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  1. Tuesday, 10/19/10

    by , October 19th, 2010 at 06:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 Choice
    With Fins:
    100 IM Kick - 100 IM Drill - 100 Back
    100 IM Kick - 100 IM Drill - 100 Free

    Main Set (1350)
    3 x 100/1:30 desc to strong
    did 1:20-1:21-1:18
    6 x 25 Back/40 Strong - 1st half or more of each 25 under water
    (times were under 20. I'm taking about 12-15 underwater dolphin kicks to get to mid pool)
    3 x 100/1:30 desc to strong
    (went 1:23,1:20, 1:18)
    6 x 25 breast/40 - 1st half or more of each 25 under water
    (my breast pullout gets me to about 10 yards. times on this were under 25)
    3 x 100 Free/1:25 desc to Fast
    (went 1:13, 1:16, 1:14)
    6 x 25 Fly/40 Strong - 1st half or more of each 25 under water
    I'm doing about 10 underwater dolphins, coming up just before mid-pool. Times on these were 18-20)

    Sprints (300)
    12 x 25 Sprints/50 - 3 turns per 25! - Fast tight turns
    (Fun! Fun! Fun! was doing these with feet to the wall on the 3rd turn each time. times were under 20)

    Kick (600)
    1 x 100 Flutter on back/2:00 (about 1:55)
    6 x 25 Dolphin/40 Fast (25-30 on these)
    1 x 100 Flutter side to side/2:00 (not sure of time, took a loooong time)
    6 x 25 Flutter/40 Fast (around 22)
    1 x 100 Flutter on back/2:00 (about 1:55)
    4 x 25 Breast/40 Fast (times around 30)

    Cool down
    4 x 50/50 smooth

    Total: 3300 yards
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  2. Sarasota Y Sharks Masters 5:30 AM Workout: 10/20/10

    by , October 19th, 2010 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40
    2 X 250 3:45
    1 X 500 neg split

    1 X 50 1:00
    1 X 75 1:00
    repeat 8 times

    1 X 200 kick 4:00
    4 X 75 kick 1:45
    4 X 50 kick 1:00

    2 X 100 IM 1:45
    4 X 50 stroke 1:00
    Three rounds. Round 1 50's fly, 2 back, 3 breast.
    Short break after 2 rounds.

    2 X 75 easy 1:30
    2 X 50 from the blocks.

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  3. Tue Oct 19th, 2010 + Fast Friday on a Tuesday

    by , October 19th, 2010 at 11:31 AM (Ande's Swimming Blog)
    Mon Oct 18th, 2010 + Fast Friday on a Tuesday

    overslept a bit
    went to bed at 1:00 am
    have a bit of a sore throat & allergies

    scy
    whitney Coached
    6:30 dove in at 6:55ish
    UT Swim Center diving well & main pool
    swam with Tyler Doug & Ned beside
    Nate Ritchie mike

    WARM UP
    missed it

    MAIN SET

    started in diving well

    assigned: 10 x 100 fr 85% on 2:00
    did: 3 or 4 or them

    8 x 25 fl on 30

    8 x 100 fr 90% on 2:00
    held 1:02's & 3's

    8 x 25 bk

    6 x 100 fr on 2:00 95%
    held 59's - 1:01's

    8 x 25 br

    4 x 100 fr fast on 2:00
    went 57, 59, 61, 56

    8 x 25 fr
    Categories
    Swim Workouts
  4. Head Cold is worse but still suffering thru it

    by , October 19th, 2010 at 07:32 AM (Mixing it up this year)
    Since I still have to go to work and do other things I might as well keep up my schedule. Hopefully I will get better by Friday.

    Just went nice and easy today

    5x200@3:30 Free
    500 Free kick w/fins every 3rd lap moderate
    500 Free kick w/fins various positions side, streamline on back, rotating
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    100 Free easy
    4x50 from dive as fast breakout to 15 meters then easy free alt fly/free
    200 Free easy

    Total 3000 yards
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  5. Dryland?

    by , October 18th, 2010 at 08:57 PM (Swimming, Life, and Other Stuff!)
    I have no problem motivating myself to swim most days. It doesn't matter if it's a solo workout, buddy swim, or Nasti Team workout I am up and ready to go!
    I do seem to have problems motivating myself to do any type of dry land training. It seems once I finish work and get my swim in I am done.
    I think I have finally figured the reason for my malaise in the dry land department....it's my job!
    I recently started wearing a pedometer all day long. I've been using these little devices with my 3rd-5th graders for years but I never wear one myself all day long.
    I recently started a staff wellness challenge and we are all wearing pedometers and charting our progress on a graph. Right now (8:47 p.m.) I have logged 19.1 miles or 44,789 steps. I had 16+ miles before I left school today. I also get to add 222 steps per minute for my 70 minute swim tonight.
    I think my job is sucking down even more energy than I thought it was!!

    Tonight's swim/ Solo Monon Center:
    *400 Freestyle swim
    *4 X 150 freestyle (swim/ kick/ pull/ swim) on2:45 interval
    *4 X 100 freestyle (swim/ kick/ pull/ swim) on 2:00 interval
    *8 X 50 freestyle (2 swim/ 2 kick/ 2 pull/ 2 swim) on 1:00 interval
    ************
    *3 X 300 Freestyle on 5:00 interval Descend each swim
    *2 X 100 Freestyle on 1:45 Even strong effort.
    *1 X 50 Backstroke EZ
    *5 X 100 Freestyle on 1:40 interval.
    *EZ 100 IM cool-down

    3,550 scy!

    2 more days till Fall Break!
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  6. 10/18/10 with the Senior age groups

    by , October 18th, 2010 at 08:19 PM (The Labours of SwimStud)
    400 warm up

    400 reverse IM Kick 25, Drill 25 Swim 50 (I think I was getting lost)
    10 x 25K HARD underwater no breather 1:00 uh this was tough I didn't make any without a breath.
    8 x 75 1:15 swim 50 Breathing on 7, kick 25 on back streamline made had to take 100 out somewhere in there.


    Do the following two times
    6 x 200 3:15 50 breather 3, 50 breathe 5, 50 kick on back streamline fast, 50 breathe 7
    I did these as 150's docking 25 of the kick and 25 of the breathe 7. If it was on my interval I'd fair better.

    4 x 25 :30
    2 x 50 :55
    1 x 100 1:40
    2 x 50 ;45
    4 x 25 :20
    100 catch up


    Tough day


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  7. Drylands, Oct. 18

    by , October 18th, 2010 at 04:48 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 25
    dead bugs on bosu, 25
    flutter kicks on bosu, 25
    back extensions w/25 lb plate, 2 x 15
    box jumps, 10
    skull crushers, 50 x 2 x 10
    squat swings w/25 lb plate, 15
    reverse scoops, 25 x 2 x 15
    elevated push ups, 2 x 15
    med ball floor slams, 15
    overhead tricep passes w/med ball, 15
    tuck knee jumps, 10
    variable reaction time drills w/Lil Fort, 15

    RC exercises

    15 minutes of yoga and stretching

    Sitting in steam room hoping it would help cough.

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

    Commentary:

    Damn cough is still here. Argh! Still, I decided it was time to return to the gym for a slightly mellow dryland workout. I can't see killing it right before a meet.

    Revised psych sheet is out:

    http://www.patriotmasters.org/Sprint...c2010Psych.htm 2 wall lanes.

    Tomorrow, I'm having some more food allergy testing done and having blood drawn for some further thyroid, adrenal and metabolic screening. Oh fun!
  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/19/10

    by , October 18th, 2010 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    3 X {4 X 100 1:30
    Swims 1-3 are moderate. #4 is fast.
    Break between rounds.

    1 X 200 kick 4:00
    3 X 100 kick 2:10
    8 X 25 sprint kick :40

    1 X 400 5:40
    4 X 50 descend 1-4 1:00
    1 X 200 3:00
    4 X 25 sprint 1:00
    Twice through.
    IM'ers may choose to sub a 300/350 and a 150 IM.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  9. Monday, 10/18/10

    by , October 18th, 2010 at 01:37 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    300 swim free & back
    400 IM Scull – Swim with fins
    Fly: 75 as 4 front scull – 4 mid scull – 4 swim) – 25 swim
    Back: 75 as 4 R – 4L – 4 Swim – 25 Swim
    Brst: 75 4 – 4 – 4 – 25 swim
    Free 75 4 – 4 – 4 – 25 Swim
    3 x 100 Reverse IM/2:00 Build

    Main Set: Distance Free
    4 x 300/5:00
    #1 with snorkel-4:50, #2&3 pull with buoy only - 4:25, #4 swim - 4:30

    Drill/Swim ( 600)
    6 x 100/1:45
    25 – ¾ Catch up Drill
    50 – Emphasizing Distance per stroke
    25 – Strong with Strong Kick and breath control


    Total: 2800 yards
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  10. Mon Oct 18th, 2010

    by , October 18th, 2010 at 10:10 AM (Ande's Swimming Blog)
    Mon Oct 18th, 2010

    scy
    whitney Coached
    5:15 - 6:30 dove in at 5:25 ish
    UT Swim Center diving well
    swam with mike & nate
    beside max marcio doug & todd

    WARM UP
    150 fr 50 pull 50 k

    MAIN SET

    4 x 150 fr on 1:50 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00 minutes

    4 x 150 fr on 1:45 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00

    4 x 100 k on 1:50 right into
    4 x 75 k on 1:10 right into
    200 k pretty fast
    went 2:34
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  11. Early-morning IMs

    I had a nice swim this morning with the AGUA team. Since I’d done so much free OW over the weekend, I wanted to get in some stroke work. Today was designated “Stroke/IM” on the AGUA masters workout calendar, with this whole week being BR technique week, so I decided the morning practice was a good option for me. It worked out well, even though the tough FR set at the end of practice took me a little by surprise. Here’s how it went:

    600 scy warmup

    BR technique work
    6 x 50 BR (25 kick/ 25 swim) with pull buoy, working on narrow kick
    4 x 50 BR swim @ 1:00, desc. 1-4, keeping kick narrow without pull buoy forcing you to do so

    4 x through
    125 IM (rotating through strokes for extra 25) @ 1:55
    75 IM kick @ 1:15

    10 x 100 @ 1:45, odds IM, evens ST [ST=BK for me]

    15 x 100 @ 1:20 [This seemed daunting, so I assigned myself 3 sets of (4 x 100 @ 1:20 + 1 ez 50 @ 1:20), and that worked out fine.]

    200 warmdown

    After the initial BR technique work, I hopped over from the 4th-fastest lane to the 2nd-fastest lane for the IM set. (One of my teammates in the 3rd fastest lane was complaining about a cold, and I’m always paranoid about catching colds from people, plus that lane was somewhat crowded.) The intervals in my new lane worked fine for the IM and ST, but when the FR set was announced I had that uh-oh-what-have-I-gotten-myself-into feeling. Still, my lanemates were all cheerful and polite and good to swim with, so I might try swimming there again even if it means working harder than I’m used to.

    There's a small scm meet coming up at Asphalt Green this Saturday evening that I might go to. It has just 6 events--100s of each stroke, plus 200 and 400 IMs. I want to do this meet, but I also don't want to miss a day of weekend OW swimming. I might end up doing both!
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  12. Head colds suck when you have a meet coming up

    by , October 18th, 2010 at 07:41 AM (Mixing it up this year)
    My head is congested as well as my chest. It was hard to breath in the pool today but I still managed a great workout.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:30 Free kick w/fins
    10x100@1:30 Free w/paddles & bouy desc 1-3, 4-6,7-10 went 1:21, 1:20, 1:19, 1:20, 1:17, 1:16, 1:19, 1:17, 1:16, 1:14 not too bad for me when I am feeling good let alone not 100%
    100 Free easy
    6x50 alt fly/free from dive 15 meter breakouts then easy the rest of the 50 felt sluggish here
    100 Free easy

    Total 3500 yards
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  13. A Glorious Week-end!

    by , October 17th, 2010 at 09:38 PM (Swimming, Life, and Other Stuff!)
    I had a good week-end of swimming!
    Saturday was a short 1 hour Nasti swim totally 2,700 yds.
    I spent most of the rest of the day re-constructing my closet. I had to empty the whole thing out in order to fix the broken shelves. In the process I managed to eliminate lots of un-needed stuff (including a brand new Ipod I purchased for someone at Christmas a few yrs ago but forgot to give them). Trust me I'm not a hoarder!
    Sunday was a great workout @ Monon with my buddy Beth. I took this workout off Mojo-Flyer's thread:

    *500 Freestyle Warm-up
    *8 X 100 free pull on 1:40 w/paddles
    *1 X 300 Kick (every 3rd 25 hard)
    *16 X 25 on :30 (swim every 4th Fast) I saw a big spider in the gutter. I made the guard kill it! I think it was a brown recluse!
    *8 X 50 Free on :50 (hold fastest 100 pace)
    *4 X 100 on 1:40 (1>4 starting at 400 pace)
    *2 X 200 Free on 3:15 (strong 400 pace)
    *1 X 400 IM (first 50 drill/2nd 50 swim)
    *400 Mixed Cool-down Swim

    4,000 scy

    My Obagi slathered face has started major peeling! I look flakey yet firey red at the same time. This will be impossible to disguise tomorrow at school. I hope this routine pays off in the end!

    This week is a short one; 3 work days till Fall Break!!
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  14. Another beach day

    Today I had another swim out at Brighton Beach. The winds had died down a bit, and there were tons of swimmers out, or at least maybe a couple dozen. When I first moved to New York City I was amazed at how many runners there were in Central Park—the place almost seems like a Nike commercial on weekends, with probably a runner or two passing by on the main road every 2 or 3 seconds. (That’s not even the races—for those, there can be absolute hordes of people pounding towards you in the park). Today I got that same sense at the beach. There were folks getting in their qualifying swims for next year’s Manhattan Island Marathon Swim, both relays and individuals, as well as many of the regular CIBBOWS crew just getting in their weekend dip. It wasn’t exactly bumper boats out in the water (which was 58, 60, or 61 degrees, depending on who you asked), but you did have to watch where you were going, especially near the place on the beach where swimmers congregate and where folks enter and exit the water.

    I swam with one of my regular swimming buddies who is pretty much exactly the same speed as me. We swam together down to the pier, then started back. Somehow we soon lost each other in the waves, which were still fairly rolly today. I stopped and looked for her when I saw a dive boat coming towards us, to make sure she saw it too, but I couldn’t see her anywhere, so I headed in closer to shore so I wouldn’t be in the boat’s path. After the boat passed I tried looking for her again, even doing some egg beater kick and elevating as high as I could, but even when I did that atop a cresting wave I couldn’t see her. I figured she was probably ahead of me, so I headed back to where we got in. At the very end of the swim when I was swimming into shore we finally found each other again—we had arrived at right the same time. She had done the exactly the same thing when the boat passed. As it turned out, we had probably been swimming no more that 15 or 20 meters apart the whole time, more or less parallel to each other, but the waves were making it hard to spot anything.

    I continued on and finished the 5K loop. The water was really clear and fun to swim in today, with waves that seemed playful rather than daunting. Today I shivered a bit once I was out and dressed, but not too long or too hard. It was a fun day, and I look forward to doing it again next weekend. The Veterans Day race is in 3 weeks!
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  15. Swim, Sunday, Oct. 17

    by , October 17th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY w/Mini @ Oak Marr:

    After 3 months out of the pool, Mini Fort has decided it might be time to get back in a bit for the upcoming high school season. We did different things, but swam a couple sets together.

    Warm up:

    700 various

    Mini helped me with evil; I helped her with SDKs. She needs more hip and lower back strength to really hammer these, I think.

    Transition:

    10 x 25 shooters, no fins
    5 on back, 5 on belly

    10 x 25 free w/over kick, no fins

    10 x (25 EZ speed fly w/fins + 25EZ)

    1 x 20 second dolphin kicking AFAP w/hands near ears. Mini beat me by 2 (went 60).

    50 EZ

    Speed Work:

    8 x (25 AFAP w/fins (except back) + 25 EZ + much rest)
    2 of each stroke
    did backstroke starts on backstroke

    100 EZ

    1 x 50 SDK AFAP (went :22 high)

    150 EZ

    Total: 2500

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

    Commentary:

    Still coughing and somewhat tired, making slow slow slow progress. Certainly not going anywhere in terms of aerobic conditioning this last week, but at least I've managed some speed play and speed work. And I've been in the water 6x (16,500 yards), so at least my feel is somewhat intact.

    Here's the psych sheet for the Sprint Classic. Coach said she'd enter me in the 50 free as well. http://www.patriotmasters.org/Sprint...c2010Psych.htm.

    I may do a practice in the next couple days where I warm up and do my meet events -- 3 x 50s and 4 x 25s AFAP -- as my workout.
    Categories
    Swim Workouts
  16. Slowly getting back to it

    by , October 17th, 2010 at 02:49 PM (Elise's Fitness Fun)
    I'm discovering that I now actually prefer to swim at the crack of dawn to get it done before other things get in the way. Still very light on my yardage.

    Thursday:
    Swam 1000 SCY

    Friday:
    Swam 1200 SCY - 500 free, 300 breast kick, 100 kick on side with fins, 4 x 25 fly with fins on :45, 100 easy

    Saturday:
    10 mile bike ride - averaged 17 mph
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  17. Saturday, 10/16/10

    by , October 16th, 2010 at 08:56 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 free and back
    8 x 25/40 Free - Straight Arm Drill with Fins and Snorkel
    (Was going right around 15)
    4 x 75 Back/1:20 - 25 R Fist-L Normal - 25 L Fist-R Normal - 25 Full Stroke
    (ave 1:08 on these)
    3 x 50 /1:00 ds
    (did free, went 36-34-32)

    Kick
    12 x 25/45 Fast Dolphin Kick With MonoFin under water
    (odds on back, evens on belly. times were 12-13)
    12 x 25/40 No Fins - Very Strong - at least 12.5 yards under water - easy swim into wall
    (did like above, odds on back, evens on belly. was going around 20 on these)

    Main Set:
    15 x 50 Every 3rd Fast Back or Fly
    3/1:00, 3/55, 3/50, 3/1:00, 3/1:00
    (did mostly back, 25fly/25 back on a few. times on fast back was 40-12, others were around 44-45)

    Back Pull
    1 x 800 Pull continuous (w/p&b)

    Cool down
    4 x 100/1:45 smooth with Fins

    Total: 3500 yards
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  18. I hope there's still sand left on the beach

    It seemed like I brought it all back with me today.

    This morning I went out to Brighton Beach for an open-water swim with the CIBBOWS gang. I was torn between getting in a sure-thing pool workout or going out to the beach in uncertain conditions—high winds were forecast for the day, and I wasn’t certain if I would be up for swimming. As it turned out, the water was pretty warm and swimmable, and I managed to get in a truly exhilarating beach swim in fun conditions.

    The wind was definitely doing its thing when I got to the beach. We got in and started swimming west towards Coney Island. The wind was blowing towards us, and I really got tossed around in some big swells. For a while I did backstroke and enjoyed the water being blown in sheets over my face by occasional gusts. I tried doing some breaststroke, mostly to make sure I was swimming out beyond the rocky jetties that stick out in the water, but once an unexpected wave hit me and nearly knocked off my swim cap. I was worried that if that happened again I might lose my goggles, so I stuck to free and back after that.

    I swam past the familiar landmarks until I passed the Wonder Wheel, then floated a bit and watched the sky and the clouds before heading back. I thought the waves would be even more fun when they were traveling in the same direction as me, like being carried by breaking surf into shore, but that’s not how it worked. Instead, it felt like the wind was dumping lots of water onto my back each time a wave hit. I felt frightened initially by this—it felt like I was getting periodically buried by the water—but I reminded myself that I do float, and that my body would pop back up by itself if I just waited a bit instead of fighting the water. It took a while before I found the waves enjoyable in this direction, but by about halfway back swimming again seemed like playing with the waves rather than struggling against them once. On past weekends I’ve felt pleasantly pushed along by the waves when I was swimming with them, so this was a new sensation, but then every open-water outing is a little different.

    I got out at the starting point rather than continuing on to do the full 5K loop. I wasn’t cold, but just felt like I’d done enough for the day. Doing the beach deck-change during the high wind conditions was a bit challenging, but that’s all part of the Brighton weekend adventure. I now know the true meaning of sand-blasting, and understand why it is used to remove paint.

    When I got home there was sand embedded everywhere on and in my swim bag and clothes. I took everything out—asthma inhalers, sunscreen, extra caps and goggles—and rinsed them off and laid them out to dry. Now I’m ready for another adventure at the beach tomorrow!
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  19. Saturday, Oct. 16

    by , October 16th, 2010 at 04:08 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    650 various

    Transition/Speed Play:

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast breast pull + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast underwater free recovery drill w/fast hands + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free 2/over kick + 25 back w/backstroke start + 25 EZ)
    Went 13, 14, 15 SDKs on the starts. 15 is legal with a tank, so probably 14 is the safest at a meet.

    50 EZ

    3 x (25 EZ free + 25 fast free + 25 EZ free) w/fins

    100 EZ

    Speed Sets:

    2 x (50 back AFAP + 150 EZ)

    I wanted to do them both from a backstroke start, but on the first one I was sharing a lane so had to push off. So I did one with fins (:23) and one from a start (:29). Very pleased with the 29; that's the fastest I've gone in practice, though I typically do my speed work with fins.
    I'm trying to pull up on my start without pulling my head in.

    4 x (25 AFAP + 75 EZ)
    free, breast, back kick, dolphin kick

    100 EZ

    Total: 3000

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

    Commentary:

    Bronchitis is still lingering. I had tentative plans to hit the gym with Jazzy tomorrow, but I am still just coughing too much. I may try to do some light dryland work before the Sprint Classic next weekend and just keep doing speed work.
    The psych sheets are out. Since I'm not going to Indy, I'm going to try to add the 50 free.

    Going to L'Auberge Chez Francois tonight with friends, http://www.laubergechezfrancois.com/, and hoping not to get glutened.

    Oh, this is rather funny. My whole life I've measured at 5 ft, 4 1/2 inches in height. Yesterday, at the doctors, I measured 5 ft, 5 1/2 inches. I'm a giant! I'm assuming it's the yoga. I've heard of people gaining an inch from yoga with its spine lengthening elements.

    Updated October 17th, 2010 at 11:08 AM by The Fortress

    Categories
    Swim Workouts
  20. Learn to sprint day

    by , October 16th, 2010 at 03:56 PM (Mixing it up this year)
    I got a short workout in before the girls showed up and then we started learning to pick up the pace.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap fast
    2x [2x25@:30 Fly w/fins & paddles fast
    .....[50@1:00 Free easy

    the girls joined me here
    500 Free broken
    4x25 Free with head up and arms spinning
    4x25 Free kick w/fins sprint
    4x25 Free sprint

    Total 2800 yards
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