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  1. On My Own Today

    by , May 23rd, 2011 at 01:29 PM (Year Three: The Road Back)
    Well, it had to happen... my FLOG is mad at me again. That's what happens when I take Saturday off. Of course, my kids are obviously more important than pool time and it wasn't like I sat around like a slug. In fact, I had so much fun doing 60 minutes on the elliptical on Saturday that I did it on Sunday too! What was I thinking?! My legs were definitely saying words this morning when I finally made it to the pool.

    I am swimming on my own for the next few days because my husband (who usually makes sure the girls get up for school when their alarm clocks go off) is out of town. So, I am going to be at the house during normal swim team practice, get my girls on the bus, and then head to the Y. The nice thing is that I have just enough time to get the full workout in before heading to work (which is less than 5 minutes away from the Y).

    Here's what I did today:
    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Fast Free on 4:00 (did I mention the words from my legs? Managed to go 2:45, 2:49)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 sets:
    - 4 x 25 Stroke on :30 (1st round-fly, 2nd-back)
    - 1 x 100 Stroke on 2:00 (50 fly/50 back)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 3600

    All in all, a pretty good workout. I made all of the intervals with ease. I did, however, wear fins for the stroke portion. My legs just weren't up to no-fin fly this morning.

    I typically do my NFL Challenge workouts right after work before the girls get home. Today, however, my youngest has asked me to wait until I get home so she can do it with me. Should be fun.

    Enjoy your swims today - and the beautiful sunshine while it lasts....
    Swim Workouts
  2. Monday, 5/23/11

    by , May 23rd, 2011 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY - had to swim inside again this morning because it was raining.

    Warm up
    300 swim
    - free and back
    300 K/D/S by 25's
    - did IM order
    200 Pull - Free

    400 w/ Fins/8:00 - every 4th 25 fast flutter
    - w/board, went 5:50
    4 x 100/2:00 w/o Fins - last 25 of each 100 AFAP - dolphin
    - on back, flutter 75/dolphin 25, ave 1:52

    Main Set
    6 x 50/1:00 Odds Pace; Even: DPS
    - odds went 35-36 @ 16 SPL, evens went 40 @ 14 SPL

    50 (25 fast fly or back - 25 ez free)/1:30
    - did fly/free, went 40
    100 (25 fast fly or back - 25 ez free)/3:00
    - did fly/free, went 1:22
    150 (25 fast fly or back - 25 ez free)/4:30
    - did back/free, went 2:10
    200 (25 fast fly or back - 25 ez free)/6:00
    - did back/free, went 3:00

    Recovery Set
    4 x 50 drill - build - drill - pace

    Warm down
    200 easy

    Total: 2800 yards
  3. Canada Nats Report

    by , May 23rd, 2011 at 11:25 AM (The Labours of SwimStud)
    Well...Montreal was fun...there were some gorgeous women up there...well worth the trip IMHO. Lot of fun being back with the Maine crew...I think we got a 2nd place Relay too!

    Swim wise it was OK for me. I was around my nats times from last year but some slower than the Harvard meet. So I did progress over the year and prove I need to do more than cut out weights and running 5 days before the meet to taper.

    ____ SCM Actuals __ SCY Converts____
    100 Fly 1:25.93 ~ 1:17.63 I think a PB yay me.
    100 Br 1:22.39 ~ 1:13.33 :02 (2 sec) off best
    100 Fr 1:07.71 ~ 1:00.39 :01 (1 sec) off PB
    50 Br :36.34 ~ :32.34 .3 off PB
    100 IM 1:20.86 ~1:11.83 a non B70 PB
    Was proud of my IM split :39.39 / 41.47

    Long but pleasant drive home....

    Updated May 23rd, 2011 at 12:16 PM by SwimStud

  4. Feeling better after some rest

    by , May 23rd, 2011 at 10:00 AM (Pete's swim blog)
    Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM).


    300 Free
    200 Kick
    200 Pull
    300 Free Down/IM Order Back

    4 x 100 Kick
    4 x 100 Free down/Reverse IM order back

    400 Free - Negative split
    300 Free - Negative split
    200 Free - Negative split
    100 Free - Negative split

    4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke.
    8 x 50 IM order

    3 Times through
    * 200 IM
    * 50 Stroke Hard (Fl/Bk/Br)
    * 200 Free

    50 Easy Drill
    50 Hard Free
    50 Hard stroke

    200 Cool Down

    (5300m total)
    Swim Workouts
  5. Learned so much at SwimFest now its time to apply it

    by , May 23rd, 2011 at 08:31 AM (Mixing it up this year)
    I have not gotten the full evaluation and recommendations for my velocity testing but I did work on the things we breifly went over. Like my lack of power in my kick, form was good just need to build it up. For my stroke I was missing a good part of the catch so I made the changes and wow what a difference. I haven't held times like those since 3 years ago.

    1000 Free as 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy concentrate on the start of the catch was holding 1:35-1:32's(later) with minimal effort
    10x50@1:30 Free kick was able to hold about 1:22's this is my area of focus for the next few weeks.
    300 Free w/snorkle concentrate on getting a good catch and maintaining a 4 beat kick minumum
    200 Free easy with a kick and still work the catch

    Total 3000 meters

    Did roughly 2 miles yesterday between all the bouy swimming and the mile across Lake Peachtree
  6. Sunday Swimming!

    by , May 23rd, 2011 at 12:22 AM (Swimming, Life, and Other Stuff!)
    Had a good workout with 2 of my Monon pals! We swim great together; I may start going there exclusively on Sunday.

    **400 freestyle warm-up
    **3 X through:
    2 X 50 Drill/building @ 1:00
    100 freestyle @ 1:45
    2 X 50 swim hard @ :55
    **3 X through:
    100 Flutter Kick no board @ 2:00
    2 X 50 Flutter kick Hard
    100 Freestyle @ 2:00
    **100 free @ 1:45
    **200 free @ 3:30
    **300 free @ 5:15
    **400 free @ 7:00
    **300 easy cooldown swim, kick, dril

    3,500 scy

    Tomorrow is field day at Towne Meadow! The weather is looking a little sketchy, 50% chance of thundershowers all day and windy! I hope we make it till at least 2 p.m., after that is can cut loose and do whatever! I also have to have all my semester grades ready to export tomorrow, 780 students. I've got them done. It would be nice to look them over again but I just don't have time. wish me luck tomorrow cause i'm off to bed!
  7. Sunday swim with Coach

    by , May 23rd, 2011 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    Was in Boise for the weekend so was able to do a workout with Coach Kelsey on deck. Had a great workout, felt real good!

    Warm up(800)
    400 swim – every 4th 50 back
    400 kick w/snorkel – 25 right side – 25 left side

    Set #1 (500)
    10 x 50 choice
    3 on 1:00 build, 1 on :50 strong
    - did back, went 43-44, then 37
    2 on 1:00 build, 1 on :50 strong
    - did free, went ±40, then 33
    1 on 1:00 build, 1 on :50 strong
    - free, went 40, then 33
    50 easy

    Set #2 (950) Rest as needed between swims
    200 neg split free
    - free, went 2:31 (1:18-1:13)
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    100 strong
    - back, went 1:16 (38-38)
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    50 FAST
    - fly, went 33.7
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    2 x 25/1:00 FAST
    - back, went 15.91, 16.15
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    4 x 12 ½ /30 FAST
    - Free, 6-7 sec on these
    100 (25ez – 25k – 25d – 25ez)

    Set #3 (400)
    Pull 2 x 200 Back/10sr
    bouy n paddles

    Warm down
    200 easy

    Total: 2850 yards
  8. Fish and cupcakes

    Today I headed back out to Brighton Beach for my second swim of the weekend with CIBBOWS. I felt better after yesterday’s long swim than I had expected—I just had a little soreness in my lats, and felt pretty energetic and ready to swim. Heading to the beach today required some optimism—Manhattan was drizzly and cold—but I hoped the weather would be better once I got out to Brooklyn. Not much, unfortunately—it was a decidedly raw morning, with overcast skies, a bit of drizzle, and a fairly brisk wind. Still, the water looked inviting, especially since I remembered how lovely it had been swimming in it yesterday.

    After chatting a bit with some friends on the beach I stripped down to my suit and headed out into the ocean. Although it was still only in the high 50s, the water felt downright warm compared to the air. It was way wavier than it looked from shore. These weren’t nicely spaced waves, but odd unpredictable ones from all different directions. I headed out towards the white building that marks the eastern end of our 5k loop, and found myself having to stop and sight frequently—sometimes doing a stroke or two of breaststroke--as the waves tossed me all around. It was fun!

    Even though I was heading mostly into the waves (and wind), the current was with me, and I arrived quickly at my destination. Once I turned around, though, I wasn’t sure I was making any headway at all in the other direction. I swam for 40 strokes, looked to shore to see if I’d made any progress, wasn’t sure, so tried that again, this time with kicking added. After that round, it was clear I was indeed going forward, so I relaxed a bit. Getting stuck past that end of the course would be inconvenient—it’s where the sandy beach ends, and the next bit is a rocky shoreline. But I also knew that the current is usually less strong in nearer to shore, so I headed in nearer the strand to swim back to my starting point. That seemed to speed things along, although I had to swing out again to get past one big jetty.

    Once back, I decided to head in the other direction towards the pier. Even though I was swimming against the current, it was easier and smoother going than on the way out, with the waves and wind mostly traveling in the same direction as me. The water was green and surprisingly clear for being as stirred up as it was, and I occasionally saw some jellies down below the surface. I went to the third big jetty then turned around and headed back.

    As soon as I turned around I once again started to get tossed about by the waves. I was swimming with the shore on my left, and breathing on my right, but at one point I saw the Parachute Drop (one of the major Coney Island landmarks) out of the corner of my eye when my head was turned to breathe. That couldn’t be right—I should be looking out at open ocean. I looked again on the next breath, and there it still was. I stopped and looked around, and found that the waves had spun me around, and I had been swimming merrily along out to sea. After that I began sighting a bit more often.

    I soon arrived back to the starting point and hopped out and dressed quickly and began warming up. It took a little longer today with no sun, but hot cocoa and running around on the beach tossing the football soon did the trick. One of my friends was out today doing a 6-hour qualifying swim, so there were a number of us who stuck around to provide support and cheer. I got back to swim with him for his fifth hour out in the waves. He stuck it out for the whole 6 hours, which impressed me greatly on a day like today.

    It was a fun day, but I was glad to finally get home and wash the sand away. Now I’m showered and sandfree and savoring a glass of wine, and still feeling the waves from my dip today. It’s a very pleasant feeling.

    In other OW news, my suit arrived for the around-Manhattan relay I’m swimming in June. My relaymate John designed them for us on the splish website—here’s how it turned out:

    It fits me well, and I can’t wait to wear it on the big day!
  9. Sunday, May 22

    by , May 22nd, 2011 at 08:27 PM (The FAF AFAP Digest)

    700 various

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

    50 EZ

    Speed work:

    8 x burst 25s @ 1:00
    odds = dive from side and power dolphin kick
    evens = back stroke + power kick
    -- Had the crappy silicone nose clips in my bag and lost them on every start. My start feels odd lately; I'm not getting into the water cleanly.

    50 EZ

    8 x (25 fast w/fins + 25 easy) @ 3:00
    5 swim, 3 kick

    50 EZ

    3 x (75 fast kick + 75 easy) @ 4:00


    6 x 100 @ 1:45
    odds = swim
    evens = kick

    8 x 25
    odds = breast kick
    evens = PLD

    Total: 3200



    Had to take yesterday off, but got back in the water today. The water was fairly hot again, , which is not conducive to aerobic work. I'm going to try Oak Marr tomorrow to see if it's any better.

    Had a fabulous time in Philly at the Stotesbury Regatta with a glorious day for racing. Definitely made the right decision to go to this event instead of CNs. My kids' high school did exceedingly well and was one of the only public high schools making finals -- rowing is dominated by prep/private schools with a longstanding rowing tradition. In fact, this was the first time in the school history (only 9 years now) that a first varsity boat made grand finals at this race -- the biggest HS race in the nation. Happily, one of those boats was Fort Son's, whose lightweight 4 finished 5th and qualified for Nationals. His boat was beat by two Canadian teams, so they may fare even better at Nationals next weekend. This was exceedingly gratifying to him and our family since he and his boat mates had been stuck in a mediocre heavyweight boat half the year. Mini Fort's lightweight 4 boat did not advance past semis (very young boat), but petitioned to get into Nationals and did. Mr. Fort and I got to stay with friends whose son is also rowing on the lightweight team at Dartmouth next year, and our sons are going to try to room together. All in all a great weekend!
    Swim Workouts
  10. Goal Set Saturday

    by , May 21st, 2011 at 11:57 PM (Workout Swimmer)
    Got there late, so I did a 100 free then:
    Locomotive pull 1-1-2-2-3-3-3-3-2-2-1-1 (by 25's) = 600
    200 kick
    8 x 100 on 1:40 stroke free - this was murder, gotta say - did fly for a 25, then back for a 25 then 50 free - or back/breast then free
    16 x 25 drill/sprint
    100 easy
    12 x 50 in groups of 4, descend 1-4
    Goal sets: 100 free, followed by 200 easy in the warmdown lane for a total of 5 100's free - my best was a 1:21 (LCM) sorry to say, I got slower & slower - I really tried to finish it, but going out fast made it extremely difficult for me to finish strong.

    Total: 4300 LCM

    The group was going to do another 400 or something, but I was so demoralized that I just got out. Besides I had things to do other than swim today!!
  11. Saturday, May 21, 2011 11:00am

    by , May 21st, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    Had to go to work today, again. At least it was only for 4 1/2 hours and all OT. Plus I fixed a few headaches on the line so Monday will be a piece of cake! Yeah right...

    Then headed over to the Y for a splasharound:

    100 Free
    100 Back
    200 Kick w/ board
    400 Free Pull

    8 x 25 with fins
    odds underwater SDK @ :30
    evens sprint Fly @ :40

    2 Times Thru:
    2 x 100 Free @ 1:15 (held 1:05/:06s)
    1 x 50 Fly Fast @ 1:00 (:32 / :31)

    4 x 150 Pull @ 2:00
    #1-2 100 Free/50 Back
    #3-4 50 Free/100 Back (these were tougher only a few seconds rest)

    200 EZ

    4 x 50s semi quick pace: One of the normal lap swimmers wanted to race me while he was using fins and I went normal.
    I did 2 free and 2 fly. The frees I just went quick enough to stay with him. The flys I had to pretty much sprint to try to win against him. I was 1 for 2 on the fly.
    2500 Yards

    Other good news: My ex finally got picked up after a year and a half of skipping out on her child support court hearing. She's not a good one to make the story short. I just got the paperwork from the court hearing that just finally happened and she got the book thrown at her. $$$$...finally.

    Updated May 22nd, 2011 at 11:26 AM by jaadams1

    Swim Workouts , Daily Practices
  12. Super-loop!

    Today I went out to Brighton Beach with the goal of swimming a “super-loop.” Our usual swim out there is a 5k loop, from our starting point out to the “white building” in one direction, then down to the Coney Island pier in the other, then back to the start. The “super-loop” expands that swim by going past the white building down to the end of Manhattan Beach, then down to the pier and back—a total distance of 5 miles. I was excited about this swim, both because it took me past beachfront that I’d never seen before and because it was a longer swim than I’d ever attempted.

    All week the forecast had been for stormy and/or rainy weather, but today turned out sunny and warm, with just enough clouds in the sky to make it interesting. There was very little wind—it was a perfect day for swimming and hanging out at the beach. The water had warmed up since last week too. Sweet!

    Chaos kindly swam with me and showed me the super-loop course. We had the current with us on the first leg, and really flew to the end of Manhattan Beach. I hardly had a chance to see the houses and the little beachfront park we passed, we went by so fast. But no worries, I had plenty of opportunity to play sea tourist and look at things on the way back—it was pretty slow going with the current against us. I never worried about how much progress we were making though--the water was so clear and beautifully green, it was just a delight to swim along. There were enough gentle waves in both directions to play in and make things interesting.

    Soon we passed our starting point and headed to the pier, but not before an encounter with a jet ski who cut in front of us and breached itself on the beach, then swamped us again on its way back out into the ocean. I actually don’t mind the waves they make—they can actually be kind of fun to swim in--but the diesel fumes aren’t much fun, and it can be a bit scary not knowing if they notice you in the water or not. Anyway, having survived that encounter, we made our way to the pier, then turned around and headed in. By this time the current had slowed, so we didn’t get as much help on the way back as I thought we might. I was happy when we finished up, and very pleased to have swum the whole distance. Hurray!

    After resting and warming up on the beach, I went back in for a short warm-down swim. I just couldn’t get enough of the water today. It was a glorious day to be at the beach, and I’m going back tomorrow for more.
  13. A No-Swim Day

    by , May 21st, 2011 at 05:10 PM (Year Three: The Road Back)
    With my husband out of town, I felt bad having the girls wake up to a potentially empty house, so I elected to lace up the shoes and hop on my elliptical instead. HOLY *#$^*#^! I forgot just how hard of a workout you can get on the elliptical. I managed to do an entire hour, but I did the first 30 minutes as a high-intensity ladder/sprint type of workout and then the next 30 minutes going between the 3 and 4 intensity levels trying to catch my breath.... But, I used to love running and it was great to be back on the elliptical. But... I am so used to not feeling the sweat when I'm swimming.... kind of gross to have it dripping off me and onto my floor.

    Anyhoo.... after that, I took a break and waited for the girls to wake up. When that didn't happen in a timely fashion (before 10am), I went out and mowed the lawn. About the time I was finishing, they finally emerged and we made a pizza for lunch. Then, back to the basement for my NFL workout. With the focus on legs today, I was really feeling the jump squats, especially after being on the elliptical this morning.

    Even though I wasn't able to swim, still a good day - and a pretty intense workout. More on tap for tomorrow? Probably. My guess is that my traditional Sunday "day of rest" will turn into a "day of elliptical". It's just fun!

    If you're headed to the pool, enjoy your swimming for me. If not, just enjoy your weekend!

    P.S. I was ahead enough in my FLOG that it's not angry with me yet. That will change tomorrow, but for today....
    Swim Workouts
  14. Alligator Wrestling :)

    by , May 21st, 2011 at 03:11 PM (Swimming, Life, and Other Stuff!)
    Again I wimped out of LCM outside. The water was reported to be 66 degrees yesterday and I know it can only warm up so fast. I made myself feel better about my wimpyness by helping with the special olympics kids which practice directly after our indoor practice.
    Today there were 5 Nasti's of various levels of ability swimming inside. I decided I would just swim 1 hour straight. I hadn't done this for a long while and with my impending lake 5K mid-June I figured it was a reasonable workout to do with only 1 hour's time. I ended up getting 3,500 short course meters. I did it steady and at a comfortable effort.
    I sucked down a chocolate "Muscle Milk" poolside and proceded to wrestle for 75 minutes with a 90 pound alligator named Ben. The first five minutes of his workout he used "big arms" on his freestyle, did a bit of breastroke with flutter kick, and firmly proclaimed he was done. For the next 70 minutes the only words he uttered was "NO" and "YOU"RE HURTING ME!" while I physically man-handled him back and forth across the pool! (I wasn't hurting him)
    I think Ben and I both got a pretty good workout! I will say he "hi fived" me after each forced lap and gave me a big bear hug at the end of the practice! I'll do anything these days to get a fantastic hug like that!
  15. Feeling better today

    by , May 21st, 2011 at 10:00 AM (Pete's swim blog)
    I'm still slower that I think I should be but today felt pretty good. I'm definitely fatigues but I've got tomorrow off so maybe I can catch up on some rest. 3 soccer games today. I'll ref at least one and hopefully coach the other two.


    350 Warm up

    3 x 100 Kick
    3 x 100 Free Down/Stroke Back IM order
    3 x 100 Pull

    3 Times through
    * 4 x 50 Kick - :50 (w/ fins)
    * 200 IM - 3:15
    * 4 x 50 Stroke - :55
    * 200 Free - 3:00
    *#1 Stroke = Fly, #2 Stroke = Back, #3 Stroke = Breast

    400 Pull Easy

    9 x 100 - 1:40 Fr/Fl/Fr/Fr/Bk/Fr/Fr/Br/Fr

    200 Cool Down

    (5150 Total)
    Swim Workouts
  16. LCM Meet in 2 weeks

    by , May 21st, 2011 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    The Apple Capital meet (USA-S) is coming up the first weekend of June, the 3rd - 5th. This is basically the Wenatchee club team hosting all the PNS (Pacific NW) club teams for a beat-down.
    The best thing for me is that the pool is less than 2 miles from my house! Yippie!! Finally I don't have to drive forever to do a meet!!
    I'm sure there will be a few Masters swimmers in the meet other than me, but they do have coaching responsibilities I'd assume, so may not be swimming too much. Plus, there will be a few college kids home for the summer. I think I'll be busy waving the

    Here's my event lineup and entry times:

    Male 15 & Over 1500 Free X18:56.33L

    Male 15 & Over 100 Free X1:00.82L
    Male 15 & Over 50 Fly X29.01L
    Male 15 & Over 200 Fly X2:32.36L
    Male 15 & Over 200 Breast X2:58.19L

    Male 15 & Over 50 Free X27.40L
    Male 15 & Over 100 Fly X1:04.48L
    Male 15 & Over 200 IM X2:34.25L
    Male 15 & Over 200 Free X2:14.77L

    Overall, I think my events are good, and I should swim well. The only real worry I have is the 1500 LCM! I've never like the race.
  17. Friiiiiiiddddaaayy!

    by , May 21st, 2011 at 12:50 AM (Swimming, Life, and Other Stuff!)
    solo swim @ Monon Center with myself:

    **100 swim
    100 Kick
    100 IM
    100 Pull
    100 Swim
    **400 Freestyle
    **3 X 150 Freestyle @ 2:30 interval
    **3 X 100 Freestyle @ 1:45
    **3 X 50 Freestyle @ :55
    **3 X 300 Freestyle @ 5:15 interval
    **4 X 125 Freestyle @ 2:15 interval
    **6 X 50 Free @ 1:00

    3,500 scy

    Finally a perfect sunny day in Central Indiana! I hope it's like this on Monday!
  18. Friday, May 20

    by , May 20th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    600 various


    8 x 50 @ 1:00
    odds = swim/drill
    evens = build kick

    8 x 15-20 burst sprint + 30-35 easy @ 1:15
    4 dolphin kick, 2 free, 2 back spin drill

    50 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 100 EZ) @ 4:00
    50 fly, 28
    50 fly, 28 high
    50 breast, 34
    50 free, 27 high (forgot about legs until halfway through)
    50 back, 30
    50 dolphin kick w/board, 29 (faded at end or would have been a 28)

    Warm down:

    5 x 100 @ 2:00
    various swim, kick, pull

    Total: 2850



    Managed to sneak out around noon for a swim at GMU. Last LC swim before the pool closes. After being out of the pool for 3 days, it was probably not the best idea to do a sprint set. But I hadn't done one in ages and was determined. Not unexpectedly, my strokes felt choppy and felt like I was spinning my arms. But, then, I haven't done much speed work lately and I think I could use some DPS + gradually add speed work.

    Slightly puzzled that my dolphin kick with a board is almost as fast as fly. Maybe my isolated kick is more effective than my stroke kick?

    Leaving in a couple hours for the Stotesbury Regatta. Both Fort Son's and Mini Fort's boards advanced to the semi-finals this am. And the weather is supposed to be fabulous!
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/11

    by , May 20th, 2011 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:50
    2 X 300 5:15

    1 X 200 kick -
    1 X 100 easy swim

    4 X 50 25 sprint/25 easy 1:15
    1 X 100 fast 2:30
    Three times through.

    1 X 100 easy swim

    10 X 50 kick 1:15
    odd: moderate even: fast

    1 X 800 swim or pull
    descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Another long course sprint attempt

    by , May 20th, 2011 at 02:37 PM (Mixing it up this year)
    What I thought was going to be a lack luster day in the pool turn out ok. I found it hard to get started with the sprint but for some reason after I did the turn I came off the wall with a vengence. I would call it more like a sprint 15 than 30 meters.

    1000 Free as by 200 swim/pull/swim/kick/swim
    500 Free kick w/fins moderate
    4x[2x100@2:00 Free sprint from 15 meters into turn and 15 meters out easy for the rest of the 100
    ....[1x100@3:00 Back easy
    300 Free easy w/snorkle

    Total 3000 meters

    Made it to the Dolce Hotel in Peachtree City now and am relaxing for a bit. Going to get some snacks then rest till the meeting tonight.