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  1. Recovery Swim, Sunday, March 18

    by , March 18th, 2012 at 09:21 PM (The FAF AFAP Digest)
    Made it to the pool with Jimby this afternoon for some IG before he left for Pittsburgh. I felt fine during the swim, but like this now. Hope I can sleep tonight.


    600 various

    5 x 50 fly drills

    4 x 100 smooth @ 1:45

    5 x through, mix up stroke & kick
    1 x 100 smooth @ 2:00
    2 x 50 smooth @ 1:00
    4 x 25 DAB @ :30

    Total: 2750


    My iPhone went nuts earlier today. I have to restore it. I'm worried I will have lost all the pics and vids from yesterday as they weren't backed up. Sigh. Oh well, at least I saw the flaws in my fly race.

    Back to the couch for the rest of the Walking Dead marathon before the season finale.

    Holy crap. I just saw that Caroline Krattli and Sue Walsh have aged up into my age group. The recent crop of 50 year olds are insanely fast.

    Preliminary results from the meet:

    Updated March 18th, 2012 at 10:31 PM by The Fortress

    Swim Workouts
  2. An IM sort of day

    I had a good swim this morning at Riverbank with Hannah and Rondi. The pool was a good temp, and not crowded—it was just us three in the lane for most of the session. I was in an IM mood this morning, so here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    200 IM, build each stroke
    3 x 100 (50 stroke strong / 50 easy FR), ST= IM order no free
    400 IM kick
    400 FR swim build by 100

    300 IM, build each stroke (dramatically)
    4 x 50 (25 fast / 25 easy), IM order
    300 IM kick
    200 FR pull w/ paddles, build by 50s

    200 IM, working turns and walls, rest easy
    4 x 50 (10-second sprint, rest easy), IM order
    200 IM kick
    100 FR swim

    100 IM strong
    100 FR pull
    100 IM kick
    100 easy swim

    200 warmdown + play

    I was enjoying the fast stroke swims today and feeling smooth in the water on all my strokes. It makes such a difference when the water isn’t too hot—both yesterday and today I didn’t want my swims to end.

    I had planned on heading out to the beach again today after my swim, but decided to stick close to home instead and get some chores done so that I don’t start the week feeling behind. Looking forward to a mid-week beach outing this week though!
  3. Albatross SCM Meet Report, March 18

    by , March 18th, 2012 at 12:09 PM (The FAF AFAP Digest)
    Got a decent night's sleep and headed over to the pool around 1:00 pm. My houseguest, Jimby, showed no signs whatsoever of his previously reported malaise. And was fortified by my diva smoothie and eggs. Did about a 30 minute warm up and then hopped out early to don my new suit since I was in the first event.

    50 fly SCM, PR/NR/WR, 29.54

    Did this as a split request in the 100 fly so that I could swim it at the beginning rather than end of the meet. Very psyched and surprised by the time. My previous best was a 29.6 in a B70 back in 2009. Based on my 26.7 at Warrenton, I was secretly hoping that maybe, just maybe, I'd see a 29.99 if all went well. So I was thrilled to see this time. Particularly so, since (unlike Warrenton) my race execution was not great. I got off the blocks fast. But my breakouts were subpar: I lifted my head too much and decelerated slightly. I probably should have done one less kick. My walls were not ideal either. I glided a bit into the turn and had a major glide at the finish. I think this is just the difference between yards and meters. When I saw I was short of the wall, I did kick like crazy. Jimby videoed the race, so I'll upload it at some point. I was very fortunate, being in lane 1, that no one was swimming in the adjacent diving well. Only took one breath after the breakout on the second 25. This swim chopped .8 off my 30.35 WR set last December.

    100 SCM back, 1:08.85, PR/NR

    The starter held us a LONG time, the longest I've ever been held in a backstroke event. Everything went well in the race until the last 10 meters. I died the last bit (legs paralyzed) and had a HUGE glide into the finish. Definitely should have taken another stroke. This cost me a few tenths for sure. Splits were 32.5/36.2. So I got out after it. My underwaters were solid. I think I went 15/15/15/10 SDKs. I was right on the 15 meter mark at the start. A teammate in the stands said it was legal, but I was very close. This may mean that when I'm doing SDKs at 100 pace, I've got to stick with 14 at the start. Though I was slightly off the WR KPN set last week in France for her French team, I was still really pleased. I never thought I'd go a 1:08 and it is a new NR, beating my previous one from this meet last year. I remember the very first time I swam this event back in 2007 at this meet (next to Julie Roddin), I went a 1:15 with very few SDKs.

    50 free, NS

    Didn't get to swim this unfortunately. After my 100 back, which I swam around 5:30, I felt really sick for about 90 minutes. Nauseous and shaky and red faced. Couldn't warm down. First time that has ever happened to me at a meet. I think it was likely due to poor nutrition. I hadn't had anything to eat since noon except a few honey stinger chews after warm up. I probably needed more carbs in my system before ingesting coffee. Was likely too busy chatting and forgot. Need to keep better tabs on this in the future. I was sorry to bonk and miss this event since I was swimming well and had plenty of rest for it. But crap happens. It really did not in any way diminish my happiness with the other two swims.

    200+ year 200 SCM mixed medley relay:

    After another hour+ went by, I warmed down a bit and felt well enough to swim my team relay. Wolfy was watching and said I split a 29.5. I was surprised since I was tired (8:00 pm), paced the first 25 slightly, and took 3 breaths instead of one. I had better breakouts and walls though. I'll have to double check this split later when results are up. This is a good relay for our team. Last year in the 160-199 age group we were #2 in the nation. This year, with Speedo gone, our team captain anchored.


    Really happy with the times!!! Last year, I swam like crazy at this meet, but had a full 3 week taper. I did the same drop taper for this meet that I did before Warrenton. But since I only lifted once during this 3 week period, my body was pretty rested.

    And even though Nats is just around the corner, I glad I took this approach. I feel like I've knocked my 50 back and 50 fly in yards and meters way down, and they'll be untouchable for a little while at least!

    Now for a recovery swim if I can ever get Jimby out of bed. He finally arose at 11:30 bragging that he out slept my teenager. I slept very little last night, so it may take me a few days to catch up on sleep.

    Thanks to Patrick for writing this:

    Updated March 19th, 2012 at 12:03 PM by The Fortress

    Masters Swim Meets / Events
  4. March 17, 2012 - Rinconada Masters Spring Short Course Meet

    I swam in my first masters meet today, the Rinconada Masters Spring Short Course Meet. I swam the "novice" 50 free (first timers only), the 200 free, and the 100 breast. The weather was awful, low 50s and quite windy, but at least the rain that was threatening to fall all day stayed away.

    My last meet was in 1980 and I have only been swimming regularly for 4 months, so I wasn't sure what to use for my entry times. I thought about using the times I hoped to do - :29, 2:20, and 1:25, but in the end I decided to use times that I have actually done in workout - :32, 2:32, and 1:40. This was probably a mistake.

    My first race was the 50. I was never a sprinter and wouldn't have entered this except I figured I shouldn't waste my one and only opportunity to race as a novice. I went a :28.2. My start was really deep (I also hadn't done a start from a block since 1980), my turnover felt slow, and I felt like I could have done another 50, so while I was happy with the time I am sure I can go faster.

    I was happy to have the slowest seed in my heat for the 200 because the fastest seeds were about what I hoped to go. I tried to stretch out and relax on the first 100, it felt great and I saw 1:05 coming off the wall. I tried much harder on the second 100 and I think I forgot about relaxing. I went a 2:16.1, again about 5 seconds ahead of second place. I was happy with the time because it was faster than I hoped to go, but I think I can go faster with more focus on my technique.

    My plan to use my best workout times probably hurt me the most in the 100 breast. One other person had seed time of 1:40, he ended up the slowest seed in the second heat and I ended up the fastest seed in the first heat. I went a 1:20.5 and was about 25 seconds ahead of second place. I would have won the second head with that time, but it would have been a close race so maybe I would have gone faster. I have done very little breaststroke in workout so far, and my technique is straight out of the 70s, so I think I can go faster with some practice.

    All in all I am really happy with the meet. I had a lot of fun and my times were better than I hoped, and I think I can do better the next time I swim. In hindsight I should have used faster seed times and entered more events. Next time I will know ;-)
  5. St. Patrick's Day 2-milers...

    by , March 18th, 2012 at 01:30 AM (Alex's swim journal)
    I walked two miles and swam two miles today... what glorious weather (sunny and seventies)! I only wish we had an LCM pool outside right now. The SCY box at the YMCA today--even though we have these beautiful windows that let the sunlight in--seemed confining with so much good weather outside.

    The two-mile swim was continuous and fairly relaxed. I'm gearing up for a long swim tomorrow and I did some faster work yesterday, so today had to get me in the mindset without wearing me out too much. I broke up the swim mentally into 20-minute/1K segments (1000 free, 100 breast... as usual for me); finished 3K in about 59 minutes and then swam an easy 200 to complete the two miles.

    I'm hoping to do 8K tomorrow morning, so tonight I celebrated St. Patrick's Day by carbo-loading with Mexican food!
  6. NE Champs 3/16/12-3/17/12

    by , March 17th, 2012 at 10:36 PM (The Labours of SwimStud)
    Spents 2 days of the three in Boston. Went up Friday and returned Saturday night. Swam fairly well; wasn't tapered just a bit rested and clipped. Wore an Aquablade jammer for all events.

    50 FR 27.06. My PB is 26.92 so I was happy with this swim--at this meet last year I went :27.1 so it's a little better
    50 BR 32.88 within a second of my PB. I was right at the wall with the guys that went 30 and 29...I think I just got a bit over-spinning on the last 10 yards...will have another shot at zones.
    100 FR (Lead-off) Posted a 1:01.15 not bad for me PB is only:59.39 fully tapered...I messed up the breathing after the last maybe a little more 100 for time practice to get settled before zones and nats is in order

    200 BR...this is a classic. I was watching from the bleachers as Mike Leake swam his 200 in Heat 9...I had it in my head I was heat 15...NO I was in heat 10...I only realised when heat 9 was approaching the 175 I made it dow to the deck from the top of the bleachers at Harvard and down to the blocks I do not know...but I did just...I went 2:43.09 for a PB. Pervious best in 09 was 2:45.47...and at Nats in 10 I was 2:46.37. I think I have found my stroke for the 200 and now need to not drift in the 3rd 50.
    After this it went downhill...I jumped on the relay but posted a 1:12-1:13 100 BR not bad on the back of the 200 (next event) then the 200 FR I went 2:18 from a 1:05...I had no legs...doing great on 2 200's in one day is probably a big ask when untapered.

    Overall happy...
  7. Back to the ocean!

    I had a calm swim this morning at Riverbank. It was a really misty morning, and the park seemed ghostly in the dark when I arrived. They have closed the track and football field that are right outside the pool for renovation, and so the walkers and joggers that usually work out there are gone—the park seems very empty in the mornings without them. The pool itself was very calm today—John and I had a lane to ourselves for about an hour of the two-hour workout—and the water was a pleasant temperature. Here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    10 x 50, odds = drill/swim, events = strong swim, 2 each stroke plus extra 2 free

    4 x 100 IM @ 2:15, desc.
    6 x 150 build/fast/easy, odds = FL/BK/BR, evens = BK/BR/FR
    [This was a continuation of the back/breast work I did yesterday. My breaststroke felt smoother than it has in a while on the fast 50s—hurray!]

    500 FR pull w/ paddles, desc. by 100s

    12 x 50 FR with tempo trainer, 2 each 6 different stroke rates, holding spl at 40
    [I started the tt at 1.06 seconds and descended by .03 seconds to .91. I noticed that at the faster stroke rates my freestyle wanted to become more of a catch-up stroke. Not sure why—that seems like a counterintuitive thing to happen when I'm turning over fast--but will play around with this more to try and figure out what's going on.]
    2 x 50 more, experimenting with .91 sr

    4 x 100 (50 swim/ 50 kick), swim = relaxed arms w/6-beat kick, kick = fast
    300 pull
    4 x 100 (50 swim/ 50 kick) backstroke easy
    100 warmdown + play

    After my swim I headed out to Brighton Beach for a quick dip in the ocean. It was my first time out since December. When I arrived today the sun was coming out, but there was still a low-lying mist hanging over the water and curling around the nearest jetties. It was beautiful and spooky. Some folks were getting in just as I arrived, and I undressed quickly and waded in. I was hesitant to go up past my thighs—it was pretty cold, and there were seagulls flying all around. The water was very flat and glassy, and I just stood there a bit watching the seagulls’ reflections on the water around me and appreciating being back at my wonderful urban beach. All the birds were making me feel uneasy, though, so I wandered back up to the beach hoping for some swim buddies—by this time the first wave of swimmers were receding into the mist. My friend Capri walked back out into the water with me and attempted to convince me the seagulls were harmless, but somehow her pep talk devolved into a graphic description of how one had killed and eaten a pigeon a few weeks ago. Umm, great.

    Finally I got my head wet and started swimming—not very far—and then floated around for a bit. It was peaceful and wonderful being out in the water again—I had really missed the beach. I got out before I got chilled, then visited with folks on the beach while I warmed up and drank hot tea. We had a nice turnout of about a dozen or so today—the water was up to 46, and several swimmers stayed for in a while. It’s great to be part of a group where so many folks have developed good cold-water tolerance. A few years ago I would have thought it was crazy to go in for even a short dip in waters that were in the 40s. Watching others swim at that temperature and thrive has made me think I can do it—I felt like a bit of a hothouse flower today for only staying in 15 minutes or so. And it will just get warmer from here on out. I’m glad the days will soon be here when I can get in longer swims outdoors.
  8. Felt really slow for this recovery but what a surprise

    by , March 17th, 2012 at 06:10 PM (Mixing it up this year)
    The Y was nice and cool today. Felt really sluggish during my warmup. Once I started moving faster I was so surprised with how I did for how I was feeling.

    500 Free slow and sluggish
    500 Free kick w/zoomers every 3rd 25 moderate

    8x25@1:00 burst & cruise started to feel a little better here
    100 EZ

    16x25@:45 odds up tempo free held 17's evens EZ
    100 EZ

    4x(25 AFAP + 75 EZ) held 15's on the AFAP
    200 EZ w/snorkle
    100 EZ

    Total 2500 yards
  9. Saturday, March 17, 2012 11:00am

    by , March 17th, 2012 at 05:06 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a fun one today. Saturdays there are 4 lap lanes, and we had 8 on deck at 11:00am. In addition the in the water walking lanes. Just a matter of time before circle swimming must be done...and why does my lane always seem to be the first one to get 3 people??
    I'm gonna have to drop a comment card for suggestion to at least get some of those signs that designate the lanes "slow, medium, fast, & James' lane".

    For some reason it's always one of those classified as "slow" that comes to my lane and said "can we circle swim?". Today I responded with "how fast are you going to be swimming?" They didn't expect an answer like that, but over time there frustrations build.

    5 x 100 Free @ 1:30 (1:08s)
    6 x 50 Kick w/ board @ :55 (:42-:44s)
    200 Free Pull

    Main Set:

    2 Rounds of:
    • 1 x 200 IM Pretty Fast @ 3:00 (2:30/2:29)
    • 3 x 100 Free @ 1:20 (1:06s)
    • 4 x 50 Kick w/ board @ :55 (:42-:44s**)
    ** Is it bad when you're kicking faster than the lap swimmers your swimming with?

    8 x 75 Free Pull @ 1:00 (:49-:50s)

    3000 Yards

    My times may have been a little faster than normal, and I was swimming out my frustration. Also no additional rest between any of this. Got done with this in a little over 45 minutes, and just got fed up with the pool situation, so I got out.
  10. Best work out this year

    by , March 17th, 2012 at 02:16 PM (Nobody Special)
    *Really seems like I'm close to getting back on track. Here is today's workout:

    4500 yds

    200 warm up

    4x500 free (1 m rest)

    5x100 kick (2 m int)

    10x50 back (1 m int)

    5x100 free (2 m int)

    10x50 back-to-breast (1:10 int)

    6x50 fly-to-easy (1:10 int)

    200 warm down
    Swim Workouts
  11. 03.17.12 - Saturday workout

    by , March 17th, 2012 at 11:42 AM (Pete's swim blog)
    Swam w/ Dave and Mary. Pool temp 82. LCM setup at Huntsville Nat. I didn't time anything today. Just went with the flow. Swam behind Dave for the most part and just tried to keep up.


    600 IM Warm up (took it easy)

    100 Kick w fins / 200 Free
    100 Kick w fins / 200 IM
    100 Kick (br - no fins)

    3 x 200 - IM Order Stroke down/ free back

    100 Kick w/ fins / 4 x 50 IM Order
    100 Kick w/ fins / 4 x 50 Free
    100 Kick w/ fins

    6 x 100 - Odds IM Order, Evens Free

    200 Pull / 4 x 50 Free
    200 Pull / 6 x 50 Free
    200 Pull / 8 x 50 Free

    400 Easy IM Cool down

    (5100M Total)
    Swim Workouts
  12. TGIF 03/16/12

    by , March 16th, 2012 at 10:46 PM (Workout Swimmer)
    My whole body hurts! Been lucky to swim outside at lunch for the last three days. Got crazy, and did an Alice in Wonderland theme cake for church last night - spent all of Wed & Thurs working on it - sitting hunched over a table for hours on end is harder than it looks! Got a little bit of sun today too!
    Workout today:
    12 x 50, 2 swim, 1 kick on 1:15/1:30
    8 x 125, first 4 50 k, 75 swim; second 4 IM, rotating the 50 stroke IM order on 2:30 & 2:05
    4 x 175 P on 2:30
    100 EZ
    300 breast/free
    500 P no paddles
    100 easy
    5 x 100 P w/paddles on 1:20
    200 easy

    Total: 4300 SCY

    Tried to pin my cake pics here - looks like they're attachments
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  13. Friday 3/16/12

    AM and PM SCY

    AM swim:

    500 swim
    500 kick w/ fins and board

    10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast

    200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
    100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
    4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)

    100 EZ

    Total: 3100

    PM swim:

    600 (150 Swim/50 Kick)
    400 pull
    6x100 @ 1:45 kick choice

    8x25 @ :35 under H2O kick
    8x25 @ :30 (O: under H2O swim, E: swim)

    16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)

    8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
    100 EZ

    8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
    100 EZ

    20x50 @ 1:00 (O: cruise, E: fast)

    Total: 5600
    Swim Workouts
  14. Breckenridge workouts!

    by , March 16th, 2012 at 08:52 PM (Chowmi's Blog)
    It's been a great spring break 2012 in Breckenridge, Colorado! Next up: the 13 hour drive home. Successful shopping at Silverthorne outlets and Main Street in Breck. My new goal: 50 free baseball hats (free hat with $10 purchase at the Columbia and North Face stores. For all the times we've been, i've missed out on at least 10 free hats!) Started my Breck hat stash at 2 this trip. If chowsh had come, I would have made her "buy" 1/2 of the stuff at North Face and get another free hat, sigh...I discussed with my husband whether I wanted to go for the 50 mile club - I guess you swim 50 miles and get your name on the board at the pool, but the thought of actually swimming 50 miles at altitude, I think it would take me about 5 years, if I swam a mile every day that I went to the BRC, assuming about 10 days total over all the trips. I've missed out on at least 20 miles over all the times i've already been in the last several years!!!

    But now, onto the meaty bits:

    Monday, see below post.

    Tuesday, drove 13 hours

    Wednesday, Breck Rec Center
    probably a 25 yard pool

    Drylands, various pushups, situps, etc. Forgot it was Wed and was going the Tues direction on the track. About 45 minutes

    200 warm up

    8 x 50's no interval
    free with PFS
    leave when you catch your breath. sort of.

    100 easy

    6 x 50 kick TYR burners, no interval
    2 sides
    2 tummy w/snorkel
    2 back

    100 easy

    4 x in/out turn FAST
    ***BRC has a steep drop off in the deep end. PERFECT for pushing off the bottom at max speed in/out of the turn

    100 easy

    The End

    Thursday, Breck Rec Center (BRC)

    Drylands again, about 45 minutes

    200 warm up

    8 x 50 no interval
    free with PFS

    4 x 50 kick

    100 easy

    8 x 25 no interval
    odd smooth
    easy fast
    2 of each stroke

    100 easy

    4 x 10 sec fast vertical kick; 20 sec rest
    taking advantage of deep water for vertical kick. the lack of air was so tough I could barely go the 10/20 interval and still go fast strong kicking. extremely difficult and 4 was plenty enough.

    100 easy

    The End


    Friday, BRC

    Drylands, 45 minutes, mix up exercises again

    200 warm up

    8 x 50 no interval
    free with PFS
    this is becoming my favorite transition set!

    4 x 50 kick TYR burner fins, no interval
    2 sides
    2 tummy

    100 easy

    2 x in/out turns

    100 easy

    6 x 25's no interval
    smooth down
    fly/back/breast fast off the wall

    100 easy

    The End

    That was a lot of workout! I am getting in pre-P90X shape, thus the 45 minutes of various pushups, sit ups, and variations.


    Crystal ball says:

    Saturday, 13 hours in the car back to Dallas

    Sunday, will attempt loosen up swim/drylands. Or, if I just can't wait - Tony H & Co should be waiting for me to bring it on!!!
  15. Early summer in WI!

    by , March 16th, 2012 at 07:41 PM (Alex's swim journal)
    3200 SCY today (after a terrific afternoon walk... temps are supposed to reach 70s for the next five days... unseasonably warm, but maybe the lakes will be swimmable sooner).

    10 x 100 on 2:00 for a warm-up (mostly coming in at 1:32-1:34)
    1 minute rest
    20 x 100 on 1:45 (first 12 or so were 1:29 or faster)
    100 breast
    100 EZ free for cool-down.

    Finished the whole workout in exactly one hour. It took a while to warm-up and work the kinks out. Yesterday I took advantage of the good weather and played some basketball in the driveway with my youngest, but that kind of exercise, after not having done it in a few weeks, always seems to make me really sore and throw things off kilter the following day. I probably need to start a yoga class or something.
  16. March 16, 2012

    Warm-up (1200)
    3 x 100 @ 1:50
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim
    3 x 100 @ 1:30

    Set I (1200 / 2400)
    6 x
    1 x 100 @ 1:15
    2 x 50 @ 1:15

    Wrap-up (700 / 3100)
    4 x 50 drills
    12 x 25 @ :30 no-breather
    200 easy

    * 3100 *


    My normal workout partners had other things to do this morning so I was on my own. I will be swimming in my first ever Master's meet tomorrow, so I decided to make this short and simple.
    Swim Workouts
  17. March 15, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40
    200 @ 3:05
    2 x 100 @ 1:30
    200 @ 2:55

    Set I (1000 / 2000)
    4 x 100 @ 1:30, 1:25, 1:20, 1:15
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    4 x 100 @ 1:15, 1:20, 1:25, 1:30

    Wrap-up (500 / 2500)
    12 x 25 @ :30 no-breather
    200 easy

    * 2500 *


    I only had an hour between when I got home from work and after crew pickup, so I snuck in a quick 2500 yards.
    Swim Workouts
  18. Friday, March 16

    by , March 16th, 2012 at 05:03 PM (The FAF AFAP Digest)

    600 various

    3 x 50 caterpillar fly @ :15 RI

    8 x 25 DPK shooters w/fins
    50 EZ

    3 x (25 no breath free + 25 EZ) @ 1:30
    50 EZ

    4 x 50 burst + cruise
    100 EZ

    Total: 1500

    Hottub, 10 min


    Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.

    I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.

    My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.

    Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/12

    by , March 16th, 2012 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    4 X 75 kick -50 moderate/25 fast- 1:45
    1 X 100 swim 2:00
    8 X 25 -half blast kick/half swim- :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three rounds. 100's broken :05 @ 25, :10 @ 75.Choice.


    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three rounds. Round 1 stroke is fly, 2 back, 3 breast.
    Short break between rounds.


    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:00
    3 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    Swim Workouts
  20. Fast Fri Mar 16 2012

    by , March 16th, 2012 at 03:19 PM (Ande's Swimming Blog)
    Fast Fri Mar 16 2012

    Mon, Tue, Wed, & Thu
    it's SXSW week in Austin
    went to a few music events yesterday

    Whitney's been out of town all week
    Zones is 2 weeks away

    Chris Coached
    Swam with Korey, Todd & Chris
    beside Traci, Jim, Max & Larry

    warm up
    swam till 7:00

    main set

    10 x 200 choice on 5:00
    odds fast
    evens easy
    1) fr 2:08
    3) fr 2:06
    5) fr 2:04
    7) k 2:25
    9) IM 2:15

    didn't kill it just swam strong and smooth

    rested 6 minutes

    100 kick from a dive
    some SDK & k on my side

    50 easy
    Swim Workouts