Used the Compex stem this weekend and it has helped some but I need alot more use of it to resolve my issues. I also managed to get my equipment bleached and back to a good looking state, all that black crud was looking bad. 500 free every 4th lap kick on back 500 free kick w/zoomers every 3rd lap fast 10x100@1:30 free w/paddles & bouy made them all but not as fast as I would have liked. Held 1:23's 8x25@:40 breast pull w/zoomers did not feel as good as saturday 200 breast kick left knee bothering me 2x200 free w/snorkle maintain 6 beat kick 200 EZ as 50 free/50 back Total 3000 yards
Drylands: RC exercises, 15 min extreme angle iso squat, 3:00 explosive leg press, 190 x 3 x 15 wrist curls, 50 x 2 x 12, 55 x 2 x 12 rear felt fly, 70 x 3 x 12 cable twist w/yoga ball, 60 x 2 x 8 each side jumps w/25 lb plate overhead, 10 resisted track start jumps, 55 x 1 x 10 twisting med ball slams, 2 x 10 back extensions w/25 lb plate, 2 x 15 flutter kicks on bosu, 2 x 10 altitude drops, 3 x 5 Swim/SCY/Solo: 600 various 8 x 25 shooters/fins @ :40 50 EZ 6 x 25 burst + cruise @ 1:00 75 EZ w/bungee cords: 4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back 4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks 4 x 40 @ 1:45 -- 2 swim, 2 kick until taut + hold for :30 125 EZ Total: 1680 +++++++++++++++++++++++++++++++++++ I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week. I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool. Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories). So glad Downton Abbey is back tonight!
Yesterday I didn't have much time and I wanted to get a little extra sleep, so I had to do an abbreviated version of my workout. Remembering that this is a step-back week for distance, I was not too concerned about having to cut it short. Last week I did a total of 60 x 100 on 1:45 over the course of a 7200-yard workout, maintaining my threshold pace the whole time. This week I decided to do 200s on 3:30, seeing if I could keep the pace I had on my 100s. The workout was 20 x 200 on 3:30; 4000 SCY in 70 minutes. Pretty straightforward. I actually managed to negative split a lot of the 200s in the mid to latter half of the workout... I was coming in mostly in 3:14-3:17. My last 200 was in 3:21, so I thought it was a perfect time to stop. I didn't want any of my reps coming in over a 1:40/100 pace (my BASE). The only thing I regret is not having time for a cool-down (or a warm-up for that matter... unless you count my first 4-5 reps, which were in my threshold, but felt tight). Today will be an easy day. Maybe just 1000 warm-up, practice starts, and 600 cool-down.
Today only my daughter wanted to go to the pool. My son had a friend over and I guess sitting two feet away from his buddy and skyping was a more interesting prospect than hanging out with dad. It was a good swim day despite this setback. I felt stiff in the tris and Lat's but after the warmup the pain eased up. I actually felt quite good by the end. Warmup 400 free 400 drill, 25 finger drag and 25 catchup 400 stroke, breast and back Main set 4x500 on 6.15. I went 5.25s and felt quite easy. Warm down 300 easy i then practiced some backstroke turns with my daughter. She is too close to the wall and goes over in a tight ball instead of stretching out. As a consequence she gets no push off. She worked on it yesterday and today and is looking better.
It was a beautiful day at the PCBAC pool—mid-40s, with sun-kissed clouds striping the sky. The pool was rocking, too—between the kids team, masters/lap swimmers, and the Aqua Zumba class, I think all 20 lanes were occupied (although the masters and lappers were all swimming one per lane, per local custom). If anyone is wondering what the difference is between Aqua Zumba and plain old water aerobics, I couldn’t tell any. But the competing boomboxes from that class and the kids workout (my lane was about at the midpoint between the two) did keep me amused and dancing during the rest intervals of the following, which I swam with Mark and Paul: 650 warmup (400s, 200k, 50p) 3 x 100 (50k/50s) @ 2:00 5 x 200 @ 3:20: 3 desc., 1 easy, 1 fast [2:50, 2:39, 2:31, ez, 2:28] 6 x 75 k/scull/drill @ 1:45 5 x 50 fast @ 1:10, FL/BK/BR/BK/FL [I worked FL and BR, took it easy on BK: 36, x, 41, x, 35] 200 warmdown + play That was it! I’m in Swimmer magazine this month, along with some of the other Riverbank morning crew. Check it out online here (if you're a USMS member). We’re on page 9, illustrating an article about pool tourist’s 40 pools blog: Despite my moniker, I think I have the least interesting suit of the bunch. I'll have to work on that.
I am finishing my IMX events next weekend with the 400 IM. Did an easy day with a few effort swims but didn't pay attention to intervals. 500 free 400 free pull w/paddles & bout 300 free 200 kick 100 free 8x25@1:00 shooters w/monofin 200 dolphin kick on back w/monofin 200 fly as 25 rt arm/25 lt arm/25 swim fast w/monofin 200 breast kick 8x25@:45 breast pull w/monofin really fast on this 500 free every 3rd lap back keep a 6 beat kick or better Total 3000 yards
This is not in the order of the training trip. The real next practice, the pm session had like 4x75s with a pipe, one you can get at home depot, fill with a bit of sand, use stoppers, and then you do catchup with it, its actually fun but I dont have it at the moment. So this would have been day 3, am session, thats what Im going to do for this afternoon. (times made for longcourse so, do whatever works for you, I'm doing it in a yards pool and I dont think I would even make the intervals right now depending on what it is haha, ill just take a few seconds rest) Its 2 x 2x 150 @ 2.20 4x 50 bk (6 kick and switch) @ .55 2 x 150 @ 2.00 (strokes then 10 kicks in streamline underwater) 4x 50 breast @ .55 2x 150 @2.20 swim free with fists 4x 50 (right, left arm fly) @ .55 (repeat set as stated) then 10x 100 @ 1.35 ALL OUT free then 4x 75 catchup @ 1.15 2x 200 kick @3.50/4 4x 75 @1.00 free 2x 200 kick @ 1.55/2 4x 75 IM @1.15 2x 50 @.55 yardage around 7,000 yards? (havent recounted it since log entry)
Going to start off this year using some old practices from my former coach, will edit them a bit (ie take off a round/repeat where needed lol) These practices from this training trip honestly took my swimming from where I was going nowhere to havign my best season ever. So I found my old log book and decided to start the new year with them. Yesterday I did this practice and it felt great. Took me like two hours at the pool though, did have to share the lane at one point. (The 250s helped with breathing, it was a bit hard because I would be in the middle of the 20 kicks underwater and then have to go right into a flip turn and keep holding my breath which was good.) There were time intervals but it was made for longcourse and for young chickens so I just took five seconds rest. Here it is.... 500 warmup (i added), 3 lengths free, 1 bk 2 x 250 (5 strokes then 20 kicks in a streamline underwater) 150 backstroke 150 race free 150 breastroke 250 (3 strokes then 10 kicks streamline underwater) 50 fly (repeat set as stated) 2 x 6x 50 catchup free 2 x 150 kick (i did breast first round then free) 6 x 75 IM on 1.15 600 free with pull bouy and paddles (repeat set as stated) 100 warmdown = 5,850 yards (unless I miscounted) I'll post what I have for this afternoon, hope this gives some people a fun practice to do.
Updated January 5th, 2013 at 01:07 PM by Colleen Marais
I actually left work early yesterday because I was so achy/stiff. Came home and was in bed around 6:00. My alarm went off at 5:00 and I almost didn't get out of bed; but, I did. I'm determined to get back to where I was before Christmas, to get ready for the Auburn meet, and to get ahead of pace for 600 miles this year. Peter, Dave and Dave, and a few of the Hsv swimmers were at the Nat. I shared a lane with Dave B. I did get 5300 yards in. So, my endurance is coming back; but, my pace is still lacking - maybe next week. 3x150 free w/fins and paddles 4x50 kick 2x150 free w.fins and paddles 4x50 kick 150 free w/fins and paddles 4x50 kick 15x100 free on 1:40 10x50 Back on 1:00 500 Free 5x100 Back w/paddles on 1:40 2x200 free 100 Breast 3x100 Free 5300 yards 105 minutes
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards) Air temp of 65, pool at 79, 100% water clarity. Sunny sky with humidity at 69% Warm Up 200 FR 4x25 on 20 count rest as 12.5 Fast/12.5 EZ *Set 1* 3x1000 on 1:00 rest, do as Free - 2(250K,250S)Breast - 2(300K,200S)Fly - 2(250K,250 DR/S by 25) *Set 2* 12x12.5 on :30 as 4x12.5 each of FR, BR, FLY 200 FR warm down Comments Recovery workout for arms, smooth DPS swimming, strong kicking
First blog of the year. I have been swimming a little but have just been busy with work and our usual running around. A bit of breaststroke work today with the team. 200 pull with bouy and snorkel 200 kick/drill by 25 4 x 75 r/10 done as --25 3K, 1 pull --25 2K, 1 pull --25 1K, 1 pull 4 x 100 breast r/10 done as --25 kick w/arms folded above head (I dream of Jeanie) --25 breast pull 4 x through 3 x 100 free @ 1:30 descend 100 breast @ 2:00 perfect stroke 100 IM @ 1:50 rotate a 90% 25, other 75 is cruise 100 free @ 2:00 cruise 4 x 125 with fins done as --100 free build to 100% --rest 5 --25 stroke sprint @ 60 100 w/d 4100 I have actually been swimming fast for me lately but have felt VERY sloppy. I don't know exactly what to make of this. Hopefully it is just a "phase" and I can continue to move forward. I have about five weeks until our SCY state meet to get my act together.
Swam at HSA w/ Dave, Dave, Dave, Bob, Bob, Hunter, Andrew and a few others. It was busy today. Matt coached. SCY Warm up 300 IM 3 x 200 (100 Free/100 IM) 250 Easy (Let everyone catch up) 4 x 50 - :30 (evens build, odds fast) 3 x 150 Pull w/ fins (I think we did 2:10 or so on these - made 1:40 to 1:45) 4 x 50 kick w/ fins - 1:00 2 x 150 Pull w/ fins 4 x 50 Kick w/ fins - 1:00 1 x 150 Pull w/ fins 4 x 50 Kick w/ fins - 1:00 10 x 100 - 2:15 Best avg (made 1:03s drafting Andrew) 10 x 50 - 1:00 Drill down/swim back 10 x 50 - 1:00 Underwater down, easy back *1-8 alternated sdk on back/front w/ fins *9 sdk w/o fins *10 br pull-outs 400 Easy IM (5150 Total)
New Year's day 2013 marked the beginning of the year of my 10th anniversary of swimming !!!!! It doesn't seem like 10 years ago that I discovered that "masters swimming" included people that weren't olympians, and that "swim workouts" even existed. I'm historically a tennis player, and always thought swimmers just went to the pool and did continuous laps until they either fainted or won a gold medal. I don't mean I learned to swim 10 years ago. I was born and bred at the beach (Freshwater) and was taught to swim as a baby, but tennis was always my sport. Anyway.............Alcatraz!!!!! I was probably the newest SERC member to show up for their New Year's Alcatraz Swim 2013 at the sparrow's fart, and receive my fabulous Where's Waldo scarf. I was designated swimmer number 27, which I thought was a good omen, as 27 is a cubic number, the root of which is 3, which is half of my favourite number. Always the nervous Nelly, I'd slept about 4 hours the night before, but felt better after some coffee in the Food Room, which I'm sure has another, more SERCially acceptable name. Eggs are always my favourite post-swim food, so this was a happy sight! As expected of an Alcatraz virgin, the pre-race briefing confused me. Apparently the tide was ebbing, but expected to turn just a little before the medium speed swimmer reached Aquatic Park. I wasn't sure if I was slow or medium but there were 46 watercraft assisting the swimmers and we were assured that we'd be redirected if we went off course. We jumped from the eastern side of Alcatraz becauase the tide was ebbing when we started. Our boat went all the way around the island before we jumped, which was good for photos like this, but so very cold!!! the outside temperature was in the 40's and very windy. Here's a quick sketch I ran up before the jump. It's Miss Farralones, the other boatload. It was a little choppy. More than it looks in the picture. Here's the view we had from the boat just before the jump. No Golden Gate Bridge yet, but it was beautifully clear to the right shortly after the jump. I was happy to meet another Australian on the boat. After so many years, the accent still stands out to me from any distance. The jump. I think I was second last off the boat. The wind was so cold I waited til the last minute before rolling up my parka and throwing it in a bag. After a short 2 day acclimation period, I really doubted my ability to do the swim. My embarrassing Catalina failure in 2011 had trashed my confidence in all areas... So nervous. So silly. The plunge wasn't so bad at all. Green. That pause in time when you're underwater and everything is so green and peaceful. Time to see one's fingers, and have a little peace. Warmer than the air. Surfacing was another matter. The water was about 51 and that was fine compared to the outside temperature, but I always take 5 minutes to gasp away my nerves and this was no exception. Backstroke, head-up breaststroke, hyperventillating with nerves,I promised myself that if I didn't give the swim a stellar effort I'd ban myself from The Point for a year!! All this took less than 5 minutes and I was on my way. Just after the jump and during my panicked backstroke period, a paddleboarder told me I was heading too far west and I should aim for the "opening".I guess that was all the direction I needed, because I put my head down and forced myself to swim in a calm manner, towards the leftmost tower of the Fontina Towers. That was all that was visible above the chop!!! For most of the swim I thought I was the only person out there! i had to talk myself into calm a few times, knowing that there were many people who could see me and that the chop was the only thing stopping me from seeing the 100 other swimmers.. So, I just swam, aiming for the left Tower, knowing I'd be redirected if off course.. Suddenly The Opening was there. Just as suddenly I was swallowed up by the Bay and spat out like a cork. Apparently the race directions were spot on and, just a few feet from the opeining, the tide changed, and a ribbon of wild water resulted. I think I was too confused to know what was going on, and swam like the dickens towards the opening. I managed to enjoy it , though, and saw many other swimmers converging. Had a huge laugh with another swimmer while being thrashed around. What a rush here's a view I took the next day from the Opening. I guess it's what we would have seen had the wild surf not been present the previous day. I felt cold the whole time. Not really cold, just "skin" cold, if you know what I mean. My core was fine. I have to confess that a 2 month break for shoulder pain and sickness (including prednisone), I'm really chubby. So a short acclimation allowed me to do about 50 minutes at 51 degrees without too much suffering. I bought an expensive, novelty suit for the occasion. That helped a lot... WEll, I FINISHED!!!!! but chaffed horrendously during the swim. The photo below is 3 days after my Alcatraz swim. C'est la vie!! Most importantly,.I can never go to San Francisco without thinking of Carol the whole time.... I've already sent in the cheque to renew my SERC membership for 2013. It means we'll be eating potatoes for the rest of the month (never fear kids, i'm a good cook) but it's worth it to me to have a home away from home in a place I love. SERC is now a second home to me. I wish I'd had a more meaningful song in my head during the swim, but the Japanese Anime themed hotel I stayed in took care of it.........yeah!!!
Updated January 5th, 2013 at 02:40 PM by Chicken of the Sea
The team was no practicing tonight, or tomorrow since they are at a 3 day meet this weekend, so I decided to go stretch out a bit at the Y during lap swim time. There ended up being two 12 year old girls from my group there as well doing a workout the coach had given to them since they weren't going to the meet. I ended up swimming a little bit with them after the lanes got condensed down, but first beat myself up slightly on my own. Warmup: 200 Free 100 Kick w/ board 200 Free Pull (500/500) Kick Set (all flutter w/ board): 4 x 50 @ 1:00 (went :48s) 3 x 50 @ :55 (went :48s) 2 x 50 @ :50 (went :47s) 1 x 50 @ :45 (went :43) (500/1000) Main Set: 1 x 100 Free Pull @ 1:30 2 x 100 Free Pull @ 1:25 3 x 100 Free Pull @ 1:20 4 x 100 Free Pull @ 1:15 (1:06s) (1000/2000) I was going to do 5 @ 1:10, but it was time to condense down from 6 lap lanes to 3 lap lanes, so had to cut it short. And yes QBrain, I would've made the 1:10s. I ended up sharing with the two 12 year olds from the swim team, and we did the remainder of their workout together: 1 x 400 Free Pull Build (went 4:45) (400/2400) 16 x 50 IM Order (4 of each stroke) Alt. 1 EZ/1 Fast 4 Fly @ 1:304 Back @ 1:154 Breast @ 1:104 Free @ :45 I changed these intervals to make it more interesting. They had it wrote down as 1:30s all the way through. Blah. Made it feel a little more 400 IMy Zero cooldown -------------------------------- 3200 Yards It was kind of nice to have a mildly easy swim tonight. I left the pool still energized and not run down like usual.
Updated January 4th, 2013 at 11:25 PM by jaadams1
Still kicking along, averaging 3 practices a week for the past 3 weeks. Getting in about 23-2500 per practice, but I did a solid 3000 on New Years day practice just to start 2013 off right! Gotta say that my legs have been feeling pretty dead lately, and I anticipate that my pants will fit tighter in the thigh area soon lol. Last time I mentioned that I had purchased a training snorkel, and I must say this might be the best swim toy EVER. Makes kicking on my stomach with my arms at my side a total breeze, even though looking at all the dirt and hairballs at the bottom of the pool gets a little boring after a while lol (sometimes I try to imagine the hairballs and bandaids as tropical fish and corals). But I could literally kick all day long with my snorkel. It’s amazing how relaxed you become and how your swimming transforms when you have a full and unrestricted supply of air…and I’m just kicking! I cannot wait to use it with strokes and drills when my shoulder is all healed. I can already feel my core and my lungs getting stronger. I’ve been called a ‘roller’ with my freestyle before and coach was always telling me to ‘anchor my vessel’….so spending several weeks doing nothing but kicking on the straight and narrow will only help! Also, apparently kicking this way is allowing me to practice true ‘forward’ kicking rather than ‘upwards’ kicking that you do when using a kickboard (read this in some USMS training article). So if you don’t already use a training snorkel I highly recommend you give it a try! What an awesome tool! Still making improvements at PT….had my appointment earlier this week and I am improving spot on schedule. Forward flexation is now at 160 degrees (last session was 152) which is actually considered in the ‘normal’ range, but I still have a bit further to go to match the flexibility of my other arm. External rotation was at 55 (last session 50) and this time my lateral external rotation (lying down with my arm abducted at 90 degrees) was measured, and that was 70 degrees (normal range 80-90, so I’m definitely on track!). I was then put through a few isometic strength tests which I easily passed. I left with one additional exercise to do with weights and I was upgraded to the next stretch band level. Officially going to PT every other week now!
Today, I was pretty tired and for the second day in a row had to settle for a late-afternoon swim (yesterday's was an evening swim), which are usually not as productive for me. I did 3000 SCY in just under 63 minutes: Warm-up: 400 fr (in about 6:40) 4 x 100 on 1:45 4 x 50 kick w/ board, IM order; no fins* Main Sets: 10 x 100 on 1:45 (alt. pull w/ buoy and fr--no paddles today; these were averaging mid 1:30s, my threshold pace) 8 x 100 on 2:30** Cool-down: 200 fr, EZ (sub 3:20) Notes: *My kick w/o fins (zoomers usually) is TERRIBLE! It just didn't feel propulsive at all, or minimally propulsive on back and breast... on fr and fly it just felt like I wasn't generating any momentum (the board might have had something to do with that--io non so!). **These 100s were meant to work on the IM strokes in the IM order: 100 fly, 100 fly/bk (50 each), 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 fr, 100 IM. I actually had to pause after 50 fly and go on 1:00 for the last half of the fly 100; I figured out that I needed to glide more before beginning my pull--this helped me get into a better body position for the pull and recovery... I wasn't dying at the end of 50 fly like I was even last night. The back and breast 100s were all in my seed-time ranges, the 100 fr was in 1:24, and the 100 IM, very tired but fairly relaxed, was at 1:40. Anybody have any tips for the butterfly to back turn in IM? Or maybe you know a forum thread where this is discussed... I'm having trouble re-entering after hitting the wall with both hands... do you have to re-enter on your back or can you do the turn just like fly, breast turns (i.e. on the side) as long as your first stroke of the pull out is on the back? I'd like not to DQ in my first meet IM next week.
Made it to the pool at 5:40 this morning - amazing how fast I can get out of an early morning routine, but, anyway, I made it. Also amazing how fast I can lose swimming speed and endurance. However, I think that may have more to do with the overeating (extra 5 lbs.) and lack of good rest than the lack of swimming. The main group was there (Peter, Dave, Dave, Roger, Danny) along with high schooler Andrei. I wasn't ready to start mixing it up with them and was fortunate to have a lane to myself. Just like Wednesday night, I didn't focus as much on speed and pushing it as I did on just getting my swimming back. Also did a little fly and IM, including 2 200 IM's - gotta build these up and not pysch myself out for the meet. I really tried to stay relaxed in the fly and breast - cruising while stretching/gliding with the strokes. As I build confience on being able to finish, I figure I can work on the speed. 4 times thru 5x100 - 1st and 2nd times - Free on 1:30; 3rd and 4th - Back on 1:40 500 Kick - Alt Free and Fly by 50's 4x50 IM order on 1:00 2x 200 IM (3:20; 3:15) 5x200 Back w/paddles on 3:15 5x100 Free w/paddles on 1:30 4600 yards 85 minutes
LCM@FGCU Aquatic Center Air temp of 77, pool at 81, 98% water clarity. Cloudy, showers with humidity at 80% Warm up 3x200 FR SKP 2x200 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast) *Set 1* 6(4x50 FR on 1:00, 1 min rest) desc 1-4 as 80%-95% 36, 35, 35, 3436, 35, 34, 3435, 34, 34, 3335, 35, 34, 3434, 34, 33, 3331, 30, 29, 29 (w/fins/paddles *Set 2* 200 BK Kick 800 BK Swim as 4(4x50) build effort 1-4 *Set 3* 400 DK w/fins 600 FLY w/fins as 50 DR/50 Swim Warm down: 100 EZ FR Comments: The recent ten days of training have been effective with steady progress in the dryland program and consistent time in the water between three pools; FMAC, FGCU, and Catalina Isle HOA Pool. It was a mix of SCY and LCM, but starting next Tuesday the time in the pool will be almost 100% LCM. With walking 4 miles each morning this week at Lakes Park with my daughter, dryland training, three days of strong swimming sets including a hard T60 swim, power swimming with fins/paddles, some developmental speed work, it was clear while warming up that I did not have much left. Set 1 - Before doing the warm up I was considering 100s - 150s, but changed to 50s, as my recent pool time has been a mix of LCM and SCY where my LCM pacing still needs more steady development. The results show my basic speed is actually progressing, however while doing 35-36 pace at 80% effort is good at this point, it took what felt like 110% to do those 33s. There is no doubt I have a lot of work ahead to build out the pace towards 100s, 150s, and 200s.Sets 2&3 - After Set 1, there was nothing left to make any significant effort. But found my feel for the water in the backstroke to sustain a nice flowing rhythm. The Fly was very long and smooth and in that way was fun to do.
Updated January 4th, 2013 at 05:34 PM by fdtotten
Swim/SCY/Solo: 600 various 4 x (5 x 50 @ :15 RI) 1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free 5 = EZ DAB 16 x 25 DPK shooters w/fins @ :40 100 EZ 10 x 50 DPS w/agility paddles @ :15 RI -- 5 free, 5 back 50 EZ 6 x 50 fly drills @ :15 RI 50 EZ Total: 3000 +++++++++++++++++++++++++++++++++++ Just an easy technique-focused recovery workout today. I needed it after yesterday's sets. Blasting off soon for a high school swim meet.
Fast Fri Jan 4th, 2013 Recently Renewed my 2013 USMS membership http://www.usms.org/reg/ http://www.usms.org/reg/content/benefits Don't have a team? Consider registering with: Longhorn Masters / TXLA especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the 2013 South Central SCY Zone Championships April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays Tue Jan 1st: Assigned 13 rounds of: (500 Fr on 7:00, 50 fast on 2:00) Did: 7 rounds then got out, went 5:22 on last 500 Wed Jan 2nd Did not swim Thu Jan 3rd 10 x 100 on 2:00 hold 1650 pace 10 x 75 on 1:30 hold 1000 pace 10 x 50 on 1:00 hold 500 pace 100 fast choice, flutter kick with a board from a push, went 1:08 Today: Whitney Coached 6:00 7:30 - dove around 6:12 SCY UT Swim Center main pool, north end Swam with Bill Cohn from San Diego, David Alley, & Marcio Trained beside Sloan, Kellie & & Gull Warm up went 150 or 200 Main Set 4 x 50 FAST in heats (3) each heat took 1:00 used it to warm up assigned 1000 something 4 x 100 fast in heats (3) each heat took 1:30 didn't really work it that hard assighned: 1000 something prob went 850 Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
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