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  1. This kicking stuff kicks my butt!

    Even though I understand the importance of kicking that doesn't mean that I am very fond of it. We did most of this as a group so the main kick set took awhile.

    10 min. choice

    On the following kick set the 100's were descend with 10 sec rest. Alternate arms on side and streamline by 25's. The 25's were all out on coaches whistle.

    3 x 100 dolphin kick w/ snorkel
    4 x 25 dolphin kick on back
    3 x 100 backstroke kick
    4 x 25 backstroke kick
    3 x 100 backstroke kick w/fins
    3 x 100 breaststroke kick
    4 x 25 breaststroke kick

    About 15 min. of turn work

    Then the sprinters went off to do whatever it is they do and the rest of us did a couple of swims.

    500 swim done as
    --100 @ 70%
    --100 @ 90%
    --100 @ 100%
    --100 @ 70%
    --100 @ 100%

    rest 1:00

    500 swim done as
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%
    --50 EZ
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%

    200 w/d


    I did great with this one except I didn't know we were doing a second 500 swim. My legs were spent!

    Maybe I am a little jealous that I can't sprint.
  2. 01.12.12 - Thursday workout

    by , January 12th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave, Dave and Teresa. Water temp still 86 . Very hard to shed off waste heat. Wore a drag suit for non-timed sets.


    500 Warm up
    6 x 50 - :45

    8 Times through
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 50 hard pull - :50
    * 50 easy pull - :50
    100 Easy
    Started off swimming behind Kent. Held 1:05 to 1:07 w/ the drag suit. A lane opened up so I took it. On the last one, I managed to stay a couple seconds ahead of Kent but he swam the whole 100 on 1:10 fly.

    400 Timed Kick (6:45)
    100 Easy
    Easily my fastest 400 timed kick. No drag suit.

    400 IM on 6:00 or 500 fr on 6:00... at least that's what it said on the sheet. That is until Dave (our sprinter) joked that we should do both timed. Roger took him seriously... thanks Dave!

    500 Free timed (5:59)
    100 Easy
    400 IM timed (5:45)
    The 500 free was kind of disappointing. I started off ok but the heat got to me. Should be able to hold the 1:10s. The 400 IM was ok considering that my goggles flipped inside out on the push-off. Was pretty tired at that point.

    200 Cool down

    (4600 Total)
    Swim Workouts
  3. Recovery day, meet this weekend

    by , January 12th, 2012 at 08:23 AM (Mixing it up this year)
    I have a kids meet this weekend. The only sprint I am doing is the 100 free but it will be interesting to see how I do.

    300 free
    5x100@1:45 fly w/fins as 25 rt arm/25 lt arm/25 scull/25 swim
    4x(5x25)@:35 shooters w/fins, 1-5 on back 6-10 on belly 11-16 on side alt. 17-20 360 rotate
    8x25@:45 streamline glide then EZ to wall (I tend to rotate to my right so on a few I came up on my side, I also float to I was on the surface by the first red line)
    8x25@:45 breaststroke pull outs
    50 EZ
    3x100@1:45 free no breathing in or out of turns
    4x(25 scull & 25kick) w/snorkle
    6x50 from a dive 20 yard sprints
    100 free EZ

    Total 2650 yards
  4. Lonely Hearts Club

    by , January 11th, 2012 at 11:10 PM (My non-workout blog and random thoughts)
    Hey there you crazed single female masters swimmers!

    I am a Asian male masters swimmer and have been single for several years. I love swimming and exercise. I live in the New Mexico Mountains.

    So what's up with the title?

    I've been on the dating websites and while there are a plethora of single women, NONE of them swim or understand swimming.

    I am a swimmer. Period. If you don't mind getting up at the crack of dawn to swim and fall in bed at 8pm (tivo your favorite shows), love to travel to meets, enjoy culture (theater, movies, opera, music) and can converse on a wide range of subjects, we need to talk.

    I am well educated, have reasonable financial security, good professional standing - (outside of swimming) and have demonstrated culinary skills. I have deep faith and a strong but flexible soul.

    I have a black cat (he is totally cool) and live at 5000 feet on 2.5 acres. You can see the Milky Way on a dark night from my backyard. I train at 4000 feet at New Mexico State University. NMSU has a outdoor 50 meter pool and an indoor 25 yard pool. Today, January 11, I swam outside at 6 am and watched an amazing sunrise (backstrokers do rule but I would be happy to learn how to swim the other strokes).

    I have a number of great friends in Las Cruces and some family.

    I have pics (me, house, pool, cat, etc). PM me if this is of any interest.

  5. Wednesday, January 11, 2012 5:00am & 5:00pm

    by , January 11th, 2012 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    My son has been doing pretty well at the hospital, and I had finally had a good amount of sleep, so I went in for a little stretch out relaxing swim.

    400 Free
    200 Kick w/ board
    200 Free Pull
    200 Fly Drill

    10 x 50 Kick w/ board @ 1:00 (:45-:48s)

    20 x 50 Free @ :45
    • 4 swim
    • 4 w/ paddles only
    • 4 w/ paddles & buoy
    • 4 w buoy only (this sucks - my pull isn't too strong alone w/out a kick or paddles)
    • 4 swim
    2500 Yards

    It was a good relaxing swim, but still wiped me out after being out of the water for so long, and having such little sleep to revitalize me over the past 4-5 nights.


    P.M. Workout:

    I decided to take a small page out of PWB's workout log on the forums.

    200 Free
    100 Kick
    200 IM Drill

    Using a BASE of 1:15/100 (I did this set all pull, since I didn't think my swim would've survived the set today)
    1 x 400 Free Pull @ 4:40 (BASE -:05) (went 4:28)
    2 x 50 Free EZ @ 1:00
    2 x 200 Free Pull @ 2:30 (BASE) (went 2:09/2:08)
    2 x 50 Breast EZ @ 1:00
    4 x 100 Free Pull @ 1:20 (BASE + :05) (went 1:01/1:02/1:02/1:02)
    2 x 50 Back EZ @ 1:00
    **Cramped in the arch of my foot pushing off the last backstroke turn...then when I pulled my leg up to stretch my foot, my frickin' quad cramped!! That's a first time for me...I had to think about which way to stretch it! Ouchy.
    Took a few minutes, then completed the set:
    8 x 50 Free Pull @ :45 (Base/2 + :7.5) (went mostly :30/:31s, with a few :32s)
    2 x 50 Free EZ @ 1:00

    1 x 100 Breast Kick w/ board EZ
    2600 Yards

    5100 Yards for the day


    My son is doing okay in the hospital still. He had another "minor" seizure tonight...a stiffening of the arms & legs & face, eyes wide staring, but no shaking...just an intense flexing action for less than a minute. The medications have been increased slightly earlier this morning, and we will continue watching over him here and praying for the best of course. His school teacher came by earlier today, and he was very happy to see her. She said all the kids miss him a lot, and want him back in school. Soon he'll be there, for now, this is the best place for him.
  6. January 11, 2012

    Warm-up (1100)
    400 swim
    300 kick, flutter/dolphin/back by 100
    400 pull

    Kick Set (700 set / 1800 total)
    8 x 50 @ 1:00 kick 25 underwater/kick 25 easy back
    12 x 25 @ :30 sprint kick, 1-4 back, 5-8 flutter, 9-12 dolphin

    Main Set (2400 set / 4200 total)
    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 3:05

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:55

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:45

    Wrap-up (400 set / 4600 total)
    8 x 25 @ :40 even 1 breath, odd 0 breath
    200 easy

    *4600 Total*


    The leg cramps started during the fifth 200 and didn't let up, so I only made the interval on the first 200 at 2:45 :-(

    Updated January 11th, 2012 at 10:36 PM by eric.carlson

    Swim Workouts
  7. Workout 1/11/12:

    by , January 11th, 2012 at 07:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Swim Workouts
  8. Wed., Jan. 11

    by , January 11th, 2012 at 06:16 PM (The FAF AFAP Digest)

    RC and ankle exercises
    power squat, 240 x 4 x 8 (+10)
    explosive leg press, 270 x 3 x 12
    leg abductors, 130 x 4 x 6
    triceps press, 20 x 3 x 25
    seated narrow grip row negatives, 80 x 1 x 10 -- NO
    russian twists w/plate on incline, 25 x 2 x 25
    power wheel roll outs, 2 x 25
    reverse scoops w/kettleball, 25 x 1 x 10 -- NO
    knee tuck jumps, 3 x 10
    sled push, 10*
    med ball slams, 3 x 10

    * Took a dolly from the gym down the racquetball court. Sat on it in backstroke turn position and pushed hard off the wall. Was very fun, but would have been better with a plate for resistance.

    Bikram, 90 minutes

    Very hot the last 10 minutes, was melting. Some instructors turn the heat down some the toward the end. Not today's. Skipped the locust pose b/c of elbows and did 2 x cobra pose instead.


    I'm getting frustrated with my elbows. I'm going to try to get an appt with my ART doc to see if he can help more or if PT would speed the healing. It's my own fault I guess; I probably should have laid off all upper body exercises until the pain was gone. Although lat pulldowns don't seem to bother it too much ... it's holding DBs or kettle balls, pressing or lifting things off the ground that seem to re-aggravate them. I did buy an active wrap especially for elbows, and that seems to be a much better way to ice. And I did buy some Flameout to try.

    I also ordered stretch cordz for my ever growing equipment bag. I've gotten a couple tips for things to do with it. Can't wait to add it to a speed workout!

    Updated January 11th, 2012 at 07:57 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  9. 01.11.12 - Wednesday workout

    by , January 11th, 2012 at 06:10 PM (Pete's swim blog)
    Woke up to thunder and lightning. Radar confirmed lots of nasty stuff moving through. They probably started at 6:00 or 6:30 but I didn't want to chance it and have to drive 15 minutes there and 15 minutes back for nothing. Decided to go solo today so I started work early and snuck away at 1:00 for a couple hours. Not sure it was worth it. The pool was hot and I just wasn't 100% today. Guess I put more into it when my team is around. Wore a drag suit over my Nike jammer except for the 800 free.


    400 Warm up
    6 x 50 - :45
    50 Easy

    800 Free open turns every 200 (2:20, 2:25, 2:25, 2:27)
    50 Easy
    Just couldn't get going at all. Felt like I wasn't grabbing any water.

    4 Times through
    * 200 IM Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard
    50 Easy
    5:00 was way too much time so I dropped it to 4:30 for #2 and #3. Dropped it to 4:00 for #4. Was consistently making 3:30 with moderate effort. First two iterations I did fly for the stroke. That felt pretty good. Was going :35 on the hard ones. Last two iterations I did breaststroke. Not too bad... did :38-:40 for the hard ones. Happy to be going this fast w/ a drag suit on. Kind of the highlight of the day.

    800 Pull open turns every 200.
    This was worse that the 800 free above. Sure, I had a drag suit on but usually I can pull a lot faster. Just out of gas I guess.

    200 Cool down

    (4650 Total)
    Swim Workouts
  10. Wednesday, 1/11/12

    by , January 11th, 2012 at 05:57 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (800)
    200 swim – 200 kick/swim by 50’s
    200 drill/swim x 50’s – 200 scull/pull by 50’s

    Set 1 (150)
    1 x 50/1:00 build - went 37
    2 x 25/:30 strong - went ±17
    4 x 12.5/20 fast - went ±8

    Set 2 (300)
    2 x 50/1:00 fast - went 35 on both
    4 x 25/45 fast - went 16± on these
    8 x 12.5/30 fast - went ±8 on these

    Set 3 - @ 200 Race Pace Mode (1200)
    - swam free on smooth ones,
    - back on RPM all at 40-41
    1 x 50/1:00 smooth --- 1 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 2 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 3 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 4 x 50/1:00 RPM
    1 x 200 easy --- 1 x 200 fast back, went 2:54
    1 x 100 easy

    Kick Set (400)
    4 x 100/3:00 AFAP
    short on time, did 2. #1 - flutter w/snorkel went 2:00, #2 on back went 1:55

    Cool Down
    100 easy

    Total: 2750 yards
  11. Wed 1/11/12

    by , January 11th, 2012 at 02:59 PM (The Labours of SwimStud)
    Did another one of Fort's shoulders are toast after this.
    WORKOUT #4: Lactate

    Warm up:

    400 choice

    8 x 50 kick @ 1:00-1:15

    4 x (4 x 25) @ :40
    1 = drill
    2 = build
    3 = EZ, fast
    4 = cruise

    Lactate Production Set, Drop Down Superset:

    4 x through:

    25 AFAP @ :45-1:00
    50 @ 100 pace @ 1:30-2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    -- intervals should provide a 1:2 ratio for rest
    -- equipment optional
    -- this set is designed to help you tolerate and clear lactic acid and promote speed efficiency at the 100/200 race pace

    3 x 150
    50 scull/50 kick/50 swim

    Total: 3250

    I also did my 500 kick set too...
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/12

    by , January 11th, 2012 at 01:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    The 5:30 group will be doing a birthday swim:
    52 X 100 on 1:30. I'll post another workout for those who don't want to do the 52 100's.

    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick-25 mod/25 fast- 1:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke-choice- 2:00
    6 X 50 1:00
    Two rounds with a break between.
    50's: 2 fly/2 back/2 breast

    3 X 400 free 5:20
    Negative split all swims ande descend 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. 4K yesterday

    by , January 11th, 2012 at 10:42 AM (Alex's swim journal)
    My 4K (4400 SCY) swim yesterday was enough to catapult me into the GTD top 10 for 40-44 men.

    Temporarily, I know.

    I originally started out thinking I would only get in 3500 or so, especially when my warm-up felt more taxing than usual.

    10 x 50 on :50 (mostly :46-:47)

    2 x 500 on 9:00 (8:01, 8:05)
    4 x 100 (50 easy/50 hard)*
    4 x 150 (50 easy/100 hard)*
    4 x 250 (50 easy/200 hard).
    *no rest after the 9:00 on second 500, just "recovery" swimming.

    4 x 150 (50 breast/100 glide)
    3 x 100 (50 breast/50 glide)

    After finishing the first 1500 of the workout at the 26:05 mark (only took :30-:40 rest between my warm-up and the main set), I was feeling off. I thought, oh great, the ladder up is not going to be fun. On my 500s I was trying to hold :48 50s, which was my mile pace last summer, but it felt a lot harder than I wanted. I would love for :48 to be my 1-hour pace, so it was discouraging that it didn't feel relaxed.

    By the time I was through my 150s, though, I was settling into a pretty good rhythm. The hard 200s didn't feel as bad... though my pace had dropped to :51 per 50 by then. I was at about 3325 yards at the 1-hour mark. Rather than just do a couple of easy 100s for a cool down, I decided to work my way back down the ladder (easier swimming this time). My stroke count on the gliding free laps was about 24 per 50. Felt pretty good, though slow.

    Not nearly as slow as I was this time last year!

    The ladder workout reminds me of Jacob's ladder and how Dante wrote about it from its base.
    I'll have to write my thoughts about that some other time.
  14. The challenge of speed work....REST

    by , January 11th, 2012 at 08:16 AM (Mixing it up this year)
    I still battle with the sitting on the side of the pool resting thing. I feel like some intervals are too long but I did everything today as written almost.

    600 free
    4x25@:45 free odds build evens EZ
    4x25@:45 kick odds build evens EZ
    4x25 drag race from dead start this was fun started with an explosive kick to get moving
    1x50@1:00 EZ
    8x25@1:15 burst & cruise (did the even ones from the block, thought I had thrown my back out on the first start but felt better after...weird)
    2x50@1:00 EZ
    4x(25 AFAP&50 EZ)@2:30 1 each stroke (fly felt great)
    (I missed the fins on this but then again breat w/fins doesn't work for me)
    2x50@1:00 EZ
    2x(37.5 AFAP & 11.5 EZ)@3:30 w/fins went 32's
    3x50@1:00 EZ
    1x50@5:00 AFAP w/fins went 28
    6x50 EZ

    Total 2500 yards

    Updated January 11th, 2012 at 08:27 AM by Donna

  15. Tuesday, January 10th, 2011 no swim for a while :(

    by , January 10th, 2012 at 09:23 PM (Fast Food Makes for Fast Swimming!)

    Sorry to all you blog readers that are missing out on my swimming adventures for the past 4-5 days or so.

    I've been in and out of the hospital with my son, Benjamin, who is an epileptic seizure patient. The seizures originally started when he was 2 years old, but were controlled with medication fairly quickly. After a couple years he was taken off the medication by his doctors to see if he was okay without it, and he was...for a while.

    That turned out to be right about 1 year, and as of a week ago, his seizures have returned in full force again. We've spent last Thurs-Sunday in the hospital, back in Monday morning to the ER (and discharged), then back in again Monday late night (and admitted again) where he still is in the hospital. Seizures are still happening, and everything apparently is being done and/or being tested for.

    We may end up eventually over at Seattle Children's Hospital, and if that is the case, I'll try to meet up with That Guy for a little relaxation practice time if possible.

    I just hope that we can find a resolution for all of this soon. As much as I love swimming, I love my children more, and priorities come first.
    I just hope I don't get too fat during this "off season" out of the pool.

    Thank you to all who have already given me support. We'll be just fine in the end.
    Swim Workouts
  16. Tuesday, 1/10/12

    by , January 10th, 2012 at 07:08 PM (A comfort swimmer's guide to easy swimming)
    Decided to try one of Leslie's High Intensity workouts. Picked the kick one from this week. Changed some of it since my pool is not deep enough for the squat jumps or VK. Also, due to time considerations, shortened some of the sets. And had to add rest to some!

    Speed: Kick Emphasis

    Warm up:
    300 swim free & back
    100 kick on back
    200 pull w/p&b

    3 x (3 x 50)
    1 = 25 scull + 25 drill @ 1:15
    2 = 50 tempo kick @ 1:15
    3 = 50 swim @ 1:00

    Speed/Strength Set:
    4 x 25 backstroke kick holding 5# hand weight overhead with one arm while other arm is at side, no fins @ :40 RI - 2 left arm, 2 right arm,
    - was supposed to do 6, 4 was all I had! Times were around :30
    50 EZ

    4 x 25 double torque drill w/paddles & buoy @ :45
    - my paddles are too big for this drill did not do it well!

    50 EZ

    4 x 50 kick, high flutter kick, no fins, feet at least 6-9 inches out of water @ 1:30
    -- either with board or in streamline position with snorkel
    - Did this with snorkel in streamline. Times around :55
    50 EZ

    4 x 50 kick with fins @ 1:30
    -- 25 AFAP + 25 easy
    - on back in streamline, 4-6 SDK off walls
    - not sure of time at 25, total time around 40-45
    100 EZ

    4 x 50 kick, fins optional @ 2:00
    - on back in streamline, no fins
    odds = AFAP - went 45, 46
    evens = easy - around 1:05-10 on these
    100 EZ

    1 x 100 AFAP kick for time
    - Kicked on back in streamline. By the time I got to this my legs were fried, went 1:44.

    Warm Down
    200 EZ

    Total: 2500 yards
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/12

    by , January 10th, 2012 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 5 on 1: 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 fast :40
    Choice. Two rounds, short break between rounds.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Tuesday, Jan. 10

    by , January 10th, 2012 at 05:04 PM (The FAF AFAP Digest)

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 07:15 PM by The Fortress

    Swim Workouts
  19. 4K today

    I swam a solo workout during lc lap swim this morning. There was a small wisp of pink in the sky as I drove over to the pool, but otherwise it was a grey morning—clouds completely covered the sky, and it misted on and off during my swim. I kept hoping for a proper rainstorm—I love swimming in the rain—but mist is all I got. Here’s what I did:

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

    6 x (3 x 50 desc. ez/med/med-fast):
    sets 1-4 FR @ 1:00 [50 > 41]
    sets 5-6 BK @ 1:05 [55 > 43]

    100 easy

    2 x 200 FR (100 kick w/ snorkel + 100 swim with 6-beat kick)
    5 x 100 FR playing with tempo trainer and various stroke rates
    2 x (3 x 50 FR desc. @ :55) at 68 spm [45 > 41. That’s a faster cadence than the previous 50s descend, and although the fastest 50s weren’t faster, they felt a little less effortful.]

    400 kick (mostly FR, some BR) w/ snorkel [I figured out that I can kick without discomfort if I use my snorkel and just hold my arms out in front, in “superman” position, rather than trying to streamline.]

    400 warmdown + play

    Afterwards I did a long stretching session. It felt good.

    There were two articles in the local paper about the gulf today. A dolphin got into distress a few miles up the coast from me, was helped out by folks on the beach, then insisted on swimming back to its pod before a rescue team could arrive. And an area diver discovered a new species of shrimp that looks like a red twig. Cool stuff going on out in the water, always!
  20. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 11:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy

    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