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  1. Thursday, Dec. 15

    by , December 15th, 2011 at 05:00 PM (The FAF AFAP Digest)

    RC exercises
    (even these bother my elbows)
    leg press, 270 x 3 x 12
    abductor legs, 100 x 3 x 12
    extreme angle steps ups (no DBs), 2 x 20
    extreme angle iso squat, 3:00
    lower back machine, 110 x 3 x 20

    russian twists on incline, 25 x 2 x 25
    reverse scoops w/plate, 25 x 2 x 10
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    captains chair leg raises, 2 x 15

    15 minutes stretching

    ~~~~~ shopping interlude ~~~~~~~


    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    20 x 50 shooters w/MF
    10 back 10 belly
    perfect streamlines

    4 x (8 x 50s)
    :30 between rounds
    8 x dolphin kick w/board & MF @ :50
    -- hold under :35
    8 x breast w/MF with long pullouts @ 1:10
    -- Note to self: keep elbows closer to body on recovery
    8 x flutter kick w/board & fins @ :50
    -- hold under :35
    8 x 50 free w/nose clip kicking on back off turn @ whatever

    100 EZ

    Total: 3200


    Took yesterday off. Felt like working out again today. But took it fairly easy at both the gym and pool.

    I think Speedo is right about incorporating more dolphin kicks on my 50 free -- more on the start on my belly and on my back off the flip turn. If I want to make this change though, it will require a major overhaul and changing the way I do freestyle in practice. I may have to swim the new style 50s slowly at first and then work up to race pace.

    I also need to start googling some rehab exercises for my elbows. I didn't want to start them before NE Champs, but I should now. I also found my tens machine and need to start using that. It's been at least 4 weeks now and I'm wanting healthy elbows again.

    I may go to yoga tomorrow. It's been forever!

    Fort Son has had the flu on his winter training trip and Teen Fort has been sick all week. I'm really hoping my flu shot works!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/16/11

    by , December 15th, 2011 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2/3 right.

    2 X 150 kick 3:20
    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:20
    8 X 25 sprint :40
    Three rounds, choice.

    6 X 250 Pull 3:20

    WARM DOWN: 4 X 50 easy 1:00


    Updated December 16th, 2011 at 04:02 PM by SharksMasters

    Swim Workouts
  3. Thu Dec 15th 2011

    by , December 15th, 2011 at 01:46 PM (Ande's Swimming Blog)
    Thu Dec 15th 2011

    Subscribe to Ande's Swimming Blog

    [ame=""]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    need to leave sooner
    wore B70 jammer
    trained with Larry, Mark, Joe, Kristyne and Katie
    beside Tyler & Ned

    Warm up
    missed it

    Main Set:

    45 x 100
    in sets of 5's

    odd sets: 5 on the fastest interval you can make; since it was my warm up I did 4 sets on 1:15 & 1 on 1:10,
    Tyler & Ned were next to me in the skinny lane
    tyler made 5 sets of 5 x 100 on 1:05, I had no interest in attempting to warm up on 1

    evens were moderate with various assignments like reverse IM, 12 breaths / 15 sec rest at each 100, 75 easy 25 underwater

    did em all & might double to have more fun more
    Swim Workouts
  4. Winter doldrums

    by , December 15th, 2011 at 11:21 AM (Alex's swim journal)
    Last night's swim at the Y was uninspired; I was happy to have been there at all. But I felt like I was just slogging through the 2000 yards... not enough energy to work in intervals. This month I've already missed 5 days; In November, despite traveling for 8-9 days, I only missed five days all month. Looks like my string of 40-mile+ months will come to an end this December.

    It's been a good year, though. Met my GTD goal midway through November. More than 300 miles for 2011! Next year I'll go for the average 2000-yards/day: a 416-mile goal. I tend to forget though, when things are going really well, that I need to build different phases into my schedule. I probably should be in a rest phase right now anyway, so missing a few swims between the holidays and cutting back on my yardage is not a bad thing. Just feels strange right now.

    I'm reminded of Dante ascending Mount Purgatory; as night falls he must stop his ascent... no matter how much he wants to keep going. Virgil, his guide, asks the poet Sordello (who has just mentioned this principle to them):

    "What do you mean? ... If a soul / started to climb at night, would he be stopped, / or would he simply find he could not move?"

    Sordello responds:

    "There's nothing that prevents our going up / except the darkness of the shadows: this, / alone, afflicts the will with impotence."

    (Trans. Mark Musa, _The Portable Dante_ [London: Penguin, 1995], p. 231).

    Nothing... except the darkness of the shadows! This time of year, with so little daylight in Wisconsin it's sometimes hard to find the motivation. I long for those seemingly endless summer days on the lakes, reinvigorated by fresh water and sun. I think now "How did I ever get in so much yardage or mileage in a day?" Dante reminds me of the cyclical nature of our ascent... two steps up, one step back; at night we rest.

    There will be a dawn.
  5. 12.15.11 - Thursday fly workout

    by , December 15th, 2011 at 10:04 AM (Pete's swim blog)
    Swam w/ Roger Dave and Dave. Pool temp 83. This one of the crazy distance fly days. Intervals are high enough that I can get by with "easy fly" but it piles up. Even worse, I was swimming between Dave M and Roger both of which swim fly faster than I do. As I start getting behind, their wake converges into a rogue wave in my lane. I try to look at the bright side: a) its and incentive for me to not fall too far behind and b) I'll be a lot faster when I have clean water to swim through in a race.

    We ended up modifying the workout a good bit in order to cut out some of the fly and add in some shorter distance stuff.


    500 Warm up

    2 Times through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    50 Easy

    200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
    300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
    175 Fly - 3:00
    175 Free - 2:30
    50 Easy

    10 x 50 - :45 (Descended to :31s)

    32 x 25 - :40
    * Roger's Set: 8 x 25 Easy down/Hard back from dive, IM Order
    * My Set: 8 x 25 No breath dive back
    * Dave M's Set: 8 x 25 Hard kick IM order
    * Dave B's Set: 8 x 25 Easy down/Hard back from dive, IM order, one breath/25

    200 Easy Fly - Goal 3:00 (made 3:05)

    50 Cool down (200 Easy fly was supposed to be cool down until someone suggested the 3:00 goal pace)

    (4100 Total)

    Updated December 15th, 2011 at 11:21 AM by pmccoy

    Swim Workouts
  6. sleep, sleep, where are you sleep?

    by , December 15th, 2011 at 08:11 AM (Mixing it up this year)
    Had to work late last night so it was hard getting up this morning.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins
    10x50@1:00 fly w/fins as 25 skull drill/ 25 swim
    3x200@3:00 free w/paddles & bouy desc 1-3 went 2:54, 2:46, 2:35
    4x100@1:45 free w/snorkle keep strong kick

    Total 2500 yards
  7. Wednesday, Dec. 14, 2011 5:00am

    by , December 14th, 2011 at 10:16 PM (Fast Food Makes for Fast Swimming!)
    I decided I should at least get back in the pool since last weekend's meet on Sunday, and the masters practice with the Bend Masters team on Sunday a.m.
    It was nice to take a break and do a few things around the house (and sleep in an hour in the mornings).

    Workout: (no effort on any of this, just swimming)

    300 Free
    200 Kick w/ board
    200 Free
    100 Kick w/ board

    14 x 50 Free @ :45

    200 Kick w/ board

    300 Fly Drill EZ (3 rt, 3 lft, 0 both)

    200 Kick w/ board

    2200 Yards

    Finished up Phase 2 of the Christmas lighting around the house outside. A little warmer than yesterday, but still too cold to finish. Tomorrow should be the end.
  8. Workout 12/14/11

    by , December 14th, 2011 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/ 200 IM drill

    Go four times through:
    - 3 x 100 FR Pull with buoy (odd set 1:30, even set 1:20)
    - 1 x 100 BK Pull with buoy (same interval as above)
    - 2 x 50 Kick on :60
    - hit the repeater

    200 IM drill

    300 warmdown
    (3100, 55 minutes)

    I am feeling sore from last night's squad meet, especially around my ribs. I checked in at the food pantry to drop of the donations on my way to swim at lunchtime, and I was told that they had a truck about to arrive, soo .... skipped a lunch time swim and spent 1.5 hours moving food from the truck to the shelves. A nice, unexpected appointment to have happen today.

    I went over to the pool tonight and focused on pulling: high underwater elbows on the longer time intervals, and a faster turnover on the shorter ones. I was able to keep the free pulls at/under 1:10 on all (avg'd 1:08), and the four backstrokes at 1:15. Ideally I would try to drop the interval on the kicking, but my legs were shot from the pantry work.

    Now, time for
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/15/11

    by , December 14th, 2011 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    4 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2/3 right.

    1 X 200 kick 4:30
    6 X 100 kick 3 on 2:15 3 on 2:00
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 100 stroke 2:00
    1 X 75 stroke 1:20
    1 X 50 stroke 1:05
    Three rounds.
    Round 1: 100 fly-75 back-50 breast
    Round 2: 100 back-75 breast-50 fly
    Round 3: 100 breast-75 fly-50 back

    1 X 75 easy

    10 X 100 free 1:50
    odd: moderate even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Wed Dec 14th 2011

    by , December 14th, 2011 at 02:32 PM (Ande's Swimming Blog)
    Wed Dec 14th 2011

    Subscribe to Ande's Swimming Blog

    [ame=""]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:44ish need to leave sooner
    wore B70 jammer
    trained with Larry, Jim & Kellie
    beside Tyler Marcio, James, Ned, Jim, Max & Keith

    Warm up
    swam 2 or 300

    Main Set:

    2 rounds of:
    100 fl bk
    100 fr
    100 bk br
    100 fr
    100 br fr
    100 fr
    R1 on 1:20
    R2 & 3 on 1:25

    4 rounds of
    75 1 breath, 2, breath, 3 breath per 25
    25 fast
    200 done 25 fl 25 fr 25 bk 25 fr 25 br 25 fr 50 k

    assigned 800 75 mod dps 25 fast
    did 25 easy 25 easy speed SDK
    Swim Workouts
  11. Making some progress

    by , December 14th, 2011 at 02:15 PM (Life in the (not so) fast lane)
    The other day I participated in my first SCY meet since last April. This is just the beginning of only my second year competing and training to compete. For this meet, I decided to swim a pentathlon, and my objective for this one was to evaluate how (or if!) I've progressed while training mostly on my own over the last several months. I did an SCM meet last month, but I never swim SCM outside of that one meet, and I would rather have an apples-to-apples comparison of my times.

    How did I do? In short, not too shabby. Of five individual pentathlon events, I set four new personal best times. I've done some faster with a relay start, but I track those separately.

    In the 50 fly, my previous best (admittedly of a small number of samples) was 41.39. Now it's 36.06.

    Backstroke has always been my worst stroke (and I mean it really, really sucks out loud), and in the 50 I went from 42.29 to 39.56.

    My best 50 breast time went from 39.99 to 39.28.

    Lastly my 100 IM time went from 1:23.03 to 1:22.42.

    Even though I'm not fast, the best thing about stuff like this is that the steady improvement in my times I keep seeing is a huge motivation for me to train harder and actually make myself do those things that I don't really like to do in practice but pay off. I expect to continue making improvements over the next year. After every swim I always notice something, e.g., the start or turn, I could have done faster, smoother, harder, etc.

    I'll have to set some specific goals to strive for and keep measuring progress.
  12. 1/2 Week 2 of 6

    by , December 14th, 2011 at 11:50 AM (Chowmi's Blog)
    Does that title make any sense? I'd better write down what I did and what I plan to do in order to stay on track!

    Recap end of week 1:
    Sat 12/10 DAMM Xmas Relay meet: Totally fun, but the 200 kick relay sucked. It's one thing to do sprints when there is no warm down, but the kick was a killer. I was quesy the entire day after that. No fast times; more like a strong sprint day. I have very little motivation if times don't count and you aren't leading off. I weighted 137.8 in the AM!

    Week #2

    Sunday, 12/11
    I have no idea what happened; I didn't overeat but I woke up feeling like I had an anvil in my tummy, and one in each of my backsides (total of 3). I weighed a whopping 142 - how is that even possible (see weight above)? But, knowing what when down the chute, I can't worry about the current weight. Must be a fluke!

    LCM, SMU outdoor pool
    Ignored coaching and swam around everyone:

    400 warm up
    10 x 50 kick on 1 min (this interval was too aggressive on this day)
    6 x 50 pull
    8 x 50 swim (alternatiing every 1/3 speed)
    4 x 50 recovery with fins

    This was more of a recovery day and "set up" for the rest of the week. No sense overdoing the Day After The Xmas Relay Meet. My joints were really tired, and with having to lug 3 mysterious anvils, so I opted for a LCM opportunity rather than doing my Vasa.

    Monday, 12/12 OFF

    Tuesday, 12/13
    SCM, Baylor Fitness Center
    on my own

    400 warm up

    Transition warm up to first set:
    12 x 50 on 1 min (4 sets of 3)
    50 kick on back
    50 kick with board
    50 easy swim

    Transition to sprint set:
    8 x 25 on 45 % increases

    Sprint set:
    16 x 25 on 45 (extra 30 between strokes)
    4 of each stroke

    "Yardage/recovery set"
    12 x 75's
    4 pull on 1:15
    4 kick with TYR burners on 1:30
    4 drill/drill/swim no interval

    Misc. yardarge about 200

    Crystal Ball says:

    Wed, 12/14
    Weights day and recovery swim (1000ish)

    Thurs, 12/15
    The MAIN set for the day:
    8 x 75 (2 rounds of 4)
    75 strong
    50/25 broken 5
    25/50 broken 5
    3 x 25 broken 5
    round 2: broken 10

    Fri, 12/16 OFF (docket day)

    ***Sat, 12/17 Possible double swim/weights/vasa

    The TWO MAIN SETS I want to get in this week are the
    16 x 25 variable sprints (done)
    8 x 75 brokens (ETA Thurs!)

    The 25's are for power generation and fine tuning the initial sprint phase of the 50. The 75's broken are to work on building to a full 50 LCM free (which again, I always think of in 3rds, not in equal thirds, but I think of it that way due to taking 2 breaths, therefore, the swim bits in thirds). So the 2nd main set of the week is to work on sustaining (or reducing the speed reduction) of the last 2 thirds!

    *** Sat 12/17 starts a really odd next 4 days. My family is all going skiing except for me, so I thought i'd make this my "xmas heavy training" time, since I won't have any cares in the world except about me me me. Besides spending hours in the bathroom with the door open uninterruped, the only other thing i'd like to do is some "heavy training"!
  13. Dehydrated or catching a cold

    by , December 14th, 2011 at 10:34 AM (Random Nonsense)
    Warm up
    - 500 free
    - 2x100 kick w/fins dolphin/right/back/left
    - 4x50 drill swim
    - 4x150 build on 2:00 (1:53s)
    Main Set
    - 2x200 on 2:30 (2:20s)
    - 3x100 on 1:15 (1:12s)
    - 100 IM
    - 2x100 on 1:15 (1:10s)
    - 100 IM
    - 100 Fast (1:00)
    - 4x50 back w/fins on 45
    - 4x50 free on 40
    - 4x25 breath control (2 breaths for me)
    Cool Down
    - 300 ez

    I was all over the place time wise today. The 150s were a struggle, drank some water and the 200s were fine, then faded through the 100s and limped the IM. Drank some more water, the 100s were ok and took a break after the IM before the fast 100. Drank more water and swam a good time on the 100. Coasted the rest of practice.

    My dehydration theory is that the weather warmed up considerably (mid 60s when I woke up, 30s a few days ago) but I was still buried under 32 blankets last night. My diet was good, my sleep was decent and every time I took a drink of water I seemed to get a temporary boost in the pool today.

    I don't feel sick, but that would be the obvious alternative explanation.

    106 more days until my target meet, just over 15 weeks. I am considering the yet unannounced Intensive Training Camp in Walnut Creek the first weekend in March, 4 weeks before my target meet.
  14. 12.14.11 - Wednesday workout

    by , December 14th, 2011 at 09:34 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 83. Very sore from yesterday. Finally got some speed back about 2K yards in but I was hurting throughout practice today. Took it kind of easy today until the end. Dave paced the 300 on 1:15s and I fell behind for a little bit. Started working long smooth strokes and managed to catch back up. Probably would not have done that on my own.


    500 Warm up

    4 Times through:
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/Free - 1:15
    * 25 Bk/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15 (1:12's - last one 1:09)
    50 Easy

    5 x 200 IM - 3:30
    100 Stroke - 2:00
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:43)

    200 Cool down

    (4550 Total)
    Swim Workouts
  15. Not in the mood but need to keep moving

    by , December 14th, 2011 at 08:07 AM (Mixing it up this year)
    My attitude has not been good lately. Monday my boss was gone and all his stuff breaks. I had to fix it. Tuesday I need a new water heater at home.

    Why get up today? I did anyway.

    25,50,75,100 free
    100,75,50,25 free kick w/fins
    6x100 kick w/fins odds fly on back, evens fashion model back
    5x100@1:45 free w/snorkle keep a 6 beat kick
    600 free w/paddles & bouy
    6x50 as sprint 20's from dive
    100 kick
    100 swim

    Total 2700 yards
  16. Squad Meet: 12/13/11

    by , December 13th, 2011 at 11:05 PM (Maple Syrup with a Side of Chlorine)
    Here is the lineup from the Squad Meet I organized with our workout group tonight (I got the idea from a discussion thread in the forum):
    What: First Ever Bennington Masters Squad Meet
    Date: Tuesday, December 13, 2011
    Time: Warmups start at 7:30 pm, Event starts at 7:50 pm

    The only way to improve swimming is to swim! Getting times on your events is a good way to keep track of your progress. So…come join our water-loving group for this fun, low-key swimming opportunity open to any adult swimmers. All events will be mixed heats of men and women. Block starting is optional. We will all be cheerleaders unless we are being cheered for. Non-swimming friends can come watch and be timers. Entry fee is a single can of canned food for donation to the food shelf.

    1. Mixed 25 Free
    2. Mixed 50 Backstroke
    3. Mixed 25 Butterfly & Breaststroke
    4. Mixed 200 Free Relay
    5. Mixed 100 IM
    6. Mixed 100 Free
    7. Mixed 25 Backstroke
    8. Mixed 50 Free
    9. Mixed 100 Free Relay

    The Squad Meet is sponsored by the Bennington Area Masters Swim Club. The Masters Swim Club is free (with Rec Center membership) and open to any adult lap swimmer. Regular practice times are Saturday from 10:15 to 11:45 am and Tuesday from 7:30 to 8:30 pm and usually include two skill level workouts. Stroke clinics will be held on Saturday mornings during the winter months.

    We had the core group of five in the group come out, with some other lap swimmers and age group swim parents for a total of 12. I was really happy about the turn out, even though I was hoping for fifteen.

    Entry fee was a donation to the local food shelf, and we have a total of 45 pounds of food and $5! Very happy about that - great to be able to help out the community!

    I got in a short warmup (200 yds) and then mc'd the night, timed, and swam. 50 back (28.38), 100 IM (1:07.68), 100 Free (58.57), and the two relays. It was great to see other folks come out, even Rich, who is new to swimming and rocked a 100 free! There were some previous age group and college swimmers, and we all had a lot of fun.

    So I'll add another 575yds to my flog (swam down to get the lane lines out) and plan to do this again in February (with few events, because we ran just a tad over).

    Tags: squad meet
    Swim Workouts
  17. Monday and Tuesday, Dec. 12-13, 2011

    by , December 13th, 2011 at 09:21 PM (Fast Food Makes for Fast Swimming!)
    Monday workout:

    Zero, unless you count moving around at work, and fixing the bathroom faucet last night. Kinda nice to take a little time off from the pool.

    Tuesday workout:

    Zero, I did help the guys at work segregating the boxes of apples at the end of the shift as we were finishing. (I was bored, and it helped me stay warm in there).

    Even though its about 27 degrees outside, I decided it's about time to start putting up the Christmas lights before it gets too late. I did phase 1 of the whole thing, and will hopefully finish the rest tomorrow after work. I at least got the "up on the rooftop" stuff done tonight, since we're supposed to get a little snow tomorrow. Not safe to get up there with snow. I'll post a picture or two after the official lighting ceremony.


    I did receive my new DVDs of P90X#2 in the mail today. I'm going to get started with this now. There's a lot of cool new moves to kick my ass and make me sweat. I'm planning on doing the 90 day routine (with a little mods here and there) and see what happens. I think I have to pick up a few more items for some of the workouts, but that's not a problem...Christmas is near.

    I've also filled out my events for our home masters meet in January, on the 22nd.
    I'm going to do the 1650 Free, 200 Fly, 100 IM, 50 Fly, and 500 Free.
    I'm sure I'll be stuck in a slug of relays as well, but that's the fun part anyway.

    I'll get back in the pool in the morning.
    Daily Practices
  18. Tuesday, Dec. 13

    by , December 13th, 2011 at 06:31 PM (The FAF AFAP Digest)

    600 various

    10 x 50 fly drills

    20 x 25 shooters w/fins
    10 back, 10 belly

    6 x 100 flutter kick w/board

    16 x 50
    4 chest press fly
    4 single arm back
    4 breast w/long pullouts
    4 smooth free

    50 EZ

    Total: 2650


    Just did an easy recovery workout today. Unlike many folks who feel great in workout after a travel/taper meet, I never do. I'm always spent and sore, and it takes me a few days to fully recover. I'm very busy with holiday things, so I probably won't worry too much about training this week. Besides, it helps to have a mental break after so much focus.

    NE Champs was definitely my best meet of the year after the Albatross meet last March. Though I did a shorter taper than usual, I tapered harder. My last hard 50 was 11 days before the meet; I did just did a few fast 15s and 25s after that. It seemed to work -- I had plenty of raw speed. I didn't do much lactate work this fall (had those 2 illnesses), and I need to change that to improve the last length of my 100s. I saw that my 100 IM spits were 32.0/39.9. Unfortunately, that is fairly typical for me. I don't feel like I have the luxury of taking it out much easier.

    I not sure when my next meet will be. I am considering swimming in the USAS Jan. Open on Saturday, but I hate the pool.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/11

    by , December 13th, 2011 at 05:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    2 X 100 fast 2:00
    1 X 100 easy 2:00
    4 x 50 fast 1:15
    1 x 100 easy 2:00
    8 X 25 fast :45
    1 X 100 easy -
    All Choice.

    10 X 50 kick
    5 on 1:00
    5 on :55

    1 X 100 swim

    5 X 200 free
    odd: 3:00 even: 2:40
    5 X 100 free
    odd: 1:30 even: 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Tue Dec 13th 2011: Trained with Dave Sims

    by , December 13th, 2011 at 03:26 PM (Ande's Swimming Blog)
    Tue Dec 13th 2011

    Subscribe to Ande's Swimming Blog

    [ame=""]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index

    Whitney Coached
    scy UT Swim Center: main pool
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with 1980 Olympian Dave Sims who was in town on biz,
    he's 49 & went 50 SCM fr 24.0 / 100 fr 52.9 at long beach
    beside Tyler Ned, Jim, Max & Keith

    Warm up
    swam 4 or 500

    Main Set:

    4 x 100 IM desc 20 sec rest

    8 x 50 fr odds on 40 evens on 35

    4 x 200 IM desc 30 sec rest between each

    8 x 50 on 35

    4 x 400 IM desc on 40 sec rest

    assigned 8 x 50 on 35/40
    skipped it

    8 x 25
    odds no breath
    evens easy

    Updated December 13th, 2011 at 03:52 PM by ande

    Swim Workouts