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  1. February 20, 2011

    Warm-up (1400)
    2 x
    • 1 X 200 3:10, 3:00
    • 2 X 100 drills
    • 3 X 100 1:35, 1:30


    Swim (2600 set/ 4000 total)
    2 x
    • 5 x 100 @ 1:30
    • 4 x 100 @ 1:25
    • 3 x 100 @ 1:20
    • 100 easy


    200 easy

    * 4200 total *

    ************************************************** **********

    I picked up my daughter's head/chest cold this weekend and it is really kicking my butt. I had planned to do a kicking set to make a total of 5000 yards, but called it quits after I didn't make any of the second set of 100s on 1:20.
    Categories
    Swim Workouts
  2. Team Practice

    10 min choice

    3 x 225 @ 3:30 (75 stroke/150 free) cruise

    1 x 600 @ 9:00
    4 x 50 @ 60 Sprint
    2 x 400 @ 6:00
    4 x 50 @ 60 Sprint
    3 x 200 @ 3:00
    4 x 50 @ 60 Sprint

    50 EZ

    Broken 500 at 90 %
    (25,50,75,50,25,25,50,50,25,25,50,75,25)
    25's fly @ 30
    50's free @ 60
    75's breast @ 1:30

    200 w/d

    4625

    I picked the 1:30 base today and was glad I did. I swam relatively well today but felt very sloppy. Just couldn't put it all together. Had I done the 1:20 base I would have really suffered. On the broken 500 I was able to regain control to finish out the workout on a positive note. I need to get in some more pool time but work continues to get in the way.
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  3. Recovery Sunday 2/26/12

    by , February 26th, 2012 at 11:30 AM (The Labours of SwimStud)
    WORKOUT #3 -- RECOVERY

    10 minute choice warm up

    2 x through IM progression kicks @ :10-:15 RI
    -- work on DPK

    1 x 25 dolphin
    2 x 25 back
    3 x 25 breast
    4 x 25 flutter

    Ladder: 2 x through:

    25-50-75-100-200-100-75-50-25 @ :30 RI

    Round 1: first 25 scull
    Round 2: first 25 drill
    On 200s, alternate kick/swim or drill/swim
    25 & 50s should be hypoxic

    Total: 1900 + choice warm up

    This was Ideal today after feeling so achy and beat up...it was a good workout week.
    Finished my swim and then spent 30 minutes teaching my wife to swim...better.
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  4. Weekend Swim Clinic

    by , February 26th, 2012 at 10:38 AM (A comfort swimmer's guide to easy swimming)
    Our local swim team sponsored a Swim / Triathlon Clinic this weekend with Barb Lindquist. So I spent 4 hours yesterday in the water doing freestyle and backstroke drills. I'm not sure of the distance swam (a ton of 25's) though I would guess we did about 1000 each 2 hour session.
    Today will be two more 2 hour sessions, this time breaststroke and butterfly. And about 1 hour on strength training and stretching. I've found that even though I know and have previously done most of the drills taught in the clinics I've attended, I still learn from doing them with different instructors and coaches. And every clinic I've attended I learn something new. Since I've started doing a little bit of coaching, these clinics help be be better both as a swimmer and as a coach.
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  5. 100 free 56.3

    by , February 25th, 2012 at 10:22 PM (Chowmi's Blog)
    Today I just swam the 100 free and timed the rest of the meet.

    I think I went

    56.3
    27.0ish 50 split

    That seems solid for this meet; I think I was in the 57 58 range at this meet in other years so that seems to be a good indicator. I think I will swim it again, it wasn't quite as unpleasant as it has been in years past, so when it's not altogether unpleasant, I suppose one should swim it! Plus with my left shoulder a bit weak, it was nice not to go 100% with it. You can't really do that in a 50.

    I didn't swim 100 free in USA this year, but last year when I did 25.9 split at the 50 and 54.7, so I think I just need to get out faster.

    I relieved my daughter who got roped into timing for the meet. Unfortunately, the many pleas to relieve me went unanswered until finally - my daughter came back to relieve me, which defeated the whole purpose of leavin' early.

    For tomorrow, I have packed 2 full leg suits and will try to swim with both on. Not sure if that helps, hurts, or what!

    It was fun to see Martina's 22.93. She tied the pool record and I think it will be really interesting to see her name as school record (22.2 I think) as well as the pool record, particularly since she is 36 so there will be a double take when you look at the years by her name!!!

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

    NEW GOAL!!!!

    I have found my motivation. After reaching 100 career top ten times, I really lost interest in the count. But now, I think I am around 160, so it is my goal to get to 200 ASAP. So that means I have to actually swim more events! Meters, here I come! But in the meantime, time to enter everything under 200 in SCY!

    I MAY, just MAY go to the SPMA and SW Zone Champs in Santa Clarita, CA in mid-April. I hear some Zonies will go so it will be fun, plus it may be a good turnout if the west coasters don't want to trek cross country to nationals this year. I was eyeing the Colonies meet, mapping the possibility of a surprise on my parent's doorstep, but it's at least 4 hours from Pittsburgh, and that meet has one day in a shallow pool which is also a deal killer. But it would be a very competitive meet and swimming against women, which I prefer. The best competition is at regional meets all women all ages. You often get a full heat or more of fast competition, better than at nationals!
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  6. 7000 yards and a drink malfunction...

    by , February 25th, 2012 at 07:25 PM (Alex's swim journal)
    Today I wanted to do my first 7K continuous swim; distance has been building nicely since mid-January and after getting really comfortable with the 6K distance and taking a step-back week, I though 7K would be just right.

    For the long swims I always take a water bottle with a replacement drink; usually Gatorade. I know from my running days how important hydration is after you get out past the hour mark and the electrolytes and simple carbs in Gatorade really help keep the glycogen stores from running out in that second hour of swimming. I don't like the bonk!

    So I planned, like I usually do, to take a swig at every kilometer: a few ounces every 20 minutes for me seems just right and leaves me enough to chug at the end of the swim to begin recovery. I left the bottle on the deck, slipped into the water, quickly found my all-day pace, and was just getting into a rhythm when...

    The lifeguard stopped me, apologizing profusely, and began to explain why my water bottle was open, half-consumed, and surrounded by what looked like a Gatorade explosion... huh?

    Apparently, as she retells it, there is a patron with a mental disability who can't control himself when he sees bottled drinks or coffee mugs ("your lucky it wasn't coffee," says the other lifeguard, "he makes a B-line and never lets anyone pull him away from that stuff"). I knew who they were talking about and thought it was kind of sad. As apologetic as they were about it, I said it was no big deal, totally fine. I'm so glad that this disabled gentleman's family cares enough about him to bring him to the Y and let him enjoy swimming. Every time I see them I think, "wow, that's dedication."

    Obviously, it was an inconvenience and w/o replacement drink I ran out of gas at about 6K instead of 7K, managed to squeeze in another few hundred yards to make it an even 7000. But I was reminded the whole time I was swimming of how blessed I am. I'll hit that 7K next week!
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  7. Today's workout... 2100 yds

    by , February 25th, 2012 at 01:07 PM (Nobody Special)
    100 warm up

    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int

    10x50 back (w/fins) - 1 m int

    1x200 free (w/ fins) - 4 m int
    1x200 free (w/o fins) - 4 m int
    1x200 free (w/fins) - 4 m int

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

    100 warm down
    Categories
    Swim Workouts
  8. A scary run....

    by , February 25th, 2012 at 01:02 PM (Nobody Special)
    * Yesterday I went for a 1 mile run in the afternoon and half way through I got caught in one heck of a thunderstorm. It was one of those ones that just come up out of nowhere. I swear there was a lightning strike so close that the flash blinded me for a second. Additionally the wind started blowing like crazy and I was afraid hail was going to start falling. By far one of the most terrifying runs - thank goodness it wasn't a long one...
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  9. a colder one today

    by , February 25th, 2012 at 07:58 AM (Mixing it up this year)
    It was colder and windy so i made it a quick one just to loosen up. My back is so sore from all this walking.

    500 free
    8x25 1 arm fly
    8x25 burst + cruise
    100 EZ

    Total 1000 yards
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  10. Friday, February 24, 2012 5:00am & 5:15 pm

    by , February 24th, 2012 at 10:04 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    200 Free
    100 Kick
    200 Free Pull
    200 Free
    100 Kick
    200 Free Pull

    Rest :15 seconds after each of:
    25 Fly
    25 Fly, 25 Back
    25 Fly, 25 Back, 25 Breast
    100 IM
    50 Fly, 25 Back, 25 Breast, 25 Free
    50 Fly, 50 Back, 25 Breast, 25 Free
    50 Fly, 50 Back, 50 Breast, 25 Free
    200 IM (went 2:32)

    12 x 50 Free @ :45

    ----------------------------
    2500 Yards


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

    P.M. Workout

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

    Revisited Mark's IM set from the other night (with modifications):

    9 x 75 IM (Fly, Back, Breast) @ 1:20
    1 x 25 Free EZ @ ~1:00
    7 x 75 IM (Back, Breast, Free) @ 1:15
    1 x 25 Free EZ @ ~1:00
    5 x 75 IM (Fly, Back, Breast) @ 1:10
    1 x 25 Free EZ @ ~1:00
    3 x 75 IM (Back, Breast, Free) @ 1:05
    1 x 25 Free EZ @ ~2:00

    1 x 100 IM for time from a push (went 1:04) happy with this one.

    100 EZ and out
    --------------------------
    2900 Yards

    These IM practices are definitely more taxing on my body than the straight freestyle practices. I know I should do more of them, but....c'mon now...

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

    After tonight, my GTD read like this:
    My Go The Distance 2012 Progress
    100.00 miles swum (=176,000 yards, =160,934 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 100 miles on 02/24

    That deserves a ...or a cookie.
  11. 02.24.12 - Friday Workout

    by , February 24th, 2012 at 09:38 PM (Pete's swim blog)
    Swam w/ Dave B and Dave C today. Lightning lit up a cloud about 40 miles south of us and delayed the pool opening. Other Dave didn't have time to stick around. Brought my camera for some video. Dave B and I did some 100s on 1:10. Dave C declined (good move... they hurt). Wore my Nike jammer. Pool temp ~85.

    SCY

    400 Warm up

    6 x 50 - :45
    1:30 Rest
    5 x 100 - 1:10 (1:07, 1:10, 1:11, 1:12, 1:07) Had to kick it in hard to make 5:50 but I manage to make it.
    100 Easy

    Did about 3 50's worth of Breast stroke. Here's the video:

    Hard 50 Br: http://youtu.be/5BqwkjWjbgI
    Did this from a dive in about :35. Focused on keeping elbows higher. My head seems to be in a better, more neutral position but it pops up before my first breath. Finally figured that out later.

    Easier 50 Br: http://youtu.be/lkD8yiMB62M
    Tried to get more video of my turns. Head still popping up.

    Just a pushoff: http://youtu.be/7OAHFCpu2Ug
    Dave coached me through my head popping up. I think I got it on this try.

    Comments/Suggestions very welcome! Thanks Dave B for the camera work!

    50 Cool down

    (1500 Total - way too short but the lightning delay limited what we could do)
    Categories
    Swim Workouts
  12. Happy IMs

    This morning I kept my promise to myself to do a longer IM set this week. I had two swim buddies join me (although they stuck with freestyle on the set)—it was nice that Bill and Mark showed up at the same time today so that didn’t have to do a double workout to swim with them both! It was another foggy morning, and there was a brief rain squall during the kick set. I love the outdoor swimming, whatever the weather! Here’s what I did:

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

    4 x 100 (25k / 25s / 25d / 25 build), RIM order
    8 x 50 choice (25 build, 12.5 fast, 12.5 easy) @ 1:10
    I got these two warmup sets from one of Mallory Mead’s workouts—I substituted my own main set though.

    IM set
    8 x 200: 2 @ 3:45, 2 @ 3:40, 2 @ 3:35, 2 @ 3:30
    Odds = FR easy-moderate [3:18, 3:20, 3:19, 3:28]
    Evens = IM desc [3:35, 3:31, 3:30, 3:30]
    These intervals weren’t easy but I was really loving the feeling of working my IMs hard today—I felt so tired yet so exuberant on that last 200!

    200 easy FR > 200 fast IM kick pacman
    200 easy FR
    50 fast FL kick / 150 easy FR
    50 fast FL kick / 50 fast BK kick / 100 easy FR
    50 fast FL kick / 50 fast BK kick / 50 fast BR kick / 50 easy FR
    200 fast IM kick
    I did this set solo—lost my swim buddies after the 8 200s.

    600 warmdown

    During the kick set I started walking with the guy in the next lane—I had noticed him earlier in the week doing breaststroke at my freestyle pace. He said that he was a longtime area resident, but hadn’t been a pool regular until this year—previously he had swum in the gulf year-round. My eyes popped at that—I’d been looking for local OW swim buddies but haven’t had much luck finding folks down here who will swim in the gulf in the winter. We made some tentative plans to swim tomorrow morning—hope that works out!

    The other good news is that I made it to Alabama and back without being swept away by a tornado—the weather was pretty sketchy on the drive up, and on the radio I heard warnings for adjacent counties. But I stayed safe, AND got a good southern lunch—bbq, butter beans, turnips, hush puppies, and a slice of lemon-cheese seven-layer cake! And I feel virtuous too, because I passed up my mom’s offer to send the rest of the cake back with me.
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  13. Snow + 4000 yards

    by , February 24th, 2012 at 07:54 PM (Alex's swim journal)
    Winter returns to Southeast Wisconsin today; here are some pics from our street.
    Click image for larger version. 

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    These cell-phone shots from my car don't do justice to the actual sight itself, which was really a winter wonderland... a thick, wet, sticky snow covered everything when we awoke this morning.

    Here was the workout at the Y; I did the 3 x 300 set as a test to figure out my threshold pace. And I realized that I really like doing 300s; very challenging!

    Warm-up (600 SCY):
    100 Free, EZ
    50 kick board*
    50 side kick (12)
    50 kick board
    50 side kick (6)
    50 kick board
    50 side kick (6+3)
    50 kick board
    50 back kick, no board*
    100 free w/ fins
    [*all kick drills in the warm-up were with short fins]

    Main sets (3000):

    20 x 50 on 1:00 (:40-:43)
    2-minutes rest
    3 x 300 on 5:30 (4:30; 4:33; 4:37)
    1:30 rest
    1000 free (moderate pace = 1:42/100y)
    100 breast

    Cool-down:
    200 free (EZ)
    200 kick (50 Board, side 12, side 6, back; all w/ fins)

    Total = 4000 SCY
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  14. Friday, Feb. 24

    by , February 24th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    45 minutes slow, mostly continuous swim.

    ART, 30 min


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

    Woke up feeling tuckered out despite a good night's sleep, so no lactate workout for me today. It was probably unrealistic anyway, as I've done 3 hard speed workouts this week.

    I'm feeling a little panicky about my left shoulder. It's been bothering me for weeks now, despite faithfully doing my RC and scapular exercises. (Did another round just last night). Worried that I'm on the verge of tendonitis. ART doc says probably not yet, but that I have inflammation in the subscapularis, teres and lower infraspinatus area. I have a very tight supraspinatus as well. I wonder if not going to yoga is a culprit there? The ART session was one of the more painful I've had lately. He says I'll be sore for a couple days. I need more Aleve!

    I did make a precautionary appt with my pain doc for March 8.

    I'm still blaming my elbows for causing this problem. However, I wonder if the failure to take a recovery week may have contributed some? I am going to be resting some between now and Match 17, so perhaps that will help.

    Updated February 24th, 2012 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , ART
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/27/12

    by , February 24th, 2012 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 200 3:20 3:00
    3 X 100 1:40 1:25
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four rounds. Choice.

    4 X 100 free 1:25 1:20
    1 X 200 free FAST 3:00 -
    Two rounds. Focus on the fast 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. Of Immortality and TAMFAM

    by , February 24th, 2012 at 02:26 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    We will grieve not, rather find
    Strength in what remains behind;
    In the primal sympathy
    Which having been must ever be;
    In the soothing thoughts that spring
    Out of human suffering;
    In the faith that looks through death,
    In years that bring the philosophic mind.


    When Wordworth wrote his famous Intimations of Immortality from Recollections of Early Childhood, I assumed that he, having reached the years that bring the philosophic mind, would have looked something like this:



    It turns out that he was actually 37 at the time of penning the Intimations poesy, only a few years older than this earlier picture of him:



    I bring this up because I find myself a tweenager these days, one foot in the last days of what I have long considered the cut-off for middle age, i.e., ones 50s; and one foot in, thanks to FINA, the beginning of what I have just as long considered the beginning of old age, i.e., ones 60s.

    Regardless of whether I am 59, as the calendar says, or 60, as FINA is allowing me to be, I am chagrined to report that the attainment of "the philosophic mind" continues to elude me.

    This is particularly true when it comes to swimming, a sport measured in increments of one hundredths of a second, where the sinking into decrepitude is pitiless and inexorable.

    Here is what I actually look like these days in a recently taken cell phone picture with my death robes on:



    Here, however, is how I would describe myself to a police artist were I, by some weird magic, to become a victim of my criminal self:



    (I am the one too weak too stand; if there is anything good to come from this self-image, it's that the police artist has chosen not to show my own sagging parts, a decency he opted not to bestow upon my female attendant on the right.)

    In an effort to try to find some pittance of the philosophic mind before it is too late, before, that is, my long-time companion, Alzheimer's Jr., morphs into its own more pernicious senior self, let me set down herein a few random ruminations on what has provoked my sudden sense of growing old...



    1. Let us face it, I am growing old.
    2. For some reason that I can't quite fathom, I am starting to fatten up. Last summer, it was relatively easy to stay sub-180 after swimming practice and a steam bath, a time when dehydration is maximal. In fact, I think I flirted on occasion with the mid 170s then! But this winter, with only a few minor dietary changes, I am lucky to end practice weighing out at a portly dehydrated 183! These dietary changes include, but are not limited to, a decision to use Half n Half on my breakfast cereal; get 80 percent of my daily calories at night while watching TV in bed; and closing down our restaurant, which has changed the hours each day I spend standing from somewhat substantial to practically non-existent. Again, I do not know why I am suddenly getting fat, and I am not sure that weight is a suitable topic anyhow for a "philosophic mind." Enough about this.
    3. After more or less accepting the illegalizing of the yesteryear's cheater suits, I suddenly find myself missing them. The reason, I suspect, is that the normal year-by-year swimming time erosions, which in the past have proceeded at a psychologically manageable pace, have accelerated, again, for reasons I am not sure I grasp, fathood and old age notwithstanding. Thus one takes an unpleasant enough process to begin with--slowing down--and adds a quantum leaping agent to the mix--the removal of the body suit for hairy old men like me--and the result is a sense of plummeting that may or may not be justified, all things taken into account, but nonetheless is proving troubling for this particular geriatric tweenager.
    4. I will say that many extremely kind fellow travelers, from Jim Clemmons to Rich Abrahams to Ande Rasmussen (who is actually much too young still to be called a fellow traveler in any sense of geriatric comradeship; ditto for Rich and Jim, who preserve a youthful spirit that lesser men like me lack) have offered no shortage of advice and counsel.
    5. On Sunday, I will be swimming the 1650. Perhaps, if I do not perform too horrifically, this will remove temporarily any further imminent need of cultivating a philosophic mind. Realistically, however, I suspect this will bring me face to face with the Reaper's halitosis, which I imagine smells like daffodils and rotten meat.
    6. Back soon to resume my pursuit, be this a denial of death or an acceptance of its inevitability. The one thing I am determined to do, however, is not die of my own bad strategy--i.e., going out too fast in the 1650 and suffering like a strung up hog incapable of finishing the race he started.

    TAMFAM
    On an entirely different note, I invite my readers to try out a new fitness metric I blundered upon last night. I was in bed, eating Cookie Dough Ice Cream and watching The Office, resting up, as it were, for today's pursuit of a philosophic mind, when I decided to use my Azumio phone app to measure my quasi-rested heart rate. It was 42, decent enough for the night time.

    It then occurred to me to check out my BMI, or body mass index, which you can do yourself right here:

    http://www.nhlbisupport.com/bmi/

    Based on last night's weight, mine ended up being 24.7.

    I decided next to divide my BMI by my Resting Heart Rate, coming up with a 58.8 percent reading.

    What, I asked myself, if I could lose 5 lb. and lower my RHH down to, say, 38?

    Improvements on both indices would increase my percent reading to
    63.1 percent. It was at this point I had a eureka moment: had I inadvertently blundered upon a new ABSOLUTELY MEANINGLESS FITNESS APPROXIMATION METRIC? I decided to appendage my name to it, and acronym-ize the whole mouthful.

    And with this was TAMFAM born!

    How soon can we conspire to sneak the concept into the exercise physiological literature, cited by tenure-seeking post docs the world over?

    I ask that my readers help me to popularize the concept by simply:

    1. Recording your resting heart rate tomorrow morning before you get out of bed or do anything strenuous, wink, nudge, wink
    2. Calculate your BMI by clicking on this link and entering your height and weight where indicated: http://www.nhlbisupport.com/bmi/
    3. Finally, use a calculator to divide your BMI (numerator) by your resting heart rate (denomimator) and leave your resulting TAMFAM in the comments section of this vlog, along with as much discourse as you would like to include speculating what TAMFAM might mean and why, indeed, it might not be so AM after all. (No need to leave ridicule and naysaying; I freely acknowledge that, as of this point in time, my new fitness metric is, indeed, ABSOLUTELY MEANINGLESS.)

    I shall repost again sometime after the 1650 is over. If the subject is more on TAMFAM, you shall know that it has gone better, or at least as well, as could be expected.

    If, on the other hand, I am back to a search for my "philosophic mind," perhaps quoting freely from the oeuvre of Kierkegaard along with select passages from Sartre's
    Nausea, well then, my dear friends, ye shall know that Nature has taken its predictable course, and that the Second Law of Thermodynamics remains operable still, my own pitiable example impotent to shake it from its foundations.



    Until his time in the 1650 proves him sadly delusional, our aging Jim continues to force himself to hope against hope for the coming of Spring.




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  17. Friday, 2/24/12

    by , February 24th, 2012 at 11:27 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

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

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

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

    Warm down
    5 x 50/1:00 dps free

    Total: 2500 yards




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  18. Holding steady at 2000 yds for now

    by , February 24th, 2012 at 10:32 AM (Nobody Special)
    100 warm up

    2x250 free (w/fins) 4 m int

    10x50 kick (w/fins) 1 m int

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

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

    100 warm down

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

    by , February 24th, 2012 at 10:14 AM (The Labours of SwimStud)
    OMG I am happy the week is over. Yesterday I ran for 30 minutes and got back to the gym to do some core work...I had the whites dots in the periphery of my vision after the run. I think that was partly due to cold outside then coming inside, and partly due to fueling inadequately...either way my legs felt hammered last night. I got the massage stick out and gave my legs a going over before I slept and I think it helped as they felt ok this morning, where I did aas per Fort:

    WORKOUT #4: SPEED

    Warm up/Transition:

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

    Speed Sets:

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

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

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

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

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

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


    Total: 3125

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

    by , February 24th, 2012 at 08:45 AM (Mixing it up this year)
    Another day at the computer pool at the pop century.

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

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

    Total 2000 yards
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