and 15 kicks on both lengths. Hit the 15 meter mark on the first length perfectly, though I can hear Elaine worrying that I'd kick past it. (I hear that on all my 50 back vids. ) I can't tell how close to the 15 m mark on the second length I was because of the close up. As Speedo mentioned to me, I did veer off toward the lane line going into the first turn, but managed to return to the center off the turn. Still a bit shellshocked that I went a 27 low. Teen Fort's high school team would love me on their medley relay. Ha!

    50 Fly, 26.31

    Here is Stud's vid. It shows I have a pretty darn good lead coming off the turn for a 50.

    [nomedia=""]Leslie 50 Fly 2012 Nats - YouTube[/nomedia]

    100 Fly, 1:02.2 (29.4/32.3)

    Stud and Elaine video'd this one.
    (I think Stud needs to make this viewable.)

    I'm in lane 6. I had a great start, right at the 15 meter mark, just barely legal. I had a terrible god awful first turn with a huge glide, which was a bit demoralizing Susan William mentioned this to me right after the race, and Elaine's video shows it in all its glory. My second turn wasn't much better either. I think this was partly due to a lack of mental focus for this race and partly due to the fact that I swim it once a year and thus don't have kick/stroke counts. I cruised the first 3 lengths worrying about the piano and trying to rely on my SDK. The arms only started getting heavy the last few strokes. These splits, less than 3 seconds apart, are downright amazing for me. I've never done that before in the 100 fly. If this had been a focus race and I wasn't such a big nancy, I definitely could have gone out faster. Next time, I'd like to: (1) focus on snappy turns; (2) work the SDKs harder, (3) better breakouts, and (4) out slightly faster. But I felt poorly and fatigued on Friday. Under those circumstances, it's hard for me to wrap my brain around a 100 fly.

    This is probably faster than the 1:11.3 that I swam in SCM at NE Champs. And it is a second faster than last year, which is nothing to sneeze at. I do think, however, that there is a limit on how much I can improve in this event. This is definitely my "fake it" event. First, I just can't train a lot of fly or develop real fly conditioning. (Though before the shoulder pain hit, I was doing some fast broken 100s flys in practice.) Second, since I didn't start masters until 44, I am just lacking an aerobic base from the 24 year hiatus which my competitors are not. It appears that very few women over 50 even want to swim this event; entries are always quite low. Maybe this event just becomes harder with age. Thoughts on this anyone? That said, I still think I can do a 1:01 again on pure HIT training. More monofin work!

    One hilarious thing: I took at peek at KPN in lane 5 like an 10 & U! hahaha

    100 Back, 1:02.61 (30.3/32.2)

    [nomedia=""]Leslie's 100 back, 1:02.2, Greensboro Nats - YouTube[/nomedia]

    This video confirms what I thought during the race -- my usual UW kick count was way off. I went 14-12-11-8. At Albatross I was 15-15-15-10. This definitely cost me time. I tried to take it out very controlled so I would have something coming home. But I felt tired with no leg power the whole race. KPN owned me on the last 25. I'm quite sure I can go faster on a better day. My splits were good, just too slow. I should definitely be out in a mid to low 29. That's about what I went out in at the Albatross meet, converted. I could also tell that I flopped some on the start with my foot slipping slightly. Psychologically, that's a bad way to start a race.

    For reference, this race is .62 off what I swam at Atlanta in a Jaked and my second fastest time ever, faster than another B70 swim. I know I have a PR in this event in me.

    Updated May 1st, 2012 at 08:50 PM by The Fortress

    Swim Workouts
  18. LCM workout on my own!

    by , May 1st, 2012 at 03:24 PM (Chowmi's Blog)
    LCM @ SMU Outdoor pool
    cost me $5.00
    but i'm not buying a summer pass @ $150 'cause I don't think I will actually go 30 times!!!

    My OWN lane. For the first 1600....

    400 warm up

    8 x 50 on 1:00
    25 IM stroke/25 moderate free
    held 37 (free/free) to 43 (breast/free)

    8 x 50 on 1:00
    Kick with Speedo Optimus fins
    2 on tummy/2 on back
    held 37-40

    8 x 50 on 1:15
    "backward rotating 12 1/2"
    start with easy 37.5; fast last 12.5
    easy 25/fast 12.5/easy 12.5
    easy 12.5/fast 12.5/easy 25
    fast 12.5/easy 37.5
    total elapsed time 36-40's

    8 x 50 on 1:00
    pull BUOY yes, you read this right! and paddles and snorkel
    held just under 40s

    4 x 50 no interval
    2 with TYR burner fins/2 no equipment
    strong push off and sprint 10 strokes

    The End


    I felt ok. It was a bit weird to swim on my own and LCM, completely off my normal routine of swimming @ Baylor SCM indoors. I also had to project my Don't Share with Me! persona, so that was also another thing I was multi-tasking and it was a bit distracting. I made an extra effort to huff and puff loudly on the walls in lieu of swimming fly. That actually seemed to work!

    Since I rarely swim LCM, this was a good time to do a bunch of 50's just to get more used to the length. I had very little "burst" speed today. I'm not sure if that's because i'm out of bursting shape, or from the dryland stuff I have been doing. Probably both. I was NOT happy with lack of transition speed between the fast and easy 12.5's. So that is definately something to work on.

    I included my paces above since I don't know what is a "good time".

    Last night:
    Legs and Back X, Ab Ripper X
    ==> I am replacing a lot of the side and directional lunges with sneaky/tip toe lunges and the multi-step lunge and weights, and also replaced a few other things with the wall squats. For some reason, those are a bit easier on my knees and it incorporates balance and simply moving your entire body from one side of the room to the other, with a graceful, controlled turn. The problem is my legs are getting stronger but I can tell I am limited by the knee area. Absolutely no way on the chair lunges. I don't do the pull ups, but get on my vasa and swim away.

    I am replacing Yoga X with Core X. Since I already do yoga within my free stretch and about 20 mins x 3 days a week, I think the Core X would be a better fit. I don't see why they only use Core X in the 4th week of the cycle.

    I'll probably accelerate week #7 and bank this week's rest day for Saturday, since I swim the meet on Sun AM.
  19. Tuesday, 5/1/12

    by , May 1st, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Made the switch to the outdoor, 25 meter pool this morning. It's nice to be outside again! Did this workout all free as the backstroke flags were'nt up yet.
    (air temp - 41, pool temp - 82)

    Warm up (900)
    200 swim - 200 kick - 200 drill
    6 x 50/desc 3/1:00, 3/50

    Main set: (1400)
    2 x 50/1:00 smooth build
    - went 41-42
    1 x 100/2:10 - best effort neg split
    - went 1:25

    2 x 75/1:30 smooth build - not sure of times and guessed on interval because couldn't see clock from far end of pool (steam and glare)
    1 x 100/2:10 best effort (50 - 10sr - 50)
    - went 1:20

    2 x 100/1:50 smooth build
    - went 1:40
    1 x 100/2:10 best effort (50 - 10 - 25 - 5 - 25)
    - went 1:20

    2 x 125/2:15 (?) smooth build
    - not sure of times
    1 x 100/2:10 best effort (25 - 5- 25 - 5 - 25 - 5 -25)
    - went 1:22 guessed on the 5 sr on far end

    2 x 150/2:20 (2:40) smooth build
    - went 2:28-30

    Kick set: (400)
    1 x 400 IM all on back

    Warm down
    100 easy free

    Total: 2800 meters

    After work went on 21 mile bike ride. Was a tough one with the 10-12 mph headwind on the last half of the ride.

    Updated May 2nd, 2012 at 05:40 PM by poolraat

  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/02/12

    by , May 1st, 2012 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 250 IM 4:30
    Rotate extra 50 in IM order

    1 X 200 3:20
    4 X 100 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4550 Y/M
    Swim Workouts