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  1. Easy Aerobic

    by , December 27th, 2011 at 09:14 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board no fins
    - 200 back
    Main Set
    - 25 minutes easy continuous swim

    The plan was to do a sprint workout today, but when I did the first sprint it didn't seem sharp and didn't seem to be max effort. I might have needed more warm up, or it might not be ideal to do a sprint workout the morning after weights, but training sprints without actually sprinting seemed pretty dumb.

    Worked on turns.

    Thursday we are going to try to get to the pool a little earlier to get a full hour in and I will make another attempt at a sprint practice.
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  2. 12.27.11 - Tuesday workout

    by , December 27th, 2011 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83. Wore drag suit for most of the workout. Not liking my drag suit much.

    SCY

    450 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    150 Easy (Took and extra 100 easy so Roger could warm up some)

    9 x 200 - 3:00
    #1, 9 - 200 IM
    #2 - #8 - 100 Free + Convert 25k/75 Free -> 100 IM Kick -> 25k/75 Free
    100 Easy

    10 Times through (Took drag suit off)
    * 100 - 1:10 (1:05-1:08)
    * 50 - :50

    200 Cool down

    (5200 Total)
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    Swim Workouts
  3. A bad back day....thank goodness I swim

    by , December 27th, 2011 at 07:20 AM (Mixing it up this year)
    This was one of those days the litte old lady showed up.

    I have to say I am not 100% but I can move better now.

    10x100@2:00 free
    500 free kick w/fins. Every 3rd 25 fly kick
    5x100@:10R fly drills meant to loosen my back w/fins
    500 free w/paddles & bouy
    100 kick free w/snorkle
    100 free w/snorkle

    Total 2700 meters
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  4. Monday, December 26, 2011 5:00pm 2nd swim

    by , December 26th, 2011 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    16 x 25 w/ Speedo Biofuse fins
    Odds - underwater SDK (1 breath) @ :30
    Evens - Fly fast (after SDK halfway) @ :40

    100 Kick w/ board

    12 x 100 Free @ varying interval pattern
    • went straight thru the rotation (no breaks)
    • 1:30, 1:25, 1:20, 1:15
    • 1:25, 1:20, 1:15, 1:10
    • 1:20, 1:15, 1:10, 1:05
    The 1:10s were a little tough, and I had to really suck it up to make the 1:05, came in right at 1:05 on the last one.

    100 EZ and out
    ----------------------
    2800 Yards


    +3900 Yards from the a.m.
    ===========
    6700 Yards for the day
  5. Workout 12/26/11

    by , December 26th, 2011 at 08:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x 50 on :45 DPS Free
    6 x 50 on :45
    - Odd free, Even Back

    9 x 50 Kick on :60
    - Free with boad, back w/o, fly on side

    50 EZ

    Repeat four times:
    - 200 Pull with buoy (descend pairs)
    - 50 Fly swim
    -> 1-2 Back, 3-4 Free

    4 x 100 Quarter's Strong FR on 1:20
    -- well, side cramp on the last length on # 2, so I added an ez 50 (only 250 total)

    Long ez 350 w/d
    (3000, 55 minutes)
    ---------

    Still feeling better, slowly, with increased appetite from the infection that has been hampering my efforts. I didn't want to go super hard today, just strong with some increased yardage. I held :33-6 for the first 10 50's, and noticed that as the kick set progressed my times dropped, which was nice.

    On the 200's I pulled 2:40 then 2:31 on the back, and I had hoped to descend the free more but pulled 2:21 and 2:19. Probably took out the first of that pair too fast. The flys held stead at :33. On the Quarter's I went 1:09 on the first, but that cramp took the wind out of my sails for the rest of the night since I did not feel any better after the ez 50.

    We had a great Christmas in our home. Our big family party was excellent - lots of conversation paired with the good food. Plenty of cookies left over, and I was able to not get my wife to send them home with other people - success! On Saturday I lead a Christmas Eve service at the local nursing home in town where I bring a message the first Sunday of every month - lots of good caroling there with the group.


    After that I went to church for our Candlelight service, then made cheese popovers at home for the family after my daughter got out of work. Christmas day was quiet, with older kids and dad sleeping in until 9. Then we just munched on leftovers and watched Christmas movies after we opened gifts.


    For the rest of the week... I will plan to get in workouts on Wed and Thurs (maybe Fri am before work if I'm super motivated), then stay dry until next week. Keep adding to those GTD logs, you poly-wogs!
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    Swim Workouts
  6. Another easy day

    by , December 26th, 2011 at 07:56 PM (Mixing it up this year)
    I only had an hour between sessions to get some yards in.

    500 free
    500 free kick w/fins
    200 fly chest press w/fins
    12x25 as 4 good fly strokes the rest easy free
    5x100@:15R free w/snorkle as 50 kick/50 swim

    Total 2000 yards
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  7. Santa ate too many cookies...

    by , December 26th, 2011 at 06:07 PM (Alex's swim journal)
    ...or there's something wrong with the scale at the Y. A pound and a half heavier than Christmas eve! I got a head start on swimming it back off again, though. No need to wait for the New Year.

    On the positive side: I found a new stroke-rate under the tree this year. I was checking out some websites--trying to figure out a way off this plateau--and found one I liked:

    http://www.swimsmooth.com/

    My stroke-rate is super slow, which I chalked up to my long distance running background and over-development of the slow-twitch fibers. And I've been working on having a long smooth stroke for a decade now, so it didn't bother me too much... until I read their notes on stroke-rate and rhythm. So I gave it a shot at today's workout decided to up my stroke-rate and went from averaging probably 30-32 strokes per 50 in :50 to 38-40 strokes per 50 in :40.

    This is still pretty slow for a stroke rate, but I was surprised at how easy it was to come in at :39-:40 or 1:24 for a 100 (I used to kill myself to get under 1:28 while trying to maintain low stroke counts). Convincing my body that it is supposed to be keeping a higher stroke rate is going to take some doing, so for now I'm alternating fast and easy (fast and easy refer to relative stroke rate now).

    10 x 50 (fast in:38-:40; easy in :48-:49)
    10 x 100 (fast 1:24-1:26; easy 1:40-1:45)
    200 recovery (easy)
    50 fast (:40)
    200 recovery (easy)
    50 fast (:40)
    10 x 50 (easy :49-:50; fast :39-:41)
    500 cool down (200 breast, 200 back, 100 free)

    3000 total

    OK, so two things became crystal clear during today's swim:

    1. my plateau is primarily due to the fact that I'm an "overglider" and I need to increase the stroke rate to improve my times.
    2. my back-stroke is truly sucky and probably the origin of my left shoulder issues (it felt a little sore on Xmas, but I thought it was just the 4000 yards on Xmas eve; surprisingly it didn't bother me at all during the freestyle today and when I went to cooldown with backstroke... bingo! There was the pain). So I'll have to figure that one out too!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/27/11

    by , December 26th, 2011 at 03:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    5 X 100 2:00
    1 X 200 3:30
    5 X 100 1:45

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds

    SCY
    1 X 100 easy swim

    8 X 50 kick 1:00
    1 X 100 swim

    20 X 25 Fast :30

    WARM DOWN: 4 X 50 easy 1:00

    4000 M/Y
    Categories
    Swim Workouts
  9. Monday, December 26, 2011 7:00am

    by , December 26th, 2011 at 12:41 PM (Fast Food Makes for Fast Swimming!)
    Late 12 Days of Christmas workout

    12 x 50 Free @ :45
    11 x 50 Free Pull @ :42.5
    10 x 50 Flutter Kick w/ board @ :55
    9 x 50 Free @ :40
    For the remainder of workout, I stayed on interval till the end:
    8 x 50 Fly @ :55
    7 x 50 Back @ :55
    6 x 50 Breast @ :55
    5 x 50 Free @ :45
    4 x 50 Fly @ :50
    3 x 50 Back @ :50
    2 x 50 Breast @ :50
    1 x 50 Free

    -------------------------
    3900 Yards



    Even though this was all 50s, both the yardage and the residual pain add up by the end of it.

    I've been kinda lazy ever since I hit the 500 mile mark last week. I need to get back into the aggressive stuff again. I have a 1650 to race in a few weeks.
  10. Really old swim times

    by , December 26th, 2011 at 12:20 PM (Pete's swim blog)
    One of the cool things I did for Christmas was dig through my old ribbons from my summer swim meets from 30 years ago. Mom doesn't throw much out so I had plenty to sort through. We moved from Atlanta to Huntsville in 1977 and I started swimming the following year in 1978 when I was 8 years old. I thought I had swum until I was 13 or 14 but it looks like I had given up by the time I was 12.

    I was a slow but competent swimmer. I was diving to 8 feet when I was 5 years old. Making it across a pool was never really a big deal for me. Doing it quickly was. We only swam in the summer and even then I can't remember doing a whole lot of practice. My team wasn't terribly good either. We had some very fast swimmers but it was a smaller neighborhood pool and we just didn't have the numbers to win meets.

    These are the only recorded times I have prior to the Auburn meet I did a couple years ago. Kind of interesting to look back.

    '78 (8 and under)
    - 25 Free: 22.67
    - 50 Fly: 1:05.29
    I was a bit suprised to find any fly from my 8 and under days much less a 50 yard one. I may have been the only one on the team capable of doing it at the time.

    '79-'80 (9-10)
    - 50 Br: 54.46
    - 50 Fly: 58.40
    - 50 Fr: 47.45
    Apparently this was when they figured out I could swim breast stroke. Even back then, my breaststroke was faster than my fly.

    '81 (11-12)
    Sadly, they quit putting times on the ribbons after the '81 season .
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  11. 12.26.11 - Monday workout

    by , December 26th, 2011 at 08:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave today. Pool temp ~83. Got a new drag suit for Christmas so I wore it for everything but the warm-up and 5 x 100s. I've forgotten how slow it makes me. 5 x 100s were kind of a bust. Came in 4 seconds over the time. Lost most of it on #4. I mostly blame sloppy flip turns.

    SCY

    600 Warm up

    6 x 50 - :45
    2:00 Rest
    5 x 100 - 1:10 (1:05, 1:10, 1:11, 1:12, 1:11)
    50 Easy

    8 x 50 - 1:00 (1-4 Fly descend, 5-8 back descend)
    5 x 200 - 3:00 (Odds - IM, Evens - 1st 50 kick)
    8 x 50 - :50 2 easy/2 hard
    50 Easy

    5 x 200 - 2:45 (2:35, 2:30, 2:30, 2:30, 2:25)
    8 x 50 - 1:00 (1-4 Br descend, 5-8 free descend)

    200 Cool down

    (4900 Total)
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    Swim Workouts
  12. Untitled

    by , December 26th, 2011 at 07:53 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 200 free
    - 2x150 swim/drill/non-free
    - 200 kick w/fins
    Transition
    - 2x200 on 3:00
    Main Set
    - 2x200 free on 3:00 (2:16s)
    - 2x150 free on 2:15 (~1:41s)
    - 2x100 free on 1:30 (1:06s)
    - 2x50 free on :45 (31s)
    - minute rest
    - 2x200 pull on 3:00 (2:13, 2:10)
    - 2x150 pull on 2:15 (?)
    - 2x100 pull on 1:30 (1:05, 1:06)
    - 2x50 pull on :45 (?)
    Cool Down
    - 200 ez

    My mind started to wander later in the pull sets and my times fell off.
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  13. Merry Christmas from Me and Kurt Dickson's Family!

    by , December 25th, 2011 at 10:06 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
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  14. Christmas Eve swim

    by , December 24th, 2011 at 05:29 PM (Alex's swim journal)
    Google Art Project's image of Madonna and Child in the Uffizi Gallery to celebrate the day:

    http://www.googleartproject.com/muse...nta-trinita-25

    The artist, Cimabue, was a near contemporary of Dante.

    Today the Kenosha YMCA was open early, so I managed to get in one last swim before the holiday. 4000 yards.

    I felt slow today, so I mixed in some interval work to see if I could flip the fast-twitch switch (I may be beyond help!).

    4 x 500 on 9:00 (mostly in 8:40)
    5 x 100 on 2:00 (averaged 1:32)
    500 "recovery" swim (9:00)
    500 mixed stroke (breast, back, 100 free)
    10 x 50 on 1:00 (mostly :46-:47)

    Still feeling a bit worn down, so maybe having Christmas day away from the pool will be good. Back in on Monday when they re-open. But, for now... it's time for a long winter nap!

    Here's to goggles in your stockings!
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  15. The worst present ever

    by , December 24th, 2011 at 03:15 PM (Random Nonsense)
    That is how I felt after I opened my main set today.

    [nomedia="http://www.youtube.com/watch?v=q4a9CKgLprQ"]YouTube Challenge - I Gave My Kids a Terrible Present - YouTube[/nomedia]

    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick
    - 200 back
    Sprint Set
    - 6x25 12.5 sprint/12.5 ez on 60
    LT Set
    - 6x100 on 6:00 broken at the 50 and 75 for 15s
    -- 1:01, 1:01, 1:00, 1:00, 1:01, 1:01
    -- 100 ez back during rest
    Cool down
    - 150 ez

    The very first one hurt about as much as I expected the 6th one to hurt. That was a rude start to my Christmas Eve set.

    I was very happy with the set and was finishing the 50 at 30 high/31 low consistently to the point I think the differences in the first 4 was based on the couple tenths variance in my push off. Couldn't crack a 15 on a 25 today. The last two I felt like I was dragging and the 31s were probably no longer low.

    Focused on the kick, but didn't really have the kick I wanted on the last 25s. My kick also seems to build during the 50 and my most productive kick seems to start around the 35 or just after the breakout transitions to normal. Something to work on during sprints.

    Merry Christmas Christmas celebrators.
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  16. 12.24.11 - Christmas eve workout

    by , December 24th, 2011 at 09:36 AM (Pete's swim blog)
    The Nat was open this morning for their Masters workout (Thanks Brook!). Swam w/ George, Bob and Bob from HSA and Dave, Dave and Dave (yes, three of them) from Madison. Gave blood yesterday so I'm not really feeling my best today. Should be 100% again Monday. Had some good fast 100s at the end of the workout but took me a long time to warm up.

    400 Warm up
    200 Kick w/ fins
    200 IM Drill
    200 Pull

    4 x 50 Kick w/ fins
    6 x 125 (Stroke/Free/Stroke/Free/Stroke - IM Order x 2)
    4 x 100 Free
    200 Easy Kick

    3 x 200 Free bilateral breathing
    3 x 225 (Odd lengths stroke, evens free - IM Order)
    6 x 100 - 1:45 Odds easy, evens fast (1:00-1:02)

    25 underwater
    200 Cool down

    (4650 Total)
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  17. 330 miles... closer to Nirvana?

    by , December 24th, 2011 at 03:24 AM (Alex's swim journal)
    Friday afternoon's swim was a recovery swim; just trying to loosen up a bit from the last few days (basketball practice w/ my 6th grader's team... why do I think I can still do these things?).

    2000 yards, mostly freestyle, but mixed in some back and breaststroke (to remind myself why I do mostly free). I even did a few 50s with the kick board... I never do that... how do people do kick sets? I felt like a bathtub toy (churning and churning in the same spot practically--my whole December in microcosm!). Maybe I'll stick to my purist ways and continue shunning the accessories. Did I mention that I miss open water?

    I hit a mini-milestone today, though, passing 330 miles for the year! This time last year I was a runner who liked to swim a couple of times a week for cross training. Now I'm totally hooked on swimming, can't imagine not swimming 5-7 times a week. The journey is full of twists and turns; for Buddhists, the physical journey or pilgrimage to a shrine, for example, represents the spiritual journey toward enlightenment. Every physical mile transforms something within.

    The NY Metropolitan Museum of Art has some great thematic essays with slide shows; here's their "Buddhism and Buddhist Art" link:

    http://www.metmuseum.org/toah/hd/budd/hd_budd.htm

    With every mile in the water I become more and more a "swimmer" . . . less and less a runner. It's an interesting transformation. My body adapts to the changing stresses and conditions, but so does my sense of identity. A rebirth of sorts.

    At the very least, my knees appreciate it.
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  18. Thurs. & Fri, December 22-23, 2011 5:00pm

    by , December 23rd, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Thursday workout:

    As I got to the pool, the usual "waterpolo crew" was there, and I thought WTH...lets play polo today.

    500 Free warmup,
    then off to the deep tank.

    It's a 12 yard square tank that is 10-12 feet deep, attached to the side of the 6 lane lap pool area, but separated by a solid wall bulkhead.
    We played about 45 minutes playing two vs. three. I was on the team with 2 people, and it was tough. We made a rule that you had to have 3 passes within a team before a shot could be taken, just so it wouldn't be an all out score-fest. We basically tied, and it was all good fun. Nice to get away from the back and forth stuff like normal.

    After the game went back to stretch out:
    300 Free Pull
    The polo guys wanted to see me swim like Michael Phelps (that's what they called me)
    1 x 50 Fly fast from push (went :28)
    then :30 later I raced my waterpolo teammate in a
    1 x 50 Breast fast from push (went :37)
    100 EZ and out
    ----------------------
    1000 Yards of swimming + 45 minutes of waterpolo swimming

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

    Friday workout

    I saw that JBS did this workout today, and remember Aquageek mentioning it a while back too.
    I figured I'd give it a shot...it can't be that hard, right?

    Yeah right!! <-- This was my though about 2/3 of the way through it.

    30 x 100s Free @ 2:01
    • start the 1st one @ :30 on the pace clock
    • goal is to complete each 100 at or before the :60
    • so the 1st one you have to go 1:30 or faster, the 5th one is 1:25 or faster, etc.
    • depending on how fast you're going, you get between :50-1:00 or so of rest on each one
    • the key to this is maintaining a fast enough pace near the beginning so that your body can keep doing that near the end, rather than trying to drop to a fast pace all of a sudden
    The first 5 I did as a warmup, holding around 1:10-1:12s

    The next 5 I did pull, just to add a little power to my stroke and get my pace set up a bit faster (holding 1:02-1:04s here)

    The next 10 I held 1:02-1:03s, but near the end of this I started thinking how tough this was getting. Tough really?? I'm on the 2:01 interval after all. It's the fact of the "try to come in prior to the :60" that makes this set tough, in addition to the ever-increasing yardage along the way.

    The next 5 (#21-25) I was holding 1:03s, and the pain was increasing in my body. Trying to decrease my heartrate and breathing during my near minute of rest was getting tough. Taking small sips of water too.

    The next 3...holy . I went 1:03, 1:02, 1:02 (came in @ :59 on pace clock)

    #29 left @ :58, went a 1:01...still made it. Last one coming up.
    #30 left @ :59, good streamline...lots of kick, just went for it... LOTS OF PAIN here. Ended up coming in right on the :60 for a 1:01 on the final 100.

    I was flat out exhausted. This set didn't look that hard on paper, but I found out just how hard it really was. IMO, I think this is harder to do than the 30 x 100s @ 1:10 type of set. It works a completely different energy system. I haven't done a set like this ever in masters, and it was definitly a kick in the ass.
    Very good set Geek!! Thank you!!

    Cooled down with 4 x 50 of Free Pull EZ

    ------------------------
    3200 Yards

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

    Also learned a new drill tonight from one of the age group swim coaches who was doing some private lessons tonight.
    It is Dolphin kicking with the palms of your hands "riding the tile" of the black line on the bottom of your lane.
    basically it's the same as SDKing, but you have to focus on keeping your hands flat on the tile bottom, and it makes you engage your core in a whole new way. Try to do 25s at a time without a breath for the full effect. It also probably works best in a pool that is fairly shallow and maintains depth the whole way. Give it a shot. I liked it.

    Merry Christmas everyone...no swimming for me till Monday.
  19. First Day of LCM again! 12/23/11

    by , December 23rd, 2011 at 09:45 PM (Workout Swimmer)
    Didn't make it out of bed yesterday morning like I had originally planned - we had some silly racoons on the porch eating the catfood we left out for our daughters cat (who's visiting for the holidays) & so Emma (our neurotic peek-a-poo) was barking like crazy at 1 o'clock, again at 3:30am & 4:30am. Funny, at 5am I just didn't want to get out of bed! Went at lunch instead & swam in warm, balmy Florida sun - it was Glorious!! I called the warm-up (trying to get in my usual warm-up w/out them knowing!!)
    14 x 50 alt back & free on :50 & 1:00
    200 IM on 3:20
    2 x 100 IM on 1:40
    4 x 50 IM order on :50
    50 easy
    12 x 75 pull, 4 on 1:05, 4 on 1:00, 4 on :55
    50 easy
    12 x 25 on :30, 4 cycle speed play down, easy stroke back
    2 x 300; 50 breast/50 free
    Total: 3200
    It was nice to only do a 3000 workout for a change.

    I am glad that I am going to be off for the next two days - I am exhausted! Today was my first LCM practice since August. Plus, I have worked out 5 days in a row - not a common occurrence for me. I need some beauty sleep! The ATAC kids that I train with have practice now from 6-8:30 during the Christmas break (and again at 3pm - but I of course, will not be joining them in the afternoons - my son swam over 12,000 meters yesterday - their first day of LCM too. He looked wiped last night!) - but I still have to go to work 3 times a week, so I got in at 5:30, and out at my usual time.

    900 (100 free, 50 back or breast- repeat)
    500 pull no paddles
    400 back/free
    400 pull w/paddles
    200 kick with zoomers
    5 x 200 on 3:20, 50 fly, 50 free, 50 back, 50 free for the first 4, last one was breast/free
    10 x 100 on 1:40
    100 easy
    Total: 4500 LCM

    Jennifer came today, which was a very pleasant surprise & kept me on my toes! Also the people from Premier are at our pool for 3 weeks because their pool is getting resurfaced, and at lunch yesterday all the old farts from the FSU lunch bunch (OMG DW has gotten such a huge belly! it's amazing he still wears a Speedo - I would be totally embarrassed for him if I was his wife.) Anyway, it's nice to see old friends & get reacquainted in the locker room afterward. Jennifer says she'll be there at least on Monday morning as well next week, due to babysitting issues - lucky for me!

    Updated December 23rd, 2011 at 09:56 PM by Celestial

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  20. Workout 12/23/11

    by , December 23rd, 2011 at 03:57 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go two times through:
    - 500 FR Pull Buoy
    - 100 Kick, 200 IM, 200 Kick

    300 easy w/d

    (2700, 50 min)
    --------------

    I still am not feeling much better than my last time in the water: sinus congestion persists, but (as far as I know) no adverse effects from the Neti-pot. Anyhow, I needed to get into the water today since the pool is closed for the weekend. At least I have started to eat a bit more as the week progressed.

    I continued my swimming theme of longer sets without super high intensity or defined times. I worked to descend the 500's by 100, and I came in mid-6:20. The kicks and IM's were not super fast, and I was able to chat with buddy on the last 200 kick.

    I spent the day getting ready for the annual Leake Christmas party this night for our siblings and nephews/nieces. Lasagna is the main offering, and my son and I worked side by side to prepare the meat and veggie varieties for the evening. Others will bring some sides and deserts, then we will open some gifts to close out the night. It works well for us, as we get to gather together and watch the wee ones open some gifts, then enjoy a quiet Christmas morn at home.

    It is a tradition that we started 15 years ago, when our families were much smaller, and have kept it going. We'll have an extra seat at the table should anyone be in the area.

    Updated December 23rd, 2011 at 04:12 PM by rxleakem

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