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  1. Another day of leg work

    by , December 29th, 2010 at 07:36 AM (Mixing it up this year)
    I know my shoulders will get over used tomorrow so I am giving them a rest again. Now my legs are just so itchy after workout. I guess I got the blood moving in them for once.

    10x100@1:40 Free
    500 Free kick w/fins & board 25easy/25mod/25fast
    5x100@:05R Free kick w/fins as 50 rt side/50 lt side
    10x100@:05R Free w/snorkle odds swim/evens kick
    200 Free EASY in the warm pool

    Total 3200 yards
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  2. Dec 28

    by , December 28th, 2010 at 11:08 PM (Keepin Track 2010)
    The consensus around the deck today was that we all felt like we hadn't been in the water for a few weeks...not just a couple days. Amazing what a few too many cookies and cocktails will do to the old bod. I only mention it in case either of you feel the same. Don't be discouraged...it's the common theme of the day!

    Our workout from tonight...

    10 min WU
    S4x50 build up on 10 sec rest
    S50, 100, 150, 200 FR (10 sec rest between)

    K200 mix with flips

    3x3x100 alt 25 SPEC, 25 FR on 1:40 work on holding stroke, rest :30 between sets. I kept BR stroke count to 6,7,8 mostly 7.

    easy 100

    K6x50 with flips. work underwater for first 25.

    2x (P250 on 3:20, S 2x25 hard on :30, rest :30)

    4x25 build IM order on :30

    easy 200
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  3. Dec 23

    by , December 28th, 2010 at 11:07 PM (Keepin Track 2010)
    20 min wu

    4x50 IM order drill down, swim back
    4x50 IM order kick down, swim back

    HQ
    4 sets (3x50) IM order #1 PULL #2 KICK #3 SWIM
    Do all hard on 2'

    50 easy

    200 SPEC kick no flips

    8x50 mod SPEC down, FR back on 1'

    3x200 mod swim add 50 easy backstroke to one 50 of each 200
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  4. Dec 21

    by , December 28th, 2010 at 11:06 PM (Keepin Track 2010)
    10 min WU
    4x25 BR drills
    swim 200 FR with BR pullouts
    4x25 BA drills
    swim 100 alt 25 K, 25 Sw BA
    Swim 100 alt 25 K, 25 Sw BR

    Kick 200 with fins

    3x100 work entry
    3x100 work catch
    3x100 work 1st half pull
    3x100 work 2nd half pull
    3x100 work recovery

    K 6x50 in 300 IM order

    Played Christmas Swim-opoloy so you're on your own for the end of this one. We
    were rolling dice and landing on swim sets all random lane by lane.
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  5. Dec 14 and 16

    by , December 28th, 2010 at 11:05 PM (Keepin Track 2010)
    WU
    200 FR swim easy
    200 Mix drills easy
    4x50 build on 1'

    HQ
    2x100 SPEC hard on 3'
    2x100 FR hard on 3'
    2x50 SPEC on 2'
    2x50 FR on 2'
    4x25 SPEC on 1'
    4x25 FR on 1'

    easy 100

    2x100K with flips alt 50BA/50FR

    IM ORDER once thru for each stroke
    50 drill
    50 build
    2x25 swim



    sorry I forgot tuesday. we did a main set of 5x4x100 on our training
    intervals. the rest was a mix of drill kick and warm up.
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  6. Dec 9

    by , December 28th, 2010 at 11:04 PM (Keepin Track 2010)
    WU
    300 kick w fins alt Fl/Ba
    6x50 I'm transitions mod work turns.
    8x25 descend 1-4 spec 5-8 FR

    HQ
    6x75 free on2:00 at 85%, best poss avg.
    3x50 spec on 2
    3x50 FR on 2

    100 easy

    200k with flips or breast kick
    4x25 hard kick on :40

    2x(100fr on 1:30, 100 back on 1:30, 4x25 IM order on :30)

    Wd
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  7. Dec 7

    by , December 28th, 2010 at 11:04 PM (Keepin Track 2010)
    15 min WU
    4x50 Fr drill entries
    4x50 K with flips alt fr and ba
    200 S working entry and turns
    3x (P300, S200, S100, rest 20)
    easy 100
    3x100 (#1 FL/BA, #2 BA/BR, #3 BR/.FR)
    6x50 descend SPEC
    200 WD
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  8. Don't Forget My Senior Discount

    by , December 28th, 2010 at 10:28 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1. Don't Forget My Senior Discount



    2. Business Idea Free for Taking

    You have probably heard of Vampire Drains in terms of energy usage. Here is a great little graphic illustrating the concept --

    (you can find the original at
    http://awesome.good.is/transparency/...ireenergy.html ):




    The constant low-grade suckage of standby appliances does indeed cost a lot of moolah over the years, but I think an even greater source of Money Suckage is the financial world in general, something that the great Matt Taibbi of Rolling Stone so famously described in his article on the greatest suck agent of all, Goldman Sachs:

    The first thing you need to know about Goldman Sachs is that it's everywhere. The world's most powerful investment bank is a great vampire squid wrapped around the face of humanity, relentlessly jamming its blood funnel into anything that smells like money. In fact, the history of the recent financial crisis, which doubles as a history of the rapid decline and fall of the suddenly swindled dry American empire, reads like a Who's Who of Goldman Sachs graduates.

    I was surveying my impossible bill situation today and realized how many things I have allowed to accumulate on a kind of autopilot basis. Cell phone service for more minutes than I could possibly use, texting and video messaging I rarely use, and so forth; the constant up-creep of Comcast TV, phone, and Internet stuff; my son's subscription to X-Box Live, whatever that is, which seems to contribute $24.99 per quarter into Bill and Melinda Gates respective purses, which I am pretty sure have been made from the stretched scrotums of Microsoft workers who did not make their quota of bad service; magazine subscriptions I never ordered but show up at my door anyhow, like Russian proletarians at Dr. Zhivago's summer home http://www.imdb.com/media/rm721390848/tt0059113; various local tax payments you don't actually owe but would take up so much of your time proving you don't owe them that you are better off just paying; Netflixx subscription that you haven't used for quite some time; various overdo library book fines; etc.

    So anyhow, here is my business idea for anyone who wants to turn it into a money maker: come in and straighten up all these useless money leaks, and I will give you 10 percent of all the money you save me!


    I will also write you a testimonial. You can use this to get ten more happy clients, and ten more glowing testimonials.


    By this point, you will have learned where all the long hanging fruit is and come up with ways to easily handle this sort of money draining stuff.


    Soon, you will be killing the vampire financial drains of millions of people, and netting a happily paid 10 percent of all this money you have saved!


    Just watch out for people who wear hats like mine (Where the **** is My Senior Discount?) because we vote for people who won't like your business and will try to put you out of it.


    But I am rambling.


    We old fellows do ramble. That we do.


    3. Last Sewy Practice of the Year

    I apologize for not being able to turn off the italics here. After I italicized Matt Taibbi's quote at the outset of 2. Business Idea Free for Taking, I can't seem to get the italics to stop. I can bold things. I can even underline them. Change colors. Alter font Sizes. Even do a mix and match of all of these.

    But I can't turn off the damn-your-eyes italics. Which, when you think about it, is pretty much a metaphor for the accumulation of little niggling obnoxiousnesses that will be the death of me!

    But again I ramble.


    After last Friday's hyper successful Christmas Eve swimming practice at the Sewickley YMCA, I am proposing to do a kind of Redux version this Friday, New Year's Eve.




    Swimming coach Bill and shy actor, Mark Cox, attempt to restrain Jim when the palsies strike in the middle of the Christmas Eve 2010 5K. This happens occasionally, most likely because of the pool chemicals. Note: These and the two following pictures by the magnificent photographer, Go the Distance Phenom,
    John Kuzmkowski ( M56 AMAM 561.03 miles as of this posting)





    A very cold novelty stimulus female, Lisa Morrell, attempts to get used to our fetidly hot Amish mudhole swimming conditions. Watch out for crawdads, Lisa!



    The beauteous lithe former novelty stimulus female swimmer Jocelyn Cornman, wife of Jeremy and part of the marital Kona Triahtlon Finishing Family. Jocelyn bedazzled us all when she started swimming. But novelty, alas, wears off. She is now old hat to us, but the good thing for most viewers of my vlog who don't know Jocelyn, she is not by any means old hat yet for you! Grade AAA novelty stimulus. (Regular viewers may recall Jocelyn starred in one of my Polar Bear swimming videos of yore, performing a very spirited girl-on-girl scissoring on the frozen beach. But you need not tell me! I am rambling again.)

    THIS JUST IN!!! Swim Photographer extraordinaire, John Kuzmkowski, has just sent me a freakishly rare photo of shy actor, Mark Cox, who has momentarily emerged from the shadows. This very handsome Captain of Industry lives in a household with one wife, three daughters, and an ever shifting array of the earth's loveliest au peres.

    He inhabits, in other words, an estrogenic fog chamber that has no doubt contributed to the softening and feminizing of his chiseled male features, producing that perfect icon of modern attractiveness for our era: the softer-sided caring man.

    Alas, craggy old get-off-my-lawn-and-give-me-money-now! buzzard types like me, once held in such reverential esteem by the distaff gender, have gone the way of the Cro Magnon Turok Son of Stone comic book characters upon whom we are based.

    Pity.

    Anyhow, here's Mark, whose blog Water Rat can be found here: http://forums.usms.org/blog.php?u=11850





    The self portrait atop this blog entry is like Old Man 2010. Who knows? Perhaps with luck and the rejuvenating powers of this practice I am about to invent, before our very eyes, I will begin 2011 like a Cute Little Baby in swaddling cloth, ready to attack the world with gusto again!

    So here is the basic idea.


    Start with the premise that the A swimmers can hold 1:20s per 100 for a relatively long period of time (we did 9 x 500 on 6:40 on Monday, for 4500 in one hour; I almost but not quite made it. It took me 61 minutes.)


    B, on the other hand, can hold 1:40.


    And C 2 or 2:10.


    So the practice is pretty much based on these intervals.


    Warm up

    A 10 x 100 on 1:30

    B 8 x 100 on 1:50
    C 7 x 100 on 2:10

    regroup


    the rest of the practice are harmonic variations on 5 x 200 for A; 4 x 200 for B; and 3 x 200 on C.


    A:

    repeat 5 times
    100 on 1:20
    2 x 50 on :40

    regroup


    repeat 5 times

    100 on 1:30

    2 x 50 on :35


    regroup


    repeat 5 times

    100 on 1:10

    2 x 50 on :45


    regroup


    repeat 5 times

    100 on 1:20

    2 x 50 on :40


    regroup


    10 x 50 on 1:00 Karmic Yoga Breath Control Cool Downs holding your breath on the 1st 25 while chanting the word "calm" and breathing ad libertam on the way back while chanting the world "peace"


    Total: 5,500 yards, or nearly exactly 5k for A


    B.

    repeat 4 times
    100 on 1:40
    2 x 50 on :50

    regroup


    repeat 4 times

    100 on 1:50
    2 x 50 on :45

    regroup


    repeat 4 times

    100 on 1:30
    2 x 50 on :55

    regroup


    repeat 4 times

    100 on 1:40
    2 x 50 on :50

    regroup


    10 x 50 on 1:00 (see above karmic cool down description)


    Total distance for B: 4,500 yards, or almost exactly 100 yards more than 4k


    C:

    repeat 3 times
    100 on 2:10
    2 x 50 on :1:05

    regroup


    repeat 3 times

    100 on 2:20
    2 x 50 on 1:00

    regroup


    repeat 3 times

    100 on 2:00
    2 x 50 on 1:10

    regroup


    repeat 3 times

    100 on 2:10
    2 x 50 on 1:05

    regroup


    8 x 50 on 1:15


    total for C: 3400 yards, or almost exactly 100 yards more than 3K

    Updated December 29th, 2010 at 09:52 AM by jim thornton

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  9. Gym: 3 Hours, Dec. 28

    by , December 28th, 2010 at 06:19 PM (The FAF AFAP Digest)
    Drylands:

    20 minutes on cycle

    bicycles, 50
    long arm crunches, 50
    windshield wipers, 2 x 20
    reverse scoop, 25 x 2 x 15
    cable twist w/yoga ball, 40 x 2 x 5, each side
    total ab machine, 110 x 2 x 20 (love this machine b/c it gets the back too)
    snatch windmill, 15 x 2 x 10
    skull crusher, 50 x 2 x 15
    leg press, 310 x 2 x 10
    seated lat pulldown, 90 x 2 x 10
    med ball slams, 10

    RC Work, 10 minutes


    Stretching/Yoga, 30 minutes


    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters w/fins

    5 x 100 back w/paddles @ 1:45

    10 x 25 breast drill (1 pull, 2 kicks)

    -- also working on streamline with hands closer together for the pre-kick and a quicker pull down

    5 x 100 free w/paddles @ 1:35

    10 x 25 backstroke kick
    15 SDKs, got to 16+ meters

    50 dolphin dive

    Total: 2500 meters

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Got a substantial workout in today b/c I didn't have to drive Mini Fort to either of her practices. She did go to her first official winter crew practice today. She says she likes rowing.

    I expect to be sore after today's effort. Still going with mostly aerobic work while I suffer through the soreness from recommencing drylands. Hate that stage!

    I don't think I have to renew last year's new year's resolution to stretch more. Don't really have any resolution for this year yet. I guess I could stand to focus more on RC exercises. Unlike most, I don't have a GTD goal either, so I don't have to worry about year end yardage. But good luck to those who are getting after it!

    Now I have to prep for a dinner party.
  10. OHS prep workout

    My Florida pool cancels morning lap swim hours when the overnight low dips under 32. We’ve had a cold spell these last few days, with lows in the 20s, so there was no morning swim yesterday or today to allow the pool to sleep in under its covers and stay warm. I did the same this morning, and ended up going over to the pool around 1. It was a still, sunny day, and the air temp had gotten up to around 50 by then. The pool was set up scy, but happily all the lanes were open—I don’t like swimming in the pool when it’s half covered. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 rev. IM drill/swim by 25)

    OHS prep set (aka The Gauss set)
    100 FR, 900 FR,
    200 FR, 800 FR
    300 FR, 700 FR
    400 FR, 600 FR
    500 FR
    [If reminding myself how long, tedious, and overly full of turns the OHS can be is the measure of a good prep set for it, then this was a most excellent one! I did all the swims on intervals equaling 1:20/100-pace + :20, and started out with the goal of going under 1:15 pace on the 1/2/3/4/5 and under 1:20 pace on the 6/7/8/9. I very soon realized that the 1:15 part was too ambitious, and that I would have to choose between swimming fast or finishing the set, so I settled for going under 1:20 pace for everything, which I did but just barely. Ugh. It was still way too many turns.]

    50 easy

    450 kick w/ fins, done as 3 x (50 FL on back, 50 flutter on BK, 50 flutter on sides)

    400 SKPS warmdown

    The rest of the workout was short but very pleasant—I was enjoying swimming in the sun and looking up at the sky.

    I’m continuing with my goggle testing—today I tried a pair of Blueseventy Nero race goggles and absolutely loved them. They were so comfortable that I don’t think I switched them back and forth from eyes to forehead all workout long, and even kept them on as sunglasses once I got out of the pool and was returning equipment and such. I hope the antifog coating lasts—out of the box it was great.

    The pool should have morning hours tomorrow and Thursday before closing for New Years Eve and New Years Day—I’m hoping it will be set up lcm as well. I’m looking forward to going back to sunrise swims.

    Updated January 8th, 2011 at 09:18 AM by swimsuit addict

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  11. Final week before the pool reopens

    by , December 28th, 2010 at 04:29 PM (A comfort swimmer's guide to easy swimming)


    Monday: I did my dryland training at the gym and then ran about 2 miles on the treadmill. Was going to do yoga in the evening but class was cancelled because the teacher was ill.

    Tuesday: Ran 3 miles on treadmill at the gym. Finally got under 30 minutes for 3. then walked 5 minutes to cool down.

    Wednesday: Ran 3 miles on treadmill at the gym. Then walked 5 minutes to cool down.

    Thursday: Didn't make it to the gym for drylands after work last night so went during my lunch hour today.

    Friday: Run on the treadmill at the gym. 1 mi warmup then 10 x 1/4 mile intervals. 1/4 mi walk to cool down.

    Updated January 2nd, 2011 at 09:50 AM by poolraat

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  12. Tuesday Dec 28th 2010

    by , December 28th, 2010 at 11:01 AM (Ande's Swimming Blog)
    Tuesday Dec 28th 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    chris Coached
    UT Swim Center, main pool
    6:30 - 8:00
    trained with Ritchie Cunningham & Marcio
    Beside Larry, Jim, Tara & Angie
    WORE Yingfa jammer

    WARM UP
    2 rounds of 300, 200, 100

    Main SET:

    16 x 75 fr
    4 on 1:05, 4 on 1:00, 4 on :55, 4 on :50
    made it

    assigned 800 with fins done 100 k 100 sw
    did 100 k 50 easy 50 skip

    16 x 75 on 1:05,
    4 fl bk br, 4 bk br fr, 4 br fr fl & 4 best

    assigned 800 done 150 fr 50 bk
    did 100 fr 50 skip 50 bk


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  13. Tuesday, Dec. 28, 2010 5:00am

    by , December 28th, 2010 at 10:31 AM (Fast Food Makes for Fast Swimming!)
    300 Free

    8 x 100s
    2 Fly @ 1:25
    2 Back @ 1:30
    2 Breast @ 1:35
    2 Free @ 1:15

    100 EZ Kick on back

    300 Free Pull

    2 x thru:
    1. 2 x 50 Free @ :45
    2. 8 x 25 Free @ :30 FAST (2nd time I did fly)
    3. 200 Free relax @ 3:30

    ---------------
    2500 yards

    Updated December 28th, 2010 at 12:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Legs, Legs, Legs...

    by , December 28th, 2010 at 07:34 AM (Mixing it up this year)
    Gave the shoulders some what of a rest, just light easy swimming and LOTS of kick. Normally I drag my legs and for warmup I actually tried to maintain a 4 beat instead of a dead(2)beat kick.

    5x[1x100@1:45 Free
    ....[1x200@3:30 Free

    500 Free kick w/fins as 25easy/25moderate/25fast
    5x100@:05R Back Kick drills w/fins #1 fashion model, #2 arms perpendicular, #3 streamline, #4 partial recovery, #5 streamline
    200 Free w/snorkle maintain a good 4 beat kick
    200 Free kick w/snorkle
    200 Free w/snorkle maintain a good 6 beat kick

    moved to warm pool for the warm down to see if the temperature will help loosen the shoulders
    400 Free easy and loose

    Total 3500 yards
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  15. Yoga, Mon., Dec.27

    by , December 27th, 2010 at 08:36 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it back to the yoga studio today for the first time in about 5 weeks. I was pleased that, because it was so cold and blustery, they had trouble getting the temp/humidity as high as normal. Some regulars complained about it, but I didn't mind. Sometimes 110 is just too hot for me. Balance was slightly off, which is typical for a long layoff.

    I briefly considered going for a quick swim this afternoon. But after the MF work + weights + yoga, my legs were just fried. So I went to a late afternoon showing of True Grit. Very good, but IMO not as good as The Fighter.
    Categories
    Yoga
  16. DOUBLE Monday Dec 27th 2010

    by , December 27th, 2010 at 04:16 PM (Ande's Swimming Blog)
    DOUBLE Monday Dec 27th 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    bess Coached
    UT Swim Center, main pool
    noon to 1:15
    trained with Larry, Jim, &
    Beside Ritchie Cunningham, Tyler and guest former UT swimmer Chris Archer who now lives in Manhattan.
    WORE Yingfa jammer

    WARM UP
    missed it

    Main SET:

    missed the 100 on 1:15 & 2 x 200 on 2:30

    3 x 300 on 3:45

    4 x 400 on 5:00
    went 7 sec behind larry on #4, came in & the clock was on 2:17 at the 200, so I went a 2:10, then I rested 13 sec till 2:30, when jim was catching up then came in on 4:32

    assigned: 8 x 125 on 1:50 with fins done 25 fast 100 k
    did: 6 x 75 done 25 fast 50 k
    moved over beside tyler & dove them

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  17. Monday Dec 27th 2010

    by , December 27th, 2010 at 04:07 PM (Ande's Swimming Blog)
    Monday Dec 27th 2010

    LIFTED WEIGHTS

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    chris Coached
    UT Swim Center, main pool
    6:30 to 8:00
    trained with Marcio Amy & Brandon
    Beside Max
    WORE Nike jammer

    WARM UP
    400
    8 x 25
    400

    Main SET:

    didn't feel so great this morn and missed parts here and there

    100 on 1:10

    2 x 200 on 2:20

    3 x 300 on 3:30
    skipped last 300 to change into legskin

    4 x 400 on 4:40

    assigned: 8 x 125 on 1:50 with fins done 25 fast 100 k
    did: 8 x 75 done 25 fast 50 k

    5 x 100 on 2:30
    done: 25 fast from a dive off blocks, 75 fr easy
    did 4 25's SDK & 1 fly with 10 SDKs


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  18. Monday, Dec. 27, 2010 5:00am

    by , December 27th, 2010 at 12:44 PM (Fast Food Makes for Fast Swimming!)
    For once this 5:00am swim came way to early in the morning for me after a 3 day weekend. Too many late night parties, family, presents, etc. Between my own kids, and all their cousins fighting over who wouldn't let who play with whatever toy all weekend long...I was about ready to move out.

    Warmup
    100 Free
    4 x 100 Dolphin Kick on back w/ fins :15 rest
    300 Free Pull
    200 IM

    2 x 500 (1 Free, 1 Flutter Kick w/ board)

    300 EZ Free
    -------------
    2300 yards
  19. Still had snow on the car

    by , December 27th, 2010 at 07:37 AM (Mixing it up this year)
    I drove from north of Atlanta to Fleming and this morning I was getting looks as I pulled in to the Aquatic Center with SNOW still on the top of my car.

    1000 Free as 200 swim/pull/swim/kick/swim had no pace clock yet
    500 Free w/fins every 3rd fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 swim keep breathing low to water
    10x100 Free w/paddles & bouy #1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 made all but the last one 1:25, 1:23, 1:22, 1:20, 1:20, 1:19, 1:18, 1:17, 1:16, 1:16
    3x100@:10R Free w/snorkle #1&3 swim, #2 kick
    200 Free EASY

    Total 3500 yards
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  20. Sunday, 12/26/10

    by , December 27th, 2010 at 12:05 AM (A comfort swimmer's guide to easy swimming)
    At the Boise West YMCA with Coach Kelsey

    Warmup
    300 swim, did 200 free/100 back
    200 kick. did rev IM
    150 drill, did 1 arm drill for fly, back, free, 50 each stroke

    16 x 25/40 desc 4, last one of each 4 fast fly. Alternated free/back on the others

    Main Set
    2 x 100/1:45 smooth, did free
    4 x 50/1:00 desc, did free, went 40->32
    8 x 25/45 as:
    1 - 12.5 fast-12.5 easy
    2 - 12.5 easy-12.5 fast
    3 - 25 easy
    4 - 25 fast
    did back on 1-4, fly on 5-8

    Set 2 with fins
    10 x 50/50, odds smooth, evens fast
    did free on 1-2, 5-6, 9-10
    back on 3-4, 7-8

    Pull Set
    1 x 500 back with catch paddles, buoy and fins

    Cool down
    1 x 100 easy

    Total: 2650 yards

    Updated December 27th, 2010 at 11:50 AM by poolraat

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