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  1. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

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    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Categories
    Swim Workouts
  2. 12.19.11 - Week 5 Challenge day

    by , December 19th, 2011 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. After being cramped in a gym with 250 Lego crazy kids, I've manage to contract a cold. Also enjoyed my last afternoon of soccer yesterday for the next couple months. So, things weren't looking great for the week 5 challenge: 5 x 100 on 1:10. Last February, I swam a 500 on 5:54.08. Today, the goal was to break that. Despite my afflictions, I did accomplish that today. I went 1:07, 1:09, 1:09, 1:09, 1:08. The last one could have been a bit faster but I jammed myself up on one of the turns. The good thing is that I still had something left on my last 100. I should be good for 6 next week (or maybe the following week if we take next Monday off).

    550 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Break
    5 x 100 - 1:10 (Made it!)
    50 Easy

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Free/25 Fly - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10 (I did 25 Stroke/50 Free)
    4 x 75 - 1:05 (I did 25 Stroke/50 Free)
    4 x 75 - 1:00
    4 x 75 Pull - 1:10 Easy/hard
    4 x 75 Pull - 1:05 Easy/hard
    4 x 75 Pull - 1:00 Easy/hard
    50 Easy

    8 x 50 Kick - :50

    200 Cool down

    (4850 total)
    Categories
    Swim Workouts
  3. Change of plans in two ways

    by , December 19th, 2011 at 07:22 AM (Mixing it up this year)
    I had planned a great short course IM workout but low and behold the pool was long course today. So what did I do.....FLY

    After my fly set I planned to do my favorite leg set but I set my heart rate up to high and was lucky to get an easy 100 warmdown in.

    5x100@2:00 free
    500 free kick w/fins every 3rd 25 fast
    5x200@4:00 fly w/fins as 25 rt arm/25 lt arm/25 kick/2t swim desc 1-5 went 3:28,3:21,3:18,3:13,3:08
    2x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    Stopped
    100 easy back

    Total 2200 meters
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  4. Calypso's Island

    by , December 19th, 2011 at 03:11 AM (Alex's swim journal)
    Swam a mile at the Y today (or, I guess it's yesterday by now); had to get it in at the last minute... they close at 5PM and I waited until about 4:15 to get started. Finished 1750 SCY in a little more than 30 minutes (30:40). I was pushing the pace even though I know I've got a cold coming on and am feeling a bit run down in the last few days. Four Sundays ago I swam the mile in under 29 (on my way to a 3500-4000-yard workout).

    After watching my mile time come down steadily over the last year, as I began taking my swimming more seriously, I'm starting to see it head in the other direction. I'm hoping this is normal... two steps forward, one step back, right? I've been on the plateau now for a couple of months (after bringing my mile all the way down to 28:00 at the end of the summer).

    Every journey has these moments, hours, days, months even, where forward progress seems to be slow to non-existent. But we can't climb constantly; sometimes we just have to be cool with a little plateau time. Odysseus on Calypso's Island: we're all going to be a prisoner in a place we don't want to be at some point... and wouldn't we always rather be getting better than stagnating? Odysseus "spent the days sitting upon the rocks or the sands staring at the barren sea, and sorrowing"; time to start building a raft.

    But what is that raft going to look like?
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  5. Grumpy & out of sorts 12/17/11

    by , December 18th, 2011 at 08:10 PM (Workout Swimmer)
    I don't know what's the matter with me. The weather is perfect, Christmas is around the corner, and I have a great family & great paying job, that many people would kill for, but, I'm out of sorts. The water was too hot, my elbows hurt, and I just couldn't get myself going in the pool.
    600 back/free
    100 free
    100 kick
    200 free
    100 kick
    300 pull no paddles
    100 kick
    400 IM drill/swim
    100 kick
    500 pull w/paddles
    100 kick
    400 breast/free by 50's
    Total:3000 SCY
    It's theorectically going to be LCM starting on Monday, but it's also going to be aboaut 35 degrees outside. I just might skip the first LCM workout and swim at lunch at Meyers Park
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  6. Friday 12/16/2011

    by , December 18th, 2011 at 08:09 PM (Workout Swimmer)
    I've doomed myself to a long workout tomorrow - got out quite early because my elbows were killing me. (The water was too hot anyway. . .)
    400 back/free
    400 pull
    200 kick
    4 x 300; 100 free, 100 stroke, 100 free
    10 x 50 kick
    100 easy
    Total:2800
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  7. Wed Morning 12/12/2011

    by , December 18th, 2011 at 08:07 PM (Workout Swimmer)
    600 back/free
    600 pull no paddles
    300 kick
    5 x 200 on 2:45 (last one was fun, 5 cycle speedplay off each wall!) - held about 2:25's on all
    200 easy
    4 x 300 - 150 stroke, 150 free on 4:30 (got about 30 sec rest - did fly/free for 3, breast/free on 4th one)
    10 x 50 on :50 free & back/breast
    200 easy
    Total: 4600

    Eddie has been easy on us - Terry is OOT on a mini-vaca in Vegas with Steve Lochte & I'm guessing that Eddie thinks 4000 is about enough. Next week when Terry is back, watch out! we'll be back up to at least 5000 before Christmas, and after Christmas I'm guessing he'll jack it up even further, since the kids will be out of school & workout will be 30 minutes longer. Of course, it won't affect me much. The kids will go 6-8am, I will continue 5:30-7am, unless I'm off from work that day.

    Nice thing to think about - I just realized that I am very close to achieving one of my 2012 goals already! One of the goals was 10 x 100 on 1:20 holding 1:10's. Well, on Monday, we had 4 sets of 3 x 100 on 1:20, and I did just that on the last 2 sets - of course I was pulling, but I was also working it, because I had Bill M in my lane & was trying to "show off" (for a 27 yo, go figure).
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  8. Sunday, Dec.18

    by , December 18th, 2011 at 04:48 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    leg press, 290 x 3 x 12
    lat pull down, 140 x 3 x 12
    lower back machine, 110 x 3 x 20
    total ab machine, 110 x 2 x 25
    power squat, 180 x 3 x 15
    leg abductor, 110 x 3 x 12

    back extensions w/plate, 25 x 3 x 15
    long arm crunches, 2 x 50
    superman bananas, 2 x 30
    captains chair, 2 x 15
    reverse decline crunches, 2 x 15


    Bike, 60 minutes

    Stretching, 20 minutes

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

    Mr. Fort was home baking pies and cookies today, so I got in a long workout at the gym this afternoon. I kept the weights fairly light since I'm just starting back and I didn't want to stress my ankle. I tried the lat pulldowns. I don't think they bothered my elbows too much. Right now, the left one is much better but the right one is still painful.

    It is wonderful to have Fort Son home. And he couldn't be happier at college, which is awesome.
  9. Out of the deep

    by , December 18th, 2011 at 04:41 PM (Alex's swim journal)
    The shipwreck survivor drags himself onto shore and then stares back at the waves that almost consumed him. This is how Dante describes the feeling he has as he looks back down the dark wooded valley after he sees the sun rise over a hilltop. Mark Musa's translation uses the word "swimmer":

    "Just as a swimmer, still with panting breath, / now safe upon the shore, out of the deep, / might turn for one last look at the dangerous waters..."

    For the swimmer, however, that "safe shore" is not necessarily dry land. The "dangerous waters" are figurative. I'm in "the deep" when I can't get my swims in at all, or swim as much as I want to.

    2000 more yards on Friday; 3000 yards on Saturday... I'm a distance guy, so I like slow and long; but these swims are not particularly long, just slow. I love the feeling of climbing out of the water after an "epic" swim (2-3 miles). Haven't had that in a few weeks. And these shorter swims are not exactly crisp... I feel like I'm swimming through ditch five in circle 8 of Inferno: bubbling tar. No demons with grappling hooks standing on deck, though; at least not the visible kind.

    A month ago I was swimming 10-12 miles a week; now I'm barely at 10k/week. Little aches here and there. Just not feeling it right now... waking up with a cold this morning might be an indication that the body just needs a break... this last week even my easy days feel hard; yuck! This is a figurative "deep" I find myself staring into now... need to keep just plugging away, a mile here, a mile there... a little each day until I get to the point where I feel ready to start pushing the distances back up again; mixing in some faster swimming.

    I envision my "safe upon the shore" being an average 2 miles/day in the water. I long for "panting breath" and the feeling of having swum to exhaustion, knowing I'll be strong enough to get back in and repeat the following day.
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  10. Begin week 3 of 6

    by , December 18th, 2011 at 03:54 PM (Chowmi's Blog)
    LCM, SMU Outdoor pool
    Bobby Patten on deck
    but I swam around everyone

    200 warm up

    10 x 50 on 1 minute
    4 kick
    2 easy swim
    4 kick

    400 pull
    ==>
    6 x 50's
    25 drill/25 swim

    Main set:

    200 2:55?
    300 easy

    2 x 200 2:50?
    300 easy

    3 x 200 2:45?
    300 easy

    ==>
    I did a 50 to every 200
    and a 100 or 200 easy for the 300's
    emphasis: 90-95%
    strong overall swim and strong finishes
    held 32's to 33 high

    +++++++++++++++++++++++++++++
    This set was a good use of my time and met my goal for a key set this week: to do full-50 strong/sprint without killing myself and blowing up the rest of the week. A good use of the once-a-week long course pool. It was also very distracting to have to swim on one side of the lane and next to the ladder while everyone was coming the other way, and I know a few of those 50's I lost my stride due to the ladder. But, I don't have much other choice, so make do with what I can!

    I talked to Bobby about how difficult it is to gauge what a 32ish 95% swim means when I have a goal time of 27.5 or better. In itself, the time isn't that meaningful. I told him I rarely have gone under 29, even when I went my lifetime best and made Olympic Trials. So to say "I must be going 29 or 30's in order to go 27.5" makes no sense at all. Bobby suggest that I do more partial sprints at race speed - because you aren't going to get it up there for the entire 50 in practice. I told him I was completely enamoured with the 6 x 75 set the other day with varying speed. The key is that you are never really fully resting, so when you start the next bit of sprints, you are already as tired as you would be at the 35 meter mark, and it is the last 1/3 of the race that will absolutely eat up time. Fading off is going to cost me .5 to a full second, and that's significant between a 28 low, 27, and on down to 26.99. If I can train my SYSTEM better, and not just train more or faster off a first 12.5 to 15 meters, then I think I will have been most effective where I need to shave off time.


    ++++++++++++++++++++++++++
    I wouldn't say life totally sucks, but it is empty without my kids and family around. I can completely understand why people fall apart when loved ones depart. Now those dirty kleenexes are like finding hidden treasures of precious memories. I'm going to leave them there and step around them like shrines.

    There is no joy in eating the coveted caramel and pecan candies in the mixed chocoate box when you didn't have to fight for it between 3 other people. And now, I simply exist in an empty house with a box of remnant light and dark chocolate creams.

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

    I watched the Human Centipede! It was completely stupid and a waste of my $7.xx. First, it wasn't scary. Acting was bad, which was expected, but there is nothing worse than seeing people act completely stupid in life and death situations. It was so boring that I even started doing my sudoku in the middle and just let the DVD go to the end. Or perhaps, to me it's far worse to lose your family than be surgically attached to someone's xxx. After all, you could just get a piece of your xxx and graft it to your lips. But you'd still have your family!!
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  11. Visions of sugarplums

    This morning I swam at Riverbank with John, but we each did our own workouts. The weather has turned cold here—24 when I left the apartment—and the pool was pretty quiet. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s)

    8 x 200 FR @ 3:30, odds pull, evens swim, desc. [went from 3:28 > 3:10 on the pulls, 3:25 > 3:02 on the swims]

    400 moderate swim alt FR/BK by 50s

    300 play + warmdown

    It was easy to descend the 200s—I started out pretty tight and sore and loosened up as I went along, plus grew more confident pushing myself. The rib feels better, but I still can’t streamline fully or do fast flip turns, so I was glad to be swimming longcourse.

    Today was my first time trying to swim since Wednesday, and the first day asthma symptoms haven’t hampered my swimming since Thanksgiving weekend. After a couple weeks of struggling in the water and trying to find ways of swimming without making my breathing or rib injury worse, I finally just gave up and spent the week recuperating. I also heeded my doctor’s advice to take enough pain and cough meds to make sure I am sleeping through the night, and that’s made a world of difference in my mood and energy levels. I generally don’t like the haziness I get from such drugs, but it was the perfect accompaniment to evenings curled up on the couch watching televised Nutcracker productions—it really brings out their magic and delight. All in all, it was a very restorative week.

    And now that I have some energy and am feeling good again I am enjoying all the festiveness of the city at Christmastime. We had a nice dinner out last night to celebrate my return to health, and walked around the neighborhood enjoying the lights and trees and general atmosphere. I do feel a bit like Rip van Winkle—the space between Thanksgiving weekend and now all seems a little condensed and blurry, and the holidays are unexpectedly here. At least I have a few days to enjoy the city and get things done before heading down to Florida—I’m very much looking forward to some warmer weather and some nice beach time down there.
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  12. LT

    by , December 18th, 2011 at 11:05 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick
    - 200 back
    Sprint Set
    - 6x25 12.5 AFAP/12.5 ez on 60
    LT Set
    - 10x50 on 3:00 (31,31,30,30,30,31,30,30,31,30)
    Cool down
    - 200 ez back

    Again, the focus was on letting the kick drive the stroke. 31 is near my goal 200 pace, so I thought that would be a good target for the first LT set in forever and was surprised by my times as I thought 31s would be a struggle to maintain.

    The set wasn't painful until #5, then it started. By #10 my face was tingling. My time from the Nov SCM meet was 27.5, so it would be a good to start seeing 29s on this set in the future.

    I really need to work on my walls with regard to kicking. Today I was flutter kicking too soon off the wall when I should have been gliding or dolphin kicking.
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  13. Not quite king of the nerds...

    by , December 17th, 2011 at 10:25 PM (Pete's swim blog)
    Warning... continuation of non-swimming related topic

    Lego League State Championships were today. Left the house at 6:45 AM. Got home at 8:30 PM. The winner this year gets an automatic spot in the World Lego League Championships in St. Louis. The team worked hard and I'd take them if they won but I wasn't looking forward to travelling halfway across the country. So, I was hoping they would just get one of the cool trophies built out of legos. There were 36 teams and 23 trophies. Odds were we would get something. As the awards wore on, two trophies remained and we had recieved nothing so far. Options were:

    * We won the whole thing and I'd have to take the team to St. Louis
    * We won nothing
    * We won second overall and it would be over (optimal at this point)

    And the winner was... not us. But we did take second overall - best option for me although I would have been both shocked and extatic if we did win the whole thing.

    My team is a group of homeschoolers. We reflected on the prestigious public and private schools we beat and were amazed. Most teams had grants for several hundred dollars to buy parts and cover entry fees (we found out about this way too late). We did it all with the robot kit I got for Christmas 4 years ago. We paid our own entry fees and our t-shirts were hand painted by the moms while we worked on the robot. It was truly an effort of 4 families coming together to support a group of kids and it worked great! Not that I think homeschool kids are better than the other kids... just that I'm proud of them for being competitive with the well funded schools of the area.

    So... I'm not the king of the nerds but darn close. Maybe next year!
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  14. Sat Dec 18th 2011. LCM

    by , December 17th, 2011 at 06:37 PM (Ande's Swimming Blog)
    Sat Dec 18th 2011

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



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    Whitney Coached
    LCM UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore speedo endurance jammers
    trained with
    Tyler chris jim Korey & Kelly
    Robert Killeen

    Warm up
    2 rounds of 300 100 100

    Main Set:

    4 x 100 fr desc on 1:30
    Went 1:10

    4 x 50 done 25fl fast 25 drill

    4 x 150 fr desc on 2:15
    Went 1:48

    4 x 50 done 25 bk fast 25 drill

    4 x 200 fr desc on 3:00went 2:24

    4 x 50 done 25 bk fast 25 drill

    Assigned 4 x 300 fr desc on 4:30
    Did 200 on 2
    300's on 3 & 4
    went 3:48

    4 x 50 done 25 fr fast 25 drill
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  15. Sat., Dec. 17

    by , December 17th, 2011 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x (4 x 50)
    8 fly drills
    8 25 shooter + 25 nubber drill
    8 breast w/wiffle ball*
    8 free, kickoff back on turn**
    50 EZ

    * This was amusing. It took a few 50s to even get the hang of this drill. I wish there was a rubber band attached to the ball. Still, with my head down further, I got into a streamline more quickly.
    ** Bad breakouts. It'll take awhile to figure out exactly when to start spinning around.

    5 x smooth 200 IM w/fins @ 3:15
    -- drilled fly
    100 EZ

    Total: 3350

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

    Just another easy workout. But I enjoy drills and technique work.

    I woke up this morning with a very swollen ankle despite icing last night. Guess I sprained it ... At least I have the ankle brace from the last time I sprained it. This poses somewhat of a training dilemma. I had intended to focus on lower body work at the gym, but the ankle may restrict some of that. And I can't exactly kick hard with it either. Or do one legged yoga poses. I don't feel like doing much intensity right now anyway. Guess I'll have to be creative for a bit.

    Off to another high school swim meet, which means I'll be on and not off my feet. Teen Fort won the 200 IM and 100 breast last night after a week sick with the flu. Despite looking just like me, she's such a different swimmer -- all short axis, no SDK and a slower turnover. Funny how that works.
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  16. A good meet today

    by , December 17th, 2011 at 04:57 PM (Mixing it up this year)
    My 50 Fly was awesome today. This was my second fastest time as a masters swimmer. The 50 back went well too. By the time I swam the 50 free went ok.
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  17. Sprint? workout; training plan and goals

    by , December 17th, 2011 at 04:32 PM (Random Nonsense)
    Today was an experiment

    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    Main Set Sprint
    - 12x25 on :45 12.5 AFAP, 12.5 ez
    Main Set Kick
    -- 4x each 50 on 1:30
    - 25 sprint flutter kick/25 ez back
    - 50 overkick (12 beat kick, like 6/6 drill without pausing)
    - 50 Fast let kick drive the turnover
    - 50 overkick
    - 25 sprint dolphin kick/25 ez back
    - 50 ez back
    Cool down
    - 100 ez

    I didn't feel very torquey on the 12.5s and I think I should have.

    The goals of the kick set:
    - AFAP on the sprint kicks
    - over kick: put the focus on the kick without killing the legs
    - integrate the kick during the fast 50 by focusing on kicking as fast as possible with kick driving arm speed.

    Sprinters (or sprint knowledgeable non-sprinters), please let me know if that is not a very sprinty workout. I should have been reading Fort's pool workouts for these last 3 years instead of skipping that section. Oops.

    Training plan:
    - No periodization
    - Weekly break down: 2 hard aerobic, 1 speed, 1 lactate, 1 ez aerobic
    - 3 week taper
    - no ramp up (hard aerobic will not exceed 4k)
    - lift once a week
    - core twice a week
    - diet: no alcohol the night before morning workouts or competition days

    Goals:
    -- Feb SCY meet
    - 50 free: 23.99
    - 100 free: 52.99
    - 200 free: 1:57.99
    -- Zones shave and taper meet
    - 50 free: 23 low
    - 100 free: 50 mid
    - 200 free: 1:54

    Recent bests (Oct 2, 2010; same pool as Zone; not shaved/tapered/rested):
    - 50 free: 24.15
    - 100 free: 53.06
    - 200 free: 1:59.73

    I think I am in the best 200 swimming shape I have been in a while, thus the higher expectation for the 200 in Feb.
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  18. Saturday, December 17, 2011 11:15am

    by , December 17th, 2011 at 04:12 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :55 (held :44-:45s)
    10 x 50 Kick w/ board @ :50 (held :45-:46s)

    This second part was tough, but I made it.

    5 x 200 @ 3:00 IM build
    • 200 Free (went 2:19)
    • 50 Fly, 150 Free (went 2:20)
    • 50 Fly, 50 Back, 100 Free (went 2:25)
    • 200 IM (went 2:27)
    • 200 EZ
    raced another guy in the pool, he did 50 Free vs. my 50 Fly.
    I placed 2nd. :28 vs. :29

    ------------------------
    3050 Yards

    Now time to be a good daddy and going to take my kids to see Happy Feet 2.
  19. Sat. AM 12/17/11

    I haven't posted in awhile and don't really know why. Apparently during the holidays time seems to slip away. This one this morning was painful for me. I assume the rest of the felt the pain also.

    10 min. choice

    2 x through the following

    2 x 100 on your best 100 time + 15
    2 x 25 kick @ 40 fast
    75 on your best 100 time
    2 x 25 drill @ 35
    50 @ 50 fast
    2 x 25 @ 45 fast
    25 EZ rest 5
    2 x 25 no breather @ 35

    3 x through the following

    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :07
    50 kick fast r:05
    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :05
    50 kick fast r:05

    3 x 75 @ 1:30
    --#1 fast kick/sprint swim/no breath 12.5 yrds
    --#2 fast kick/sprint swim/no breath 20 yrds
    --#3 fast kick/sprint swim/no breath

    6 x 25 w/d
    --odds perfect stroke choice
    --EZ choice

    3800

    I swam fast on the swims but the kick stuff was not very impressive for me. This was one of those workouts that I just had to grind through.
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  20. Friday, December 16, 2011 5:30pm

    by , December 16th, 2011 at 10:02 PM (Fast Food Makes for Fast Swimming!)
    I skip one morning masters practice and I'm getting messages on my Facebook page asking what happened?? WTH???

    I made up for it at the YMCA tonight though. Swam next to a fellow lap swimmer who is fairly regular there. I think I've got him convinced to join USMS and also sign up for the local masters meet in January.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    300 IM Drill
    200 Free Pull


    16 x 100 in 4 sets of 4 (no rest between sets)
    • 4 @ 1:20 (held 1:09s)
    • 4 @ 1:30 (held 1:08s)
    • 4 @ 1:40 w/ last 25 Fly (held 1:08s)
    • 4 @ 1:10 Pull (held 1:04/1:05s)
    Cooldown set:
    16 x 25 Free @ :30
    did 4 SDKs on each, then had 9 strokes per length on each, holding :18s

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


    Going to do another one of the P90X2 DVD workouts in a couple hours after the McDonalds digests a little bit. I know...my workout and food choices contrast each other slightly.