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  1. Saturday, Feb. 12

    by , February 12th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    long arm crunches, 50
    bicycles on bosu, 2 x 25
    russian twists on incline bench, 25 x 1 x 25
    step ups w/20 lb DBs, 40 x 2 x 15
    side step ups w/20 lb DBs, 40 x 2 x 15, one set each side (these take some hip strength)
    extreme angle isometric squat w/20 lb DB, 5:00
    elevated reverse plank isometric, 1:00
    HS low row, 100 x 2 x 10 (this bothered my shoulder more than other rows, probably won't do it again)
    skull crushers, 60 x 1 x 10
    abductor legs, 120 x 1 x 10, 130 x 1 x 10
    hip hinges, 25 x 1 x 10
    box jumps, 10

    RC work

    -- Had to skip the second set of some exercises b/c the gym was too crowded, my spots were taken and I wanted to do some cardio before heading out to Lil Fort's soccer game.


    Arc Trainer Eliptical, 30 minutes

    10 minutes stretching


    Commentary:

    I still have some nasty lingering cold type ailment, but it seems to be manageable with DayQuil and flonase. Really need to drag out the neti pot. I haven't been to yoga in awhile, but it does not sound appealing or seem advisable at the moment. Hoping to swim with my team tomorrow.

    I see a funny new smiley, so I'll use it to say I'm psyched my AA held up (thus far) in the prelim SCM results. Much prefer that to my 2nd place finishes -- though I'll happily take those too! I'm chuckling a little: I would have made TT in the 50 back in the men's 45-49 as well. lol

    Updated February 13th, 2011 at 03:22 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Ellipse Machine
  2. 25 in a Row BAby!!!!!!

    by , February 12th, 2011 at 09:40 PM (Swimming, Life, and Other Stuff!)
    The Carmel High School (Indiana) Greyhound Girl's swim team won their 25th straight state title today at the IU Natatorium. Carmel scored 382 points followed by Fort Wayne Homestead with 230 points. Carmel won all 3 relays and took first place in 5 out of 8 events! My favorite race today was the 200 free. Carmel placed 1-2-4 and the top 4 were all under 1:50! Rhiannon Sheets won the event in 1:47.09 and shattered Lindsay Benko's (Elkhart Central) long standing record by over a second. Super sophmore Lacey Locke won the 200 IM (2:01+) and 100 Backstroke (54.32) to lead the team with a double victory! It was a banner day for Carmel fans at the Nat!

    I finally made it to the pool this week. I don't think my antibiotic is helping me at all. When my throat and sinuses feel better my stomach feels worse. I think I have a stubborn virus that just keeps floating around inside me. I should probably take a couple days off work and lay around but I have a hard time doing that. I'm planning to go to practice tomorrow and take it easy again! I'm sick of NOT swimming!
    Today's workout:

    *600 warm-up swim
    *200 Free rest :30
    *8 X 25 IMO @ :30
    *200 Free rest :20
    *4 X 50 IMO @ 1:00
    *Broken 200 (75/ 50/ 50/ 25) Rest :10 after each
    *2 X 100 IM @ 2:00
    *10 X 50 Freestyle @ 1:00
    *200 easy swim down
    2,500 scy

    I am 1.5 weeks into my mindfulness/meditation class. The 1st 4 days I enjoyed my 45 minute daily meditation and stayed fairly focused and always able to bring focus back to breathing. Last week it all fell apart. I either fell asleep or simply could not quiet my mind and focus. I think there is a relationship between my lack of swimming last week and problems meditating. I hope we get a new cd this week; I'm tired of the body scan!
    Categories
    Uncategorized
  3. Day 1 - A Tough One

    by , February 12th, 2011 at 09:23 PM (Mixing it up this year)
    Had a meet today. I had taken Friday off to catch up on my sleep and it paid off for me today. Overall a good day of swims.

    1650 Free went 22:11.94 (20 seconds slower than last year) started out with a few 41's but got faster as I went along. I need to work my distance again.

    200 Fly was next with a 3:15.04 which is about normal for me. Just don't like getting beat by someone doing butterfrog and I can't bring myself to do it.

    50 Fly was a little fast than I wanted to go at 35.23 and I had the 400 IM right after. My teammate John Ziegler was going to be next to me in the 400 IM and I was not going to let him beat me like he did on the 200 fly.

    400 IM was a season best 6:01.90. I knew I needed to crank the back and get ahead of John because he is strong breaststroker and I am so lame in breast. He never caught up to me! Came back in a 1:16 on the free.

    Finished off with a 50 Free on the realy in 30.38. I WAS TIRED!

    Total 4100 yards with warm ups and warm downs
    Categories
    Uncategorized
  4. IU Swim Meet

    by , February 12th, 2011 at 06:48 PM (Year Three: The Road Back)
    Today's swim meet at Indiana University is now over and I'm trying to assess the day. Going in, I wasn't expecting that much out of myself (at least that's what I told myself), but once at a meet, I want to do my absolute best - every swim. Overall, the five events went pretty well actually. I didn't see huge drops from the last meet, but it was only two weeks ago. I did see drops, however, in 4 out of 5 events.

    Event 1 - 50 Fly - While I dropped about .2, my breathing pattern (every other stroke) fell apart on the return 25 and my legs were screaming at me. Obviously, I wasn't as well rested as I was going into the Ball State meet. Still, a decent time (34.27) and a slight gain.

    Event 2 - 50 Free - This one went really well. I dropped another .3 (30.40), but it's still not under the :30 mark that I have set as a goal for this year. But... I was able to hold my breathing plan the entire race - for the first time ever. YAY!

    Event 3 - 100 Fly - This was only the second time I've ever swam the event and was the only event I added time in (went from a 1:19.40 to a 1:19.93). It just didn't feel as good this time as it did two weeks ago. I reckon it's just because I didn't do any tapering before this meet and my legs were much stiffer. So, to hold a 1:19 when tired made me feel really good.

    Event 4 - 100 Free - I don't what happened on this event. My plan was to focus on a really strong pull with a steady rhythm and then to build the 3rd 25 and go all out the final 25. I never could find a rhythm and the pull felt weak. Yet, somehow, I still managed to drop .5 from the meet two weeks ago and finished in 1:07.99. How can it feel so bad - and the time be better?

    Event 5 - 200 Free - I was so tired by the time this one rolled around that I was ready to call it a "cool-down" swim, but didn't. I still tried my best, but my time (while a 2 second drop from last year's time) was still a disappointing 2:30.63. I'm trying to tell myself that this was still a good swim, especially considering the other swims and my tiredness level going in, but.... it's still a disappointment. On the other hand, it breaks down to two 1:15 - which I can't hold in practice. The best 100 repeat time I hold during workouts is 1:22-1:25.

    So, while I'm trying to not be discouraged by the 200 Free, overall I was pretty happy with my results. Now, I'm going to finish the February Fitness Challenge strong before refocusing the beginning of March on sprinting to prepare for the Indiana State meet the last weekend in March.

    Now...it's time for a nap before bed.
    Categories
    Uncategorized
  5. Saturday, 2/12/11

    by , February 12th, 2011 at 05:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 200 swim free
    3 x 200/3:30 with snorkel
    10 x 50 free:
    2/55 build, 1/50 very strong - :37
    2/55 build, 1/45 faster - :36
    2/55 build, 1/40 fastest - :35
    1/1:00 easy

    Main Set #1
    1 x 500 swim free w/snorkel, fins and paddles
    - got to about 350 with the snorkel, choked on water, got rid of the snorkel for the rest of the 500
    4 x 100/2:00 free, very strong
    - 1:16
    2 x 150 - 50 kick-50 drill-50 swim
    - did fly & back

    Main Set #2
    2X
    1 x 200 best stroke, neg split/30 sr
    did back, <2:55 both times
    1 x 200 - 50 easy swim - 50 kick - 50drill - 50 build

    Main Set #3
    1 x 400 free with fins & paddles
    - 5:15
    4 x 100 back/2:00 strong
    <1:25 on all 4

    Cool Down
    100 easy swim

    Total: 4200 yards
    Categories
    Uncategorized
  6. Friday, 2/11/11

    by , February 12th, 2011 at 05:15 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 swim free
    400 IM kick/drill/drill/swim
    200 pull 100 free/100 back
    100 scull

    Cont'd Warm up: Fins or Paddles or both Free/Back
    4 x (1 x 50/50 , 1 x 100/1:30) build 2nd 50 of 100 - feel dps, count strokes, accel, power in reach, timing
    - 1-2 free w/fins & paddles, 3-4 back w/fins only

    Main Set
    2 x Set:
    1 x 100/1:45 strong build
    1 x 50 AFAP off blocks
    - 1st time back: 100=1:23, 50=36
    - 2nd time free: 100=1:13, 50=31


    Mini Kick Set
    25 kick (15y fast under water)
    50 drill
    25 Streamline fast kick pushoffs (do 6 fast kicks when reach surface then swim easy the rest of the way)
    50 drill
    6 x 25/10 - 20sr dolphin kick
    - I experimented with a nose clip for the underwater kicking and can go 1-1/2 times as far as I can with out it.

    Warm down
    200 - 25 easy, 50 drill, 25 easy

    Total: 2300 yards
    Categories
    Uncategorized
  7. Saturday, Feb. 12, 2011 meet tomorrow

    by , February 12th, 2011 at 12:34 PM (Fast Food Makes for Fast Swimming!)
    I had to go into work this morning...at least I'm getting a little bit of OT that will help pay for the gas to the meet tomorrow.

    I went for a swim at the YMCA last night, didn't really do much. There were 6 kids playing in the 1/2 of the pool for open swim, and the other 3 lanes were set for lap swim.. I was the only swimmer there, and I just splashed around. I probably got about 2000 yards in over the night, with nothing in particular...just loosening up the muscles. At the end of the swim, I took a minute of rest and went for a fast 100 fly from a push. I felt really sluggish though, and came in at 1:02. That's decent enough considering how I was feeling. Hopefully I'll be under a minute leading off my 400 IM tomorrow.

    400 IM, 200 Fly, 1000 Free

    I'm going to go for it in the IM, relax the 200 fly, and see how I feel for the 1000 at the end. Who knows, maybe I'll do great!!

    Now, to start my 5 hour drive to Oregon so I can visit my grandparents (and get a free night of sleep).
  8. Sat Feb 12th, 2011 tough aerobic set, 6500

    by , February 12th, 2011 at 11:42 AM (Ande's Swimming Blog)
    Sat Feb 12th, 2011 tough aerobic set, 6500

    Preliminary 2010 SCM rankings are out

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, diving well too warm
    7:30 - 9:00
    trained with Marcio, Richie & James Fike
    beside Max, Larry, Jim, nate, Doug, Sharon & Stan
    Wore FS PRO jammer

    WARM UP
    200 fr 175 k 150 fr 125 k 100 fr 75 k 50 fr 25 k

    Main SET:

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    1:00 break

    20 x 25 on 30
    1 k, 2 4 strokes fast, 3 k, 4 NB

    1:00 break

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    100

    went 6,500 in a 90 min work out

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 13th, 2011 at 12:55 PM by ande

    Categories
    Swim Workouts
  9. Simon's Rock Pace/Makers meet 01/23/2011

    by , February 11th, 2011 at 11:53 PM (Maple Syrup with a Side of Chlorine)
    http://michaelleake.blogspot.com/201...ates-pool.html

    Unofficial results from my first swim meet in 15 years...

    200 Free: 2:06.??
    50 Fly: 28.34
    100 Back: 1:03.10
    (I also swam back in the 200 Med. relay with some new friends from the Pittsfield, MA Masters.)

  10. Friday, Feb. 11

    by , February 11th, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    700 various

    10 x 25 10 kick twirling shooters w/fins

    Main Sets:

    10 x 50 backstroke kick shooters w/fins @ 1:00

    50 EZ

    4 x 50 fly @ 1:00
    50 scull
    4 x 50 back @ 1:00
    50 scull
    4 x 50 breast @ 1:00
    50 scull
    4 50 free @ 1:00

    50 EZ

    10 x 50 backstroke kick shooters w/fins @ 1:00

    100 EZ

    Total: 3100/1450 kicking

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

    Commentary:

    I woke up this morning feeling worse instead of better. I nonetheless decided to suck it up and go swim at GMU in case I succumbed completely over the weekend. Fortunately, I feel somewhat better after swimming. After yesterday's speed set and in light of the regression, I just did an aerobic/hypoxic workout. Still very glad I went!

    Should be a pretty easy weekend -- not too many sporting activities. Just Valentine's Day -- another of the many stupid contrived holidays. I would happily skip it, but Mr. Fort is more traditional.

    Hoping I can get to the gym tomorrow. My calves are really sore though. I'm slightly worried that their predominant muscle memory is cramping.

    Updated February 11th, 2011 at 05:08 PM by The Fortress

    Categories
    Swim Workouts
  11. DOUBLE FAST FRI Feb 11th, 2011

    by , February 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Feb 11th, 2011

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    Tyler Coached
    UT Swim Center, main pool, north end, BLOCKS
    NOON to 1:15 dove in at 12:06
    trained with Desiree, Kelly, Max, Larry, Jim, Bob & Guy
    Wore FS PRO jammer

    WARM UP
    board said swim till 12:10 then stop
    assigned 200 fr, 150 fr 100k 50 IM
    did easy freestyle

    Main SET:

    200 fr fast off blocks in heats
    went 1:54


    200 easy

    100 fr fast off blocks
    went 52.9


    100 easy

    assigned 050 fr fast off blocks / 50 easy
    did: skipped em

    put on old worn out B70 legs over my jammer

    200 IM fast off blocks
    went 2:07


    200 easy

    skipped 100 IM fast / 100 easy

    skipped 50 fast / 50 easy

    200 IM fast off blocks
    wore B70 legs
    went 2:04

    split 26.7 33 35 28

    150 easy

    100 fr fast
    went 53.9

    100 easy

    50 fr fast
    went 23.2
    Felt terrible pretty exhausted

    50 easy

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/11

    by , February 11th, 2011 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Twice through round 1 intervals left, 2 right.

    10 X 100 free 1:50
    #3-6-9 are fast #10 is easy. All others moderate.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    6 X 150 3:00
    100 stroke/50 free

    6 X 200 free
    3 on 2:50
    3 on 2:40
    Descend each interval 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  13. The Warm-Up Is Here!

    by , February 11th, 2011 at 12:00 PM (Year Three: The Road Back)
    YAY! It's supposed to be getting warmer this weekend - all the way into the 40's and that is going to feel downright balmy. Of course, I'll be spending most of tomorrow at a pool, but Sunday is supposed to be great too!

    The Indiana University swim meet is tomorrow and I am entered in the 50 Fly, 100 Fly, 50 Free, 100 Free, and 200 Free. I've only done the 100 Fly one time (two weeks ago - went pretty well) and I haven't competed the 200 Free since the IN state meet last March. But, there are a lot of people heading to Bloomington, so it should be a fun meet overall - even if my times aren't the best.

    The whole three-day taper thing just has not happened this week for me. We've had shorter distance days anyway - focusing on sprinting. Didn't think that could really hurt, but my legs are aching today and I'm not sure how much I'll recover by tomorrow. But... I did figure out some things on my freestyle this past week that should help me drop time (especially when I'm actually tapered/rested). #1 - I'm faster when my freestyle stroke focuses on power and distance per stroke rather than higher turnover. #2 - I'm faster when I do NOT breath every stroke (which I've been doing my whole life). I'm getting pretty comfortable with a 6 stroke, 1 breath, 6 stroke, 1 breath, 4 stroke, TURN on the first 25 of a fast 50 Free. The next challenge will be to get comfortable having that same breathing pattern on the way back (or even on the next 50 of a 100). So... breakthroughs are made, which lead right into the next steps. But, the bottom line is that I love to swim and have truly enjoyed the past 1 1/2 of swimming (when I first started) and the past year of competing. And, in the end, that's what matters when all is said and done and my hand hits the wall.
    Categories
    Uncategorized
  14. FAST FRI Feb 11th, 2011

    by , February 11th, 2011 at 09:49 AM (Ande's Swimming Blog)
    FAST FRI Feb 11th, 2011

    hope to double today,
    might skip the fast 50's to rest up for the 200's

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=231448&postcount=1544"]Swim Faster Faster Index[/ame]


    Whitney Coached
    UT Swim Center, main pool, north end, BLOCKS
    5:30 to 7:00 dove in on time
    trained with Tyler, Todd, Marcio, Richie, Nate & Beth
    Wore FS PRO jammer

    WARM UP
    2 rounds of
    200 fr, 150 fr 100k 50 IM

    Main SET:

    200 fr fast off blocks in heats
    did 150 2 beat k, 50 6 beat k
    went 1:56


    200 easy in diving well

    100 fr fast off blocks
    went 52.0


    100 easy in diving well

    050 fr fast off blocks
    went 23.4


    50 easy in diving well

    put on old worn out B70 legs over my jammer

    200 IM fast off blocks
    went 2:05.9


    200 easy in diving well

    100 IM fast off blocks
    went 58.8


    100 easy

    skipped the fast 50 / 50 easy

    rested 10ish minutes

    200 IM fast off blocks
    wore B70 legs
    went 2:03.2


    200 easy in diving well

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX

    Updated February 11th, 2011 at 11:58 AM by ande

    Categories
    Uncategorized
  15. Thursday, Feb. 11

    by , February 10th, 2011 at 04:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters

    4 x 25, burst 15 + cruise

    50 EZ

    Speed Set:

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00

    Did them all backstroke kick shooters. Went high 22-23 on all of them.

    100 EZ

    Total: 1950


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

    Commentary:

    Today, it was Mini Fort's turn to come home from school sick. However, that did give me a chance to sneak out for an hour while she watched Lil Fort. I felt awful in the water, not surprising since (except for 1500 easy) I hadn't been in the pool since Sunday and I'm still somewhat under the weather. I had planned to do one of Chris' sets from his blog entry this am, but I didn't feel up to sustained aerobic work. I opted instead for the only thing that feels natural when I feel horrible: backstroke kick. A few bursts of speed seemed easier than a harder workout. And I was pleased that my times weren't terribly slow.

    I took a closer look at and tried the Finis Foil Monofin during the warm up shooters today. Verdict: hate it. It's essentially two floppy fins welded together. I hate floppy fins, really don't see the point. I vastly prefer stiffer fins and the fiberglass Shooter fin. Lacking any real resistance, floppy fins don't seem to assist in honing a tight streamline, building leg/core strength, or working on speed. I held my regular fins up to the MF. The MF is the exact same width as two fins and it's only about 1 inch longer. Definitely not worth almost double the price of regular fins. I'm sending mine back (the medium was too large anyway) and possibly exchanging it for a Shooter since I still haven't found mine.

    May hop on the bike again later. Or not. Nope, won't.

    Updated February 10th, 2011 at 07:02 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/11/11

    by , February 10th, 2011 at 04:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 2:50
    2 X 100 1:40 1:30 1:25
    4 X 50 1:00 :45 :45
    Three rounds, read intervals by round left to right.

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    1 X 200 kick -

    1 X 50 kick 1:00
    1 X 100 kick 2:00
    Four times through

    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 x 150
    1 X 50
    1 X 100
    1 X 50
    Two times through, short break between rounds.
    Freestyle: 1:30 base on round 1, 1:20 base on round 2.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  17. Not a good day

    by , February 10th, 2011 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 2/10/11

    Didn't feel very good in the water today and the workout didn't go as planned.

    Warm up (800)
    8 x 100/2:00 build

    Swim Set #1 (500)
    10 x 50/1:00 - 2 back build, 1 very strong free, 2/ back build, 1 faster free, 2 back build, 1 fastest free, 50 easy

    Swim Set #2 (600)
    4 x 150/15sr 50 kick - 50 drill - 50 Swim of each stroke

    Swim Set #3: SP 1 (100)
    8 x 12.5/30 4 back, 4 fly, - AFAP!!!

    There was more but I ran out of time.
    Did 100 easy kick for cool down and got out.

    Total: 2100 yards
    Categories
    Uncategorized
  18. Thu Feb 10th, 2011

    by , February 10th, 2011 at 01:16 PM (Ande's Swimming Blog)
    Thu Feb 10th, 2011

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT Swim Center, main pool, north end
    6:30 to 8:00 dove in on time
    trained with Marcio Amy Richie, & Brandon
    beside Larry & Jim
    Wore FS PRO jammer

    WARM UP
    4 rounds of
    100 fr 25 underwater with 1 breath, 25 fl, 100 fr

    Main SET:

    10 x 50 on 1:00
    odds: fast, held 27's from a push
    evens easy

    400 easy

    10 x 100 on 2:00
    odds: fast, held 56's & 7's from a push
    evens easy

    400 easy

    supposed to do a 500 in 2 heats
    i went to the locker room to change into a legskin, when I walked out, whitney spread swimmers all over the pool and started the 1 heat of 500's
    so I just waited about 10 minutes then did

    500 fr fast
    in an empty lane,
    dove in at 7:55
    went 5:05
    tried to keep it smooth and steady, 2 beat kick
    6 beat kicked the last 100

    50 easy

    missed the 6 x 100 the group did


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  19. Thursday, Feb. 10, 2011 5:00am

    by , February 10th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    150 Free
    100 Kick
    100 Free
    100 Kick
    50 Free

    200 Free Pull

    400 Free
    4 x 25 Fly @ :45
    300 Free
    4 x 50 Back/Breast @ 1:15
    200 Free
    4 x 75 Back/Back/Breast @ 1:45
    100 Free
    4 x 100 IM @ 2:15

    8 x 50 Kick @ 1:00

    200 EZ
    -----------------
    3600 Yards

    I just felt sluggish today...tomorrow is another day

    Updated February 10th, 2011 at 07:04 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. MATT Thursday Workout

    by , February 10th, 2011 at 09:26 AM (Pete's swim blog)
    Woke up to 1" of snow/ice this morning. Roads are all closed so no swimming. Temperature is only going to get up to 32 today so it is not likely to melt much (do I really live in the south?). Roger is trying to get them to open the pool for MSA this afternoon if the roads improve. If he is successful, we might get in a workout with the kids.
    Categories
    Swim Workouts