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  1. Sunday, Feb. 13

    by , February 19th, 2012 at 04:05 PM (The FAF AFAP Digest)

    rehab exercises (25 min)
    explosive leg press, 270 x 4-5 x 15
    seated row negatives, 50 x 3 x 15
    overhead squats w/bar, 45 x 2 x 15, 55 x 1 x 15
    leg extensions, 130 x 4 x 7
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, 85 x 4 x 8
    knee tuck jumps, 10
    altitude drops, 10


    1500 meters easy in gym pool


    Rushed out of the pool to go to Lil Fort's swim meet and it was cancelled. Power outage. Oh well, probably needed an easy swim anyway. I can tell I am in need of a recovery week. But I'll have to wait another week.
  2. Rain and Dolphins and Hot Tubs

    It’s been a week of grey overcast mornings at the PCB pool—we seem to be stuck in a warm cloudy weather pattern. On Thursday I was looking forward to swimming in pouring rain—and managed to get in all of 30 meters before a lightning flash cleared the pool. I swam back to the end of the pool, for a total of 60m that day. Yesterday I had better luck—there were just a few drizzles in the middle of my swim. I had a nice lc workout—mostly solo, but with some company for one set. Here’s what I did:

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

    4 x 150 k/d/s, rev. IM order, emphasize legs on all and build swim

    8 x 150 fr/bk/fr @ 2:45, keeping swims under 2:30 [this was challenging but I managed]

    10 x 100 FR @ 2:00, 3 x (desc. 1-3) + 1 easy [I joined swim buddies Bill and John for this set—we took an extra minute after #6 to regroup. I went 37/36/34 on the easys and 28/28/25 on the fasts. I was pleased with this—now that I’m comfortable swimming a full workout’s worth of yardage again I’ve been doing more sets with the clock this week. It hasn’t been pretty--I was working hard to go 1:40s a few days ago. So I was pleased to be faster while feeling relaxed on the front of the descends in this set. I’ve been struggling to stay optimistic about my swimming as I work to get back in shape, and was relieved to be feeling more like myself in the water today.]

    200 rev. IM kick

    500 pull with paddles

    500 warmdown + play

    I had another ART session yesterday afternoon, and the pain and numbness in my left arm is definitely getting better. It feels fine when I swim, and is worst when I wake up in the mornings or lounge around too much. That’s definitely an incentive to keep exercising!

    Earlier this morning I watched about a dozen dolphins or porpoises frolicking around in the gulf—they were bobbing around and occasionally leaping out, but generally stayed roughly in one place for about half an hour before moving on. They were just a little further out than I usually swim. I also saw a ray or a skate in the shallower water when I was wading in it while walking on the beach. I’m about 95 percent sure it was an actual animal, not a ziplock bag like last time. It was shy and wouldn’t let me get very close to it, and only a bit bigger than my hand, with a long tail. It was tan, a little darker than the sand.

    At lunchtime, about an hour after seeing the dolphins I went for a pre-storm swim in the gulf. The gulf is back up to 61 now, and the gathering wind was beginning to stir up some nice swells. The water was a dull green under the leaden sky, and since it was low tide I waded out to the sandbar and over it before diving into the waves. We don’t often get nice big rolling waves here, but by swimming just to the far side of the first sandbar, just before the point where the waves were breaking, I was able to find some fun water to swim in. I did my usual mile course, watching the sandy bottom getting closer and receding as the water carried me up and down. No dolphins approached me, which was both a relief and a little disappointing. Afterwards I hit the hot tub before heading in—I’m going to be thoroughly spoiled by the time I leave here. The whole post-swim-shivering-on-the-cold-beach routine will come as a shock when I next swim at Brighton.

    Now we’re watching the storm blow in over the gulf. Have candles if necessary. It should be a show!
  3. Recovery Day YEAH!

    by , February 18th, 2012 at 02:17 PM (Mixing it up this year)
    Recovery Day an boy to I need it.

    500 choice warm up

    1 x 200 DPS free w/paddles, no breathing in or out of turns
    4 x 25 fly drill @ :40
    4 x 25 easy speed fly perfect technique @ :40
    felt really good on these
    4 x 25 shooter on belly @ :40

    1 x 200 DPS free w/paddles
    4 x 25 backstroke drill @ :40
    4 x 25 backstroke perfect technique @ :40 felt fast
    4 x 25 shooter on back @ :40

    1 x 200 DPS free w/paddles
    4 x 25 breast drill @ :40
    4 x 25 breast perfect technique @ :40
    4 x 25 2 breast pullouts UW @ :40

    1 x 200 DPS free w/paddles
    4 x 25 free drill @ :40
    4 x 25 free, perfect technique, 1 breath @ :40
    4 x 25 flutter kick shooters w/zoomers @ :40
    found it hard to do flutter kick instead of dolphin off the walls, I guess dolphin kick has become a habit now. YEAH!

    100 EZ
    500 Free kick w/zoomers

    Total: 3100 yards

    I will be doing weight lifting tonight or tomorrow.
  4. Workout 02/18/12: Could we with ink the ocean fill

    by , February 18th, 2012 at 01:36 PM (Maple Syrup with a Side of Chlorine)
    - 200 FR/200 Bk, 150 IM drill
    - 6 x 50 FR drill
    --- 2 each catch-up, splash back, thumb drag

    Down the ladder (team did lower yardage):
    - 400 (did IM)
    - 4 x 100 FR on 1:30
    - 300 FR pull with buoy
    - 4 x 75 IM (no free) on 1:15
    - 200 FR
    - 4 x 50 FR on :45

    4 x 75 IM (Indiana IM)

    10 minutes Kick Wars
    - Suggested by Carrie the other night: set up cones on deck 5 yards apart, and swimmers start in the middle of cones and play "tug of war" by kicking their opponents past the cone. I wanted to do this 10 yards apart, but the team protested. This is a fun thing and usually the ladies find that they are stronger at kicking than the guys. We had 5 people, so two rows and the "loser" on the far side became the ref as the winner from the near side moved to face the winner on the far side

    -Finished off with a Noah's Ark Pull w/ buoy with Kevin after everyone else left. (6:11)
    (BAM masters practice/Rec/3450yds/90 min)

    I went to a pancake breakfast this morning after seeing on facebook that it was happening at the Capstone Baptist Church in North Bennington - proceeds to help with the juniors and seniors at my son's school mission trip to Guatemala next month. I used to eat like a horse for breakfast, but can't seem to anymore these days. Despite that, I wolfed down a stack of pancakes with real Vermont maple syrup before heading to the team practice this morning.

    Ended up being 8 people there today, but I was the only one in swimming the higher yardage workout. Since the 400 was first, I decided to do it IM and hit the following splits: 1:06.62, 1:18.97, 1:42.50, 1:11.00. Total was 5:20.29, which is 7 seconds faster than a couple of weeks ago - you can check my progress here. I was really starved for air on the backstroke, so I need to keep working on breath control, as it lead to poor pullouts on the breast. Room to keep improving ...

    The kick wars was fun, and would have been better if we had a farther distance to go. I just grabbed some cones from the garage before heading to practice and set it up - the team was pooped after practice and was not all to interested in really going for it. Oh well, fun idea that you should try with your club. Any other fun ideas that you can share from your team workouts?

    Not too much to report for the rest of the day. I volunteered for laundry duty so I will be rocking the clean clothes until going to my daughter's Cabaret tonight with my wife. I heard the song that I referenced above shuffle through my swimp3's today during the Ark, The Love of God. We sang it in church a last summer from the hymnal, and I realized that MercyMe covered it. The story goes that the last verse was penciled on the wall of a narrow room in an insane asylum by a man said to have been demented, and they found the words when they laid him in his coffin, but that article actually points out something even more amazing You can check it out if you'd like.

    Updated February 18th, 2012 at 02:52 PM by rxleakem

    Tags: 400 im, kick wars
    Swim Workouts
  5. 2/18/12

    10 min. choice
    --I was talking too much and only got in 500

    3 x through
    3 x 100 kick @ 90% r/5
    3 x 25 shooters @ 50
    3 x 75 @ 1:30
    --(kick,rt arm only,lft arm only)
    100 vertical kicks w/10lb. above head
    --this made me sink
    rest 30 and repeat

    2 x through
    20 kicks with arms extended on wall
    flip and do 8 sdk
    flip and sprint back to wall
    right into
    500 (150 stroke,350 free)
    rest about 30
    2 x 100 @ 3:30 AFAP
    rest about 1 min. and repeat

    100 w/d


    I had NO legs left for the sprints at the end but I guess that was the purpose of the kick set earlier. Not too bad today with some different things which always keeps practice interesting. Time to hang with the family.
  6. 02.18.12 - Saturday workout

    by , February 18th, 2012 at 09:04 AM (Pete's swim blog)
    Swam at HSA with Dave, Dave, Mary, Dan, Bob and a couple others. Pool ~82 with hot and cool spots. Wore my Nike jammer. Didn't do much with the intervals. It was kind of "last in +15". I was getting lots of rest so I tried to keep the speed up a bit but I didn't pay much attention to my times.


    400 Warm up
    300 Kick
    300 Pull

    200 Kick
    100 Fr (neg split)
    400 IM down/Free back
    100 Fr (neg split)
    200 Kick

    200 Pull
    200 Free (neg split)
    400 Free
    100 Fly/100 Free
    200 Pull

    100 Pull
    200 Pull
    200 IM
    400 Free
    200 IM
    200 Pull
    100 Pull

    200 Cool down

    (4600 Total)
    Swim Workouts
  7. Friday, February 17, 2012 5:00am & 5:30pm

    by , February 17th, 2012 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Didn't have many plans for kicking my butt this morning, especially with the meet coming up on Sunday.

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:00 (:32-:35s)
    These fins are weighted quite a bit, so they make you really work when you kick!!

    4 x 125 Free Pull @ 1:35 (1:25-1:28s)

    100 EZ and out

    2100 Yards


    P.M. Workout:

    About the same on the yardage and intensity. Just wanted to get in a little more pool time since I probably won't swim on Saturday due to work stuff.

    500 Free (started building intensity after the 200)
    200 Kick w/ board
    300 Free Pull

    800 IM
    • Fly (150 1 arm drill, 50 Fast Fly)
    • Back (100 cruise, 50 build, 50 Fast)
    • Breast (150 cruise, 50 build)
    • Free (50 Cruise, 50 Get up to speed, 100 Bring it like a champ!)
    4 x 50 Free cruise @ :45


    2000 Yards

    4100 for the day

    I feel pretty good going into this weekend's meet in Kirkland, WA. I'm still going to figure out which set of mountain passes to use going over and back, partially depends on the weather, and the return trip is going to be decided by my stomach. I've got a craving for a huge steak dinner from a small place in the town of Sultan, WA, which is just on the western side of Stevens Pass, just before you head into the mountains.
  8. Workout 02/17/12 pm: drop it at a higher level

    by , February 17th, 2012 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:

    w/u: 200 FR/150 Back

    go five times through:
    - Broken 100 AFAP (rest :15 at 50 and 75)
    - Ez 100 back
    - When the clock hits 5 minutes, repeat

    I did:
    FR: 28.09, 13.75, 13.12 = 55.36
    FR: 26.38, 13.57, 13.50 = 54.25
    FR: 26.81, 13.75, 13.37 = 55.13
    BK: 30.57, 15.19, 14.63 = 1:01.19
    FR: 27.19, 13.37, 12.75 = 54:11

    150 loosen and out
    (solo/Rec/1500yds/40 minutes)
    (total for day = 4,450 yds)

    qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.

    I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.

    I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.

    I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).

    I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!

    Updated February 17th, 2012 at 10:19 PM by rxleakem

    Tags: lt 100's
    Swim Workouts , LT sets
  9. 7 yo daughter joining me on my run

    by , February 17th, 2012 at 09:23 PM (Nobody Special)
    * Yesterday my 7 yo daughter rode a bike w/o training wheels for the first time. Today she rode with me on my mile run. Pretty cool!

    * Back in the pool this morning for an 1800 yard workout:

    100 warm up
    2x100 free (w/fins) 2 m int
    4x50 free (w/o fins) 1 m int

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

    16x25 free (w/o fins) 30 s int

    4x100 (kick/swim/kick/swim - w/fins) 2 m int

    100 warm down
  10. Friday, Feb. 17

    by , February 17th, 2012 at 09:19 PM (The FAF AFAP Digest)
    Swim/SCY/Mostly Solo:

    Warm up/Transition:

    400 various
    Speedo chat break, which we should have done in the hot tub in retrospect
    200 back/kick

    10 x 25 shooters on back w/fins

    5 x 50 free w/paddles @ :50
    4 x 50 torque drill w/paddles @ whatever
    75 EZ

    Speed Sets:

    10 x burst + cruise @ 1:00
    50 EZ

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00
    1 = fly, 23 low
    2 = fly-back, 23 mid
    3 = back-breast, 26 high-27 flat
    4 = breast-free, 25
    5 = fly, 23 mid

    5 x 50 w/stretch cordz @ 2:00
    25 resisted free w/paddles + 25 assisted speed
    125 EZ

    Total: 2650

    ART, 30 minutes:

    Got my scapular area and shoulder worked on again. I think after lots of rehab exercises and some body work, it's starting to feel better.


    Felt kinda sluggish in the water today. I think I'm not fully recovered from that deep tissue massage yet. Still, times were solid considering.

    Went to GMU for the VA AAA HS Champsafter ART. Lots of fast swimming. Very peculiar incident. The 2 top boys in the 100 fly were DQ'd for flinching on the start. One DQ was reversed by the head ref. However, it was his son and the other DQ stood. That sounds dicey indeed. Teen Fort is just swimming relays. Happily, her medley relay went faster even after kicking off their fast freestyler who loafed at Regionals. She is swimming tomorrow and then heading up to Boston for a couple days. She was supposed to erg in the Crash Sprints with some teammates, but hasn't been erging due to a cortisone injection in the knee. But she does have unofficial visits with two college coaches.

    I am having a day of exasperation with my I can run anywhere husband. To my consternation, he announced today that he simply must go on vacation the first week of April, to a location with no real pool. Huh. My April meets have been on the calendar forever. Naturally, I had to remind him that I wrecked havoc on my past two long course seasons due to long family vacations. And last April I missed Zones for the Boston marathon and didn't do a SCY taper. How quickly they forget! Round 1: Fortress. The facts are clearly on my side.

    Updated February 17th, 2012 at 09:45 PM by The Fortress

    Swim Workouts , ART
  11. Feeling Colorful Today 2/17/12

    by , February 17th, 2012 at 08:42 PM (Workout Swimmer)
    Today was actually a compilation of two workouts - swam at 5:30 w/ATAC & then again at lunch for some more "sprint" work
    600 back free
    500 pull
    400 drill/stroke by 25
    4 x 100 kick on 2:00 w/zoomers
    16 x 50 - swam like broken 200's - 1 & 3 were free on 1:00, 2 & 4 were breast on 1:05 - this was great!
    200 easy
    400 pull
    4 x 100 pull on 1:40 hard
    100 easy

    Then at lunch:
    24 x 50 on :50 and 1:00 for the kick - 6 each of SKPS - really worked all but the last one (especially the pulling)
    10 x 75 on 1:10, 1:05, 1:00, :55, :50 times two - first one on the :50 I only did a 25 of it, could NOT make that interval!!

    Total for the day: 3800 LCM & 2000 SCY

    *Spoke to the surgeon yesterday - scheduled my surgery for March 30th for right arm, and hopefully April 13th for the left. Supposedly this is something that yes, will keep me out of the water for 2 weeks after surgery, but should not be overly painful for more than 48 hours or so. He said that many people commonly have surgery on Wednesday, and go back to work on the following Monday. Problem is, I have two arms that need worked on. Seriously considered having him do both arms on the same day, to minimize my recovery period, but then my father so kindly reminded me of possible toileting issues that might cause undue embarrassment if I had NO arms to tend to myself for 3 days!! Ah well, pride goeth before a fall and all that. Guess I'm looking at a total of a month out of the water - I will make sure to spend my time increasing the strength in my legs!!

    On another note, I have reconsidered my training habits, partly due to a forum topic on swimming a lot of yardage for yardages sake. After my dismal performance at the Auburn meet, I realize that perhaps that is just what I have unintentionally been doing. I am a middle distance swimmer, and enjoy going long sets, but I need to spend a larger portion of my time in the water focusing on speed. Since I swim with ATAC in the AM, and not the afternoons, I am stuck with their yardage for yardage sake workout. Luckily, I am not in High School anymore, and can stay a bit longer in the pool before I have to go to work, and so can incorporate some speedwork into my mornings. The problem with speedwork is that it is time consuming - thus I will have to satisfy my need for yardage by somehow finding more time to spend in the pool - on the days I don't work I could do this easily - that's why I've a housekeeper - I'd rather be swimming!! But in the mornings, I am just going to have to content myself with 3500 to 4000 per workout, and readjust my GTD goal as necessary. Who cares if I swim a million miles, I mean yards, this year anyway?

    Feeling CoLoRFuL today!

    Updated February 17th, 2012 at 10:00 PM by Celestial

  12. February 17, 2011

    Warm-up (1600)
    2 x
    • 1 X 200 3:20, 3:00
    • 3 X 100 1:40, 1:30
    • 4 X 75 1:20, 1:10

    Drills (300 set/ 1900 total)
    3 x 100 @ :15 sec rest - 25 left arm, 25 right arm, 25 scull + kick, 25 swim

    Fins #1 (1000 set/ 2900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 @ :50 dolphin kick w/fins on back
    6 x 50 @ :50 dolphin kick w/fins
    6 x 50 @ :50 swim w/fins, focus on SDK on turns
    4 x 25 underwater SDK w/fins @ :45

    Pull (2100 set/ 5000 total)
    5 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:14)

    4 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:16)

    3 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 85% effort, focus on technique
    100 fast (1:18)

    100 easy

    * 5000 total *

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

    Yesterday's workout must have taken a lot out of me, I knew from the first lap of warmup that it was going to be rough - and the times on the "fast" 100s proved me right :-).

    Updated February 26th, 2012 at 01:49 PM by eric.carlson

    Swim Workouts
  13. Friday, 02/17/12

    by , February 17th, 2012 at 03:09 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Steve B. on deck

    300 warmup

    6 x 100 pull on 1:30
    ==> No Kicked on back with Speedo fins

    200 easy kick

    12 x 25 on :30 kick
    4 rounds of 3
    2 x moderate
    1 x all out
    No fins with board

    6 x 100 swim or pull on 1:25
    ==> no Kicked with TYR fins + snorkel 50 fly/free to each 100.

    200 easy swim

    Split lanes
    I got lane 4

    8 x 75 on 1:45
    2 rounds of 4 no break
    1st 25 fast/50 moderate
    2nd 50 moderate/25 fast
    3rd 25 fast/25 mod/25 fast
    4th 25 mod/50 fast

    2 x Dives on my own

    The end

    I got my Finis Shooter Monofin yesterday and I really like it. I did some 25's with it on Thursday. I also tried out my Sporti small size nose clip. I like it, too, but I forgot to bring it out on deck with me today.

    This weekend I am taking my girls and 2 friends to Great Wolf Lodge. It will be fun! We have been there several times. It's really nice to live so close, bring your own food and snacks, have your own car, etc.
  14. Workout 2/17/12: Turn it on again

    by , February 17th, 2012 at 02:48 PM (Maple Syrup with a Side of Chlorine)
    Or not ...

    w/u: 200 FR/200 BK
    4 x 50 FR on :45 (strong, DPS)

    100 Kick
    200 FR Pull
    300 IM (no free)
    400 FR, then back down

    2 x 75 on 1:30
    4 x 75 on 1:15
    - all back - joined a lane mate on the first two, then finished up after Kevin got out
    - 25 DPS, 25 Build, 25 overkick
    - 4 + sdk's of each wall (I need to keep working at these)

    50 ez
    100 IM for time (1:12.65 - ouch)
    150 loosen
    (solo/Rec/2950yds/55 minutes)

    I fell of the "eat healthier" wagon yesterday after I demolished one of those big peanut m/m Valentine's bag that was on clearance at work. Then I added ice cream when I got home and feel like crap today. Oh well - just polished off my chocolate riding a motorcycle, so most of the junk is gone.

    It felt good to get back into the water, and I am going to try to take a HIT later on tonight before going to one of my nephew's birthday parties. I should tired so I won't feel like eating extra cake and ice cream - we'll see how that goes.

    Report from the water - not much here to report. I took 20-30 seconds rest on the pyramid, and the backs came in around :55. I mentioned last week that I feel like I'm stuck in the doldrums, so hopefully I'll be joining tpatt with getting back into the grind next week. For me, transitioning to more sprint oriented sets will help me kick the blues.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/12

    by , February 17th, 2012 at 02:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    Four rounds, all choice.

    1 X 150 free 2:15 2:10 2:05 2:00
    4 x 50 1:00
    Four rounds. 150 intervals start at 2:15 and drop 5 seconds on each subsequent round.
    50's: Round 1 is fly, 2 back, 3 breast, 4 free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. 02.17.12 - Friday workout

    by , February 17th, 2012 at 01:36 PM (Pete's swim blog)
    Swam w/ Dave. Other Dave is sick. Wore my Nike jammer. Pool temp back around 85. Pushed hard at times today but was careful not to end up like yesterday. Seemed to do fine. IMs felt good.


    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25 (Tried to go 1:15)
    * 100 Free - 1:20 (Tried to go 1:12)
    * 100 Free - 1:15 (Tried to go 1:10)
    100 Easy
    Missed a couple 1:10 attempts but did some 1:09s... once on a 1:20 interval when I wasn't trying. Not sure how that happened and I wish I knew what I did.

    5 x 200 IM - 3:30 (2:50, 2:47, 2:45, 2:43, 2:42)
    100 Stroke - 2:00
    200 IM - 3:00 (2:48)
    300 Free - 4:00 (3:40)

    200 Cool down

    (4500 Total)
  17. Feb 16, 2012

    by , February 17th, 2012 at 01:29 PM (Canuck Countdown)
    115 days until Day 1 of the FINA World Masters Championships

    Thursday, February 16
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    300 swim
    6 x 50 kick
    300 pull
    6 x 50 drill

    5 x 25 kick @ :40
    5 x 25 kick @ :35
    5 x 25 kick @ :30
    5 x 25 kick @ :25

    5 x 50 drill @ 1:10
    5 x 50 pull @ 1:00
    5 x 50 swim @ :50

    150 EZ

    **Main Set**
    12 x 100 swim @ 1:20

    100 EZ backstroke
    10 x 50 recovery @ 1:00

    Total Distance = 4400 meters (SCM)

    Very proud of my performance on the main set (12 x 100 @ 1:20 (SCM)). Opened with 1:12, then 1:14, then 8 x 1:15, then 1:14, then 1:13. Felt good for the first 5; a bit rough for the next 4; then good again for the last 3. This set gave me some much-needed confidence. My goal now is to hold a 1:10 - 1:12 pace...
  18. converting from scy to lcm for the lactate set

    by , February 17th, 2012 at 12:36 PM (Mixing it up this year)
    I messed this one up. Misread parts of this one and then had to modify it for long course.

    400 free
    6x50@1:00 free w/paddles
    6x50@1:15 free kick w/zoomers
    2x(5x25)@:45 as 1/2 EZ/1/2 Fast, 1/2 Fast/1/2 EZ, EZ,Fast, EZ
    50 EZ

    200 IM Fast :10R at each 50 when you subtract the rest it was a 3:20
    50 EZ
    100 FLY 90% in 1:51 which is good for me
    50 EZ
    100 Free 95% with :15R at 50 andd 75 when you subtract the rest it was a 1:24
    100 EZ
    50 FLY AFAP w/fins went :38 1 second slower than my best
    100 EZ
    50 FLY AFAP w/fins went :36!
    100 EZ

    Total 2200 meters

    Had to leave early to go get my car.
  19. FAST FRI Feb 16th, 2012, SCY

    by , February 17th, 2012 at 10:36 AM (Ande's Swimming Blog)
    FAST FRI Feb 16th, 2012, SCY

    Today at 11:00 am, is the appointment to get my lower right molar removed that got the root canal 2 weeks ago. I believe it's #31. It's the tooth that got a root canal only to discover it's cracked at the base & needs to go. Fortunately it hasn't hurt since the root canal. I first set my appointment for Wednesday then moved it to Friday so I could swim a few more practices & miss less work since this coming Monday is Presidents day & an observed holiday at my work.
    But I was instructed to not eat or drink since Midnight last night

    The surgical wound on my forearm is completely healed and barely noticeable, looks like a small cat scratch that healed.

    Today's practice.

    Whitney went to her dau's meet so
    Chris Coached,
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:09
    wore Speedo FSII legskin
    trained with Mike Todd, & Korey
    Beside Tyler Jim & Larry

    Warm Up
    swim till 5:18
    went around 600

    main set

    4 rounds of

    10 x 50 fast on 1:30
    100 easy on 2:00

    R1 FR held 27's - 9's

    R2 K held 31's - 3's

    R3 BK held 29's - 32's

    R4 K held 32's - 5's went 28 on last one from a dive

    visited with eddie for a bit after practice then went to the whole with the dudes

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  20. Thursday, 2/16/12

    by , February 17th, 2012 at 12:05 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45-50 – 25 drill/25 swim
    - all free, did fist and 1-arm for drills
    4 x 50/50 dps build
    - free, around 40
    4 x 25/30 strong
    - IM order

    Kick Set (900)
    4 x 100 IM/2:30
    - no board but used snorkel for this set, ave 2:10
    20 x 25/40 strong – board ok
    - alternated 2 on belly w/ board, 2 on back, mostly flutter with occasional dolphin

    Back Set (600)
    3 x 200 Back/3:30 - build

    - went 3:06, 3:06, 3:04

    Pull Set Free (600)
    3 x 200/3:00 pull with paddles, buoy, snorkel

    - went 2:40, 2:42, 2:42

    Warm down
    100 easy swim

    Total: 3100 yards