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  1. 2|11|14 SCM, 45 minutes

    by , February 11th, 2014 at 10:55 PM (Blog)
    Did weights earlier

    2x (500 free - F)

    500 one arm fist drill - F

    • by 50 ea arm

    200 fist free - F
  2. Bambi and Thumper and more

    It was wonderfully foggy this morning in the predawn dark as I left for the pool. In the parking lot a rabbit darted in front of my car, then stopped, cocked its head, and gazed at me, rooted in place. I turned my lights on and off to see if that would scare it off, but it didn’t move, so I drove slowly around the little creature on the way out. On the way to the pool silvery outlines of deer took shape on the side of the road—a sight I’m used to, only today instead of grazing at the highway’s shoulder, they were walking along the breakdown lane on a mile-long bridge over an inlet. Go figure!

    The pool was crowded—people had to actually circle!--and I ended up sharing a lane with 3 other masters swimmers for the following workout:

    300 lcm warmup

    16 x 50 @ 1:00, alternating 2 BK, 2 FR

    3x thru, descending 200s
    200 FR
    2 x 50 ST

    4 x 400, alternating pull with paddles and FR/BK swim

    That was it. My back was feeling better this morning, but kicking and flip turns still hurt so I didn’t do much of them. I’m encouraged that things are improving though. On the wringing-lemonade-from-lemons front, this injury does help me realize when I'm arching my back and losing my core support on my stroke (almost always on my right-arm catch when breathing to my left). But it's definitely annoying that after a year of springboard diving I ended up hurting myself going off a silly starting block!

    During workout a bald eagle was hanging out near the pool, flying in circles and roosting for stretched at the small pond that’s nearby. (I saw the age group coach watching something over there, and asked him what was going on). Very cool!
  3. back in the pool...

    by , February 11th, 2014 at 06:44 PM (Alex's swim journal)
    Got back in today after another 4-day hiatus. The legs felt really weak, especially on breast. My lungs were just not there either on the longer freestyle set, so I'm going to have to build back up slowly. Here's what I did:

    400 EZ mixed stroke warm-up (200 free, 100 bk, 100 br)
    8 x 50 on 1:00 in 4IMO (:47, :48, :51, :51, :56, :58, :45, :43 = 6:34... not great)
    1:00 rest
    4 x 50 on 1:00 in 2IMO (:47, :51, :58, :45? = 3:21... yuck!)
    1:00 rest
    4 x 150 freestyle on 3:00 (2:18, 2:18, 2:18, 2:16)*
    1:00 rest
    3 x 100 fr on 2:00 (asc 1:33-1:35)
    100 EZ back

    2000 SCY/45 minutes

    *This freestyle set I was just trying to see if I could fall into a consistent pace per 50 and stroke count per length. I did manage to be pretty consistent at :45-:46 per 50... stroke count started at 14-15 and increased to 16-17 per length. This is probably my current 1650 pace, it didn't feel that strenuous, but it was not the :42-:43/50 pace that I want to be holding for the full 1650. :40+ rest was what I needed today, but it's probably far too much for 1650 training, so that will come down and the # of reps will go up over the next few weeks. Hope to be strong enough to hold that longer stroke and lower stroke count at speed going forward.

    Updated February 11th, 2014 at 06:52 PM by mcnair

  4. Feb. 10-11

    by , February 11th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Monday: Drylands @ LA Fitness

    RC ex
    face pulls, 60 x 4 x 15
    rear delt fly, 75 x 3 x 8
    kneeling ab crunch, 110 x 3 x 15
    explosive leg press, 175 x 3 x 15
    fast alternating arm press on double cable machine, 40 x 3 x 30
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    DB pulls to waist from plank position, 40 x 3 x 20
    squat jumps w/bar, 45 x 2 x 8
    good mornings, warm ups, 80 x 4 x 8

    Stretching/yoga, 30 minutes

    -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    -- I cut this really short since I was running late.

    500 various
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x 100 power kick from the blocks with open turns @ 3:00
    -- 2 back and 2 belly
    100 EZ

    40 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    100 EZ

    5 x 75 strong dolphin kick w/board & fins @ 1:30
    --- legs were really burning on these from yesterday's weights
    125 EZ

    3 x (25 AFAP + 25 EZ) @ 3:00
    -- started to get a calf cramp and so stopped
    100 EZ

    Total: 3150


    A few observations:

    1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
    2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
    3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
    4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
  5. Week 72 - Tuesday

    by , February 11th, 2014 at 01:51 PM (After a long rest)
    I had a great nights sleep last night but unfortunately felt very flat in the pool. My left shoulder also had a slight pinch(I don't know if it was yesterday in the pool or a sleeping problem). I iced after the swim and I will just have to watch it this week. I plan on lifting tonight and will focus on legs instead of chest and back.

    Warm up
    4x(3x100 free with snorkel on 1.20, 2x50 kick on 50)

    Main sets
    21x100 on 1.15 swum 7x3x100 with #1 over kick, #2 working turns, #3 fast instructions to hold mid 50s
    16x50 2 turn 50s on 50

    Total 4400scy

    I felt very stiff throughout the main set and took a long time to get going. The fast 100s I went mainly 57s but dropped the last 3 going 56,55,55. Not that great a set really but thats all I had today. I am having turn trouble again. I feel like I am pushing off in a non streamline position which causes a major loss of speed. I will ask Tom to video my turns on Saturday and see if we can figure out what's going on.
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/12/2013

    by , February 11th, 2014 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00

    1 X 300 kick 7:00
    8 X 25 sprint kick :45

    3 X 100 IM 2:00
    1 X 100 stroke 2:30
    Three rounds. round 1 fly, 2 back, 3 breast

    6 X 200 pull 3:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Butterfly felt smooth today

    by , February 11th, 2014 at 07:46 AM (Mixing it up this year)
    Had a good workout today, mostly a moderate easy workout. I am now realizing I am a decent distance swimmer and should not kid myself that I can sprint. I will continue trying just for fun but distance here I come.

    500 free
    500 free kick w/zoomers
    400 free w/strapless paddles & bouy
    8x25@:45 fly held 24's
    300 free w/strapless paddles & bouy
    6x25@:45 fly held 24's
    200 free w/strapless paddles & bouy
    4x25@:45 fly held 24's
    100 free AFAP went 1:19
    2x25@:45 fly AFAP held 19's
    400 free w/snorkle alternate 100 swim/100 drill
    300 free kick w/zoomers

    Total 3200 yards
    Swim Workouts
  8. Monday, February 10, 2014 12:20-12:55pm

    by , February 11th, 2014 at 02:58 AM (Fast Food Makes for Fast Swimming!)
    I've been quite sporadic with my attendance at the pool lately, but other things take precedence I guess. Work and house remodel mainly, but I'm still trying to stay in some semblance of shape for my meet(s) coming up soon.

    I did enter a meet in western Washington on Sunday, the 23rd, in Kirkland with hopes to attend. This meets always tends to be well populated, and also has some fierce competition as well. I likey. I signed up for the 200 Free, 500 Free, 100 Fly, 200 Fly, and 200 IM I think.

    The other meet I'm signed up for is in Coeur d'Alene, Idaho on March 7-8. It's a SCM meet, and I'm swimming the 400 IM, 1500 Free, and 200 Fly on Friday night. Then on Saturday swimming the 400 Free, 100 Fly, 200 IM, 100 Free, and 200 well as a 25 Free and 25 Fly in the sprint events. A few relays will make this one extra fun too.
    I'm doing split requests in the meet too...planning to only race to the 800 (and 400) of the 1500 and cooldown the rest prior to the 200 Fly. On Saturday the plan is the split request the 400 Free (for a 200 Free time), since the 200 Free is just prior to the 100 Fly, and I want to go for Top Ten craziness all in one weekend.
    It looks good on paper...we'll see how the weekend really goes!!!!

    My swim this morning/afternoon, was kind of rushed in, since I only had a little over a 1/2 hour left of the lap swim time slot. It was mega crowded today, with no one knowing what the heck circle swimming or lane speed grouping means at all. I finally was able to get in, and then moved over with and old age group teammate of mine from way back in the day. We're both distance swimmers so we work well together. He can cream me in open water, but pool swimming is the other way around...mainly my turns are wayyyy better, and he can "outswim" me in a long stretch. Another reason I dislike long course meters as well.

    400 Free warmup

    400 Flutter Kick or Dolphin Kick w/ short fins on my back, while talking to Casey (who was fin kicking with a board) about my house project and other things.

    prior to this set Casey said he only had 10 minutes
    2 x 400 Free Pull @ 5:00 (he originally just wanted to do 1, but I talked him into it)
    went 4:35, and then 4:32
    We circle swam in the lane with me leading. It was good because he was near enough to me that if I slacked off I'd be getting run over. The 2nd one was a different story though.

    100 EZ

    8 x 25 @ :30 Odds EZ Free, Evens Fast Fly

    1 x 200 Free "pace" or EZ. Another guy wanted me to set a pace for him to follow holding 1:20/100 for a 200 time of 2:40. I was able to do that and finished right at 2:40...he however fell way back off pace after the 1st 50. More work to do bud...

    2100 Yards

    Updated February 11th, 2014 at 03:12 AM by jaadams1

    Swim Workouts , Daily Practices
  9. Monday 2/10/14

    Monday 2/10

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x100 @ 1:15 AE

    "I.M. Test Set"
    5x50 @ :50 FL (30.2-30.9)
    6x75 @ 1:20 BK (52.8-53.9)
    5x50 @ :50 BR (34.2-35.1)
    6x75 @ 1:20 FR (41.9-43.9)
    All of the above BEST AVG (except kind of sort of the FL, which was "smooth")

    4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
    4x25 @ :10 rest scull
    200 EZ

    Total: 4000

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :40 V.S.

    5x under H2O returns (12.5 yards out)

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:05 AE MAKE
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ :50 AE MAKE
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)

    4x50 @ 2:00 add-on FAST by 12.5 w/ fins

    300 EZ

    Total: 6300

    Updated February 11th, 2014 at 08:34 AM by Calvin S

  10. Monday, February 10, 2014

    by , February 10th, 2014 at 09:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 81
    Partly sunny skies with humidity at 63%

    Resuming my USMS Blog
    This update brings mixed news. The good news is that I have been very busy with my professional contract work at UCF. The not so good news is that due to an injury accident during the last week of December, cold weather pool closures, and work travel to Orlando, the last seven weeks have been challenging.

    I was playing with my daughter when we fell on the tile floor of our house where I landed on my left shoulder, elbow and forearm (but she was OK having landed on me). The aching in the left shoulder rotator-cuff area has subsided along with the tenderness just behind my left elbow. I restarted gentle weights and bands, two weeks ago, along with medium size paddle work in the water. This previous week was my first full week going between 3-4K each day.

    The Lee County Senior Games meet is my next event, which I will enter this coming week. At this time, I am not planning to attend the Y meet in Sarasota.

    The FGCU pool closure significantly impacted my swim training more than expected, as the FMAC cold weather policy is ridiculous, requiring a minimum a 70 degree high forecast to open. The FGCU Aquatic Center has become a worst possible case scenario with little expectations to be open again until late 2014. You would think that they would have obtained professional consultations before draining a 50 Meter pool and a 10-lane 25 yard pool in a flood zone area next to 20 acres of land similar to Everglade conditions. Needless to say, two pools that were working fine, are now empty (since early December) with serious issues. While I do not know the inside details, and no information has been provided so far, I find it difficult to understand it came to this circumstance.

    Now I am slowly training my way back to "square one" or "first base" perhaps.

    Warm up
    400 FR as 2(50K/50RALA/50CU/50DPS

    *Set 1*
    5x50 FR on :50, as 25RALA/25CU *38-36
    :30 rest
    5x50 FR on :50, as 25RALA/25CU *36-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-11 w/snorkel *35-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-12 w/snorkel *34-32
    ---200 BK DPS

    *Set 2*
    4(5x50 FR on :50, :30 rest)
    rds#1-2) *35-34 w/M-agility paddles-snorkel-tube-buoy
    rds#3-4) *33-32 w/L-agility paddles-tube-buoy
    ---200 BR Kick

    *Set 3*
    6(4x50 FR on :50, :20 rest) w/fins, 1)kick on side, 2)25RA/25LA, 3)50 CU, 4)50 DPS
    ---200 D/kick on back

    *Set 4*
    4(5x25 FR on :40) 1)kick w/bd, 2)RA, 3)LA, 4)CU, 5)SPL-11/12

    Warm down
    10x50 FR on :50, SPL-10/11 *33-36 w/snorkel
    200 IM EZ

    After feeling awful for two weeks, I am now beginning to feel like I can swim again. Eventually I hope to blend in some quality sets, base sets, and some IM sets.
    Swim Workouts
  11. Workout 02/10/14: evening

    by , February 10th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Well, my turn on the sick train appears to have ended. Caught the upper respiratory bug going around the area and spent Wed and Thurs in bed (b/c in pharmacy you can only be sick on your days off), then staggered through the weekend at work. Still have a cough but ventured to the pool anyways ...

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    2 x (4 x 50 on :50 - IMO down and easy free back)
    100 loosen and out
    (Solo/Rec/1700 yds/30 min)

    Breathing was better than expected, but lack of feel in the water was right where I thought it would be. Planning to take it easy this week and get back into the groove of things.
    Swim Workouts
  12. Okey dokey, artichokies

    I enjoyed a really fun practice with the PCST masters on Saturday. We had 11 swimmers—apparently a near-record for a masters workout at this pool! It was a warm sunny morning, and there was a nice sense of camaraderie as we did the following workout:

    350 scy warmup [There was something longer, but I cut this short so I could start the set with two swim buddies in the next lane.]

    200 pull w/ paddles @ 3:00
    2 x 100 kick @ 2:00 [officially with fins, but I didn’t have any]
    4 x 50 with all equipment @ :55

    6 x 75 (k/s/s) @ 1:20 [fl/bk/br/br/bk/fl]

    6 x 50 d/s @ 1:00

    Then, since several swimmers are headed to Auburn next weekend, we all headed to the far end of the pool for some start/turn workout. And afterwards—a 6 x 50 free relay race! It was a fun morning.

    (And today's blog title? That was the coach's way of checking that we had understood one of the above sets. I like this team!)

    Unfortunately, I tweaked my lower back on one of my starts. The acute pain lasted just a few minutes, but I’ve been having dull achiness ever since, and am still moving around gingerly.

    This afternoon instead of heading back to the pool I opted for a swim in the gulf. It was a nice sunny day, with air temps in the low 60s, and water temp about the same (it’s warmed up quickly in the recent warm weather). I was in for about an hour, swimming back and forth along the stretch of beach where the depth is sufficient to swim on the near side of the sandbar. There was a bit of surf, enough to make the water bumpy, which at first felt uncomfortable with my back, but either it loosened up or I got blissy enough as the swim went along that I forgot about it.

    There was some current today and some wind, enough to make it noticeably more difficult going east, then easy and fast going west. Every now and again I would turn over and do a few strokes of backstroke, just to admire the sky and catch a glimpse of the happy snowbirds strolling along on the beach. (Afterwards a couple told me the sight of me swimming had prompted them to get outside for a beach walk!) When I finally decided I had had enough, I got out and warmed in the sun for awhile on my beach, then headed up to the hot tub for a nice relaxing soak. I’m definitely enjoying the cushy OW swimming life here!
  13. 2|10|14 SCM

    by , February 10th, 2014 at 02:58 PM (Blog)
    Weights on saturday and today


    20 x 25 on 0:30 free


    20 x 25 on 1:00 various


    24 x 25 on 1:00 free as:
    • odds - 12.5 AFAP / 12.5 form
    • evens - 12.5 form / 12.5 AFAP

    10 x 25 on 1:00 FK as:
    • odds - 12.5 AFAP / 12.5 easy
    • evens - 12.5 easy / 12.5 AFAP

    First swim since friday, had reserve weekend with no time available. If it wasn't for the mild financial buffer that comes with it, I would have retired years ago (I am an E6 with 25 year's combined AD and res).

    Updated February 10th, 2014 at 08:26 PM by __steve__

  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/11/2013

    by , February 10th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 choice 1:15
    #3-6-9-12 are fast

    3 X 200 broken @ race pace--choice-- 6:00
    Broken :10 @ 100
    1 X 100 easy swim

    1 X 800 pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 72 - Monday

    by , February 10th, 2014 at 09:22 AM (After a long rest)
    My daughter had to go to an emergency care hospital last night as a result of running a fever and generally feeling quite sick. She had a 102F fever and was diagnosed with strep throat. My son woke this morning complaining of a sore throat so I suspect we will all end up with it in the next week.

    I woke tired but no sore throat this morning. Today's workout was really tough and I was very tired when we were finished. As a result of sick kids I had to postpone my sit down with Tom to work on our training plan. Its hard to believe its only 26 weeks until worlds. We rescheduled our meeting until Friday.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    8x500 swum as 2x(500 pull, 500 over kick, 500 negative split, 500 AFAP) on 5.50
    10x50 kick on 1min

    Warm down
    100 double arm back

    Total 5300scy

    This is a lot of yardage in 70 minutes and with the 500s on 1.10 pace it was a high threshold day. I went 5.25, 5.30,5.25,5.10, 5.20,5.25,5.20,5.07. I swam all of these with paddles and 1 and 5 with pull bouy.


    We have had a few people ask to swim on our team at worlds and I found out over the weekend that it takes 60 days to reregister for another team meaning that it's not possible to reregister after nationals ahead of the 1st June registration deadline for worlds. This is a shame because people who don't have a team at worlds won't be able to do relays and it seemed joining a larger team would be a win win, but alas the timing does not work.
    Swim Workouts
  16. Too many people in the lane today but managed well

    by , February 10th, 2014 at 07:51 AM (Mixing it up this year)
    Today I had to circle swim with 2 slower individuals but I do have to admit they were ok with me passing down the middle of the lane and they looked for me at the walls and did not leave in front of me, just before my interval.

    This weekend I had to find some of my old cloths, size 12's. Why is it a few weeks back all I could find were size 12's that I couldn't fit in but now that I can, all I can find are size 14's. It's like they all hid from me in my closet!

    5x50@:50 free
    100@2:00 free FAST in 1:21
    5x50@:50 free
    5x50@:45 free w/paddles & bouy
    2x100@1:40 free FAST in 1:21, 1:22
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    3x100@1:30 free FAST in 1:21, 1:23, 1:23
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    5x50@:50 free
    5x100@1:45 free w/snorkle EZ

    Total 3600 yards
  17. Sunday 2/9/14

    Sunday 2/9

    PM only SCY

    500 swim
    8x25 @ :20 rest under H2O FL kick/BR pullouts
    4x75 @ 1:00 swim w/ paddles + snorkel

    4x150 @ 2:15 scull/drill/swim by 25 w/ snorkel
    16x25 @ :20 swim w/ paddles

    2x50 @ :40 AE STRK swim w/ fins (I.M.O. by round)
    100 @ 1:00 AE MAKE FR swim w/ fins

    400 EZ

    Total: 6000
  18. Sat & Sun, Feb. 8-9

    by , February 9th, 2014 at 06:46 PM (The FAF AFAP Digest)
    Saturday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    100 fly drills
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    15 x (25 AFAP + 75 EZ) @ 3:00
    -- mixed it up with some from the blocks, some with fins and some kick
    -- I was hurting by the end of these. 15 is a lot of AFAP 25s.
    100 EZ

    4 x 25 w/chute
    50 EZ

    Total: 3050


    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ ;45
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    1 x 50 kick @ 100 pace
    50 EZ

    2 x (5 x 50 w/fins, hold best average, approx 100 pace @ 1:30 + 200 EZ)
    1-5 = backstroke kick, UW 15 each length, held 24 high-25 mid
    6-10 = breast, held 29s

    3 x (4 x 25 AFAP @ 1:00 + 100 EZ)

    Total: 2850


    Had more car issues yesterday at Pitt. Had to drive my rear wheel drive car with my other car out of commission. Got stuck in the ice and had to call AAA. Made me late to dinner. Today, I didn't feel the greatest and kinda muddled through the workout. Still did 800 yards of AFAP/race pace work and the bursts. Nothing to sneeze at.
    Swim Workouts
  19. Perfect storm...

    by , February 9th, 2014 at 03:17 PM (Alex's swim journal)
    Just as I was beginning to recover somewhat from the flu I caught a nasty stomach bug that knocked me flat on my back for about 24 hours. Friday Morning I had packed my bag and was looking forward to an afternoon swim at the Y on my way home from work. The swim bag never made it out of the car. I left work early Friday afternoon and went straight to bed, then bathroom, then bed, then bathroom, then bed, then... well, you get the idea. My stomach felt a little better by Saturday morning, but I could barely stand I was so weak. Spent most of the day going to the kitchen, trying to find something bland enough for my stomach to handle, and then crawling back upstairs to the bedroom to sleep it off. Rinse, repeat.

    Am out and about today... feel fairly normal, but I'm not swimming today and am spending the afternoon getting caught up on all the stuff I needed to get done Friday afternoon and yesterday. Sigh. This puts another big dent in my training. It just hasn't been my season so far!
  20. Saturday 2/8/14

    Saturday 2/8

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy only/100 kick w/ board)
    4x100 @ 1:30 AE
    8x25 @ :40 V.S.

    10x100 @ 2:00 hold 500 PACE + stroke count/kick outs (58s on #1-8 and 57.7, 57.0 on #9/10)

    400 EZ

    Total: 3400
    Swim Workouts