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  1. Attempted Run, Friday, Dec. 16

    by , December 16th, 2011 at 04:31 PM (The FAF AFAP Digest)
    I was overcome by the urge to run this am. I don't think I've been on a trail run in 2+ years. I went out for my old 5 mile loop. At about mile 3, I twisted my ankle. It wasn't a bad sprain, but it is swollen. My floppy ankles apparently don't like trails. But I don't like treadmills; part of the joy of running is to be outside. Fortunately, Fort Son was home and I called him to come pick me up. I was going to hope on the bike, but ran out of time. I'm now out the door to S&T a HS meet. Cheers!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/11

    by , December 16th, 2011 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    During the holidays we will be swimming the first hour LC then moving to the SC pool to finish. Must exit the pool at 7:00.

    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:20
    1 X 100 swim

    3 X {3 X 100 free 1:45
    Descend in groups of 3

    1 X 100 easy

    1 X 200 IM 3:30
    3 X 50 1:00
    Three rounds.
    50's: Round 1:fly 2:back 3:breast

    WARM DOWN: 4 X 50 easy 1:00

    4150 Y/M
    Swim Workouts
  3. Workout 12/16/11

    by , December 16th, 2011 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    funkyfish 1000 pyramid base as follows:
    50 Kick on :60 (flutter with board)
    100 IM on 1:30
    200 Back on 3:00
    300 Pull with buoy on 4:00
    then back down the way you got up

    10 x 50 FR on :45
    - 25 drill/25 swim

    300 w/d and out
    (2200 yds, 35 min)

    Woke up today with a sore throat and feeling a tad crummy. Probably from swimming every day this week, a change from my usual 3-4 days per week schedule. I wanted something longer, and went with one of funky's ideas, adding some stroke-work in.

    I tried to descend on the way down, so my times for the pairs were: 44/46 (missed on the kick), 1:17/1:16 (by the hair on my chin), 2:39/2:33 (nice!), and I pulled the 300 at the u-turn at 3:38. All in all it felt good.

    Looking at the clock, and not wanting to do it a second time (lasy, I know), I decided on some 50's free with drills. I came in just on :40 on all, so not a lot of rest. The idea was to drill the first half, then increase turnover (~85%) on the way back thinking about the drill.

    Back to work tomorrow. I am still planning to watch (part of) the high school swim meet this afternoon. 20 years ago we didn't have a school team, just the town team. Now the kids can swim on both teams since the coach's collaborate. Some of the kids are my daughter's friends, and after hearing that they were told to sprint a 100 Fr from start to finish I need to check out what's going down. *creepy guy with stopwatch taking splits for kids that aren't his*

    Updated December 26th, 2011 at 11:15 PM by rxleakem

    Swim Workouts
  4. Dec 16, 2011

    by , December 16th, 2011 at 12:52 PM (Canuck Countdown)
    177 days until Day 1 of the FINA World Masters Championships

    Thursday, December 15
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    800 warmup

    8 x (4 x 25 kick IM order) @ :35

    12 x (50 drill/25 swim) @ 1:30, rotate 75s of fly, back, breast

    2 x
    (3 x 50 smooth, 1 x 50 pace,
    2 x 50 smooth, 2 x 50 pace,
    1 x 50 smooth, 3 x 50 pace)
    all on :50, 1 minute rest at half

    8 x 50 EZ @ :50

    Total Distance = 4100 SCM

    Comments: the pace 50s were supposed to be 200 pace, so I wanted to hold :30-31s. Ha! Ended up holding :34-:35s! Brutal! It would have been OK if I was slow, but not tired; or tired, but not slow; but I was both.

    Tuesday, December 13
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember all of the workout, but I do remember doing the following set:

    3 x
    (25 swim/75 drill,
    50 swim/50 drill,
    75 swim/25 drill,
    100 swim)
    1 set back, 1 set breast, 1 set free

    Also, started a set of 25s as:
    3 drill,
    1 swim,
    1 FAST!
    Groups of 5 in IM order

    I was uninspired by this. Got out early.

    Total Distance = 3200 SCM

    Question: I am less than six months out from World Championships. I am essentially a pure freestyler, who can also put together a decent 100 fly. In your opinion, should I be doing sets of non-stroke drill?

    Personally, I'm OK with sets of 100 or 200 IM for conditioning, but that's about it.

    Sunday, December 11
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. Felt good before I dove in, but even warmup was rough.

    Total Distance = 4000 LCM

    Saturday, December 10
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. However, despite having one of the worst nights last night since I first got sick (totally congested, sore throat, ear ache, etc.), I had a great workout.

    Total Distance = 4100 LCM

    Thursday, December 8
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Didn't feel well enough to go.
  5. Shadows flee... 2000 yards more

    by , December 16th, 2011 at 11:41 AM (Alex's swim journal)
    "Le tenebre fuggian da tutti lati, / e 'l sogno mio con esse; ond'io leva'mi"

    Dante awakens at daybreak only steps away from the top of Mount Purgatory: "the shadows flee from all sides and my sleep-dream with them." He arises to meet the new day... hungry for the climb and light on his feet.

    What a difference a day makes. Yesterday I was flying through my first 1000 yards at a pace I probably couldn't have maintained for more than 3-4 laps the night before. I guess the "Hard/Easy" thing imposes its will no matter what our own plans might be. I'm anxious to see what today in the water feels like. Maybe I should work the hard-day/easy-day into my schedule... how easily we forget basic principles!

    So easy for a distance guy, convert from running, just to slip into the water and keep swimming... forget about the workout, just keep the laps ticking by and see how far we can get in the allotted time. After the new year I guess I'll get back into something that looks more like a training routine.
  6. High level training ideas for Zones; todays team practice

    by , December 16th, 2011 at 11:20 AM (Random Nonsense)
    Team Practice SCY

    Warm up (800)
    - 400 swim
    - 4x100 build
    Transition (300)
    - 6x50s odd fly/back; even drill/free
    Main Set
    - 4x75 on 1:00
    - 50 kick no fins
    - 4x150 on 2:00 descend
    - 200 kick w/fins
    - 4x50 on 40
    - 100 reverse IM
    - 2x150 on 2:00
    - 4x75 on 1:00
    Cool down (200)
    - 200 ez
    - 5 starts off blocks, streamline only

    Reading the workout initially, I thought it would be really choppy but it ended up being a solid aerobic workout.

    Training for Zones (target meet):

    Fort's committed to a meet checklist:
    1. Focus events
    2. Training program tailored to Focus events
    3. Goal times for Focus events
    4. Real taper, shave and fast suit
    5. Avoid trainning interruptions (vacations)
    6. Cross training plan aides swim training
    7. Diet Plan

    1. My focus events are the 50, 100 and 200 free for Zones and I am still thinking about goal times.
    3. I think dream times are 22.99, 49.99 and 1:49.99 respectively, but Fort recommended good, great and dream. I will think about the goods and greats more. At this point I think the dreams are just that.
    5. I have laid out my trips for the beginning of next year and I will be potentially out of the water for a week in January and a couple days in Feb, but that is it and I believe I can minimize the rest.
    6. I am lifting minimally now, and will continue with that plan to focus on swim training without introducing anything like tour de France length stationary bike rides.
    7. No drinking the night before morning workouts. Eat enough good food at dinner to fuel the next morning workouts.

    So the big variable right now is what to do about #2? I have 15 weeks of training left.

    The traditional approach would be large block of endurance, a block of quality and short block of race specific and taper (5, 4, 3, 3). I am worried that this approach is too boring and does focus enough on racing. It works for age groupers because they don't know any better than they have swim meets every week in HS to see progress and get some race work in.

    Quality and race specific are going to have a lot of overlap for me given my events, so a 3 week cycle, 2 endurance, 1 quality repeated until taper time might be an option.

    The easiest option as far as planning going and integrating it with the team practices would be cycling daily. Something like team practices in Jan 2 endurance 1 quality, Feb 2 quality 1 endurance and Mar 3 quality transitioning to 3 tapers. My solo practices would follow a similar pattern. I am leaning towards this approach and would ask that the we crank the endurance team practices up to 4k.

    My workout frequency will be 5 swims, 1 lifting, 2 core/week no matter what cycle.
  7. FAST Fri Dec 16th 2011

    by , December 16th, 2011 at 11:12 AM (Ande's Swimming Blog)
    FAST Fri Dec 16th 2011

    Doubled yesterday but didn't blog 2nd practice, similar to the morning but did more on 1:10, swam over 8k yesterday

    [ame=""]Swim Faster Faster[/ame] went over 300,000 views today!

    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore FS II legs
    trained with Korey & David Van Dam
    beside Tyler Tod, Ned, Keith and Katie

    Main Set:

    40 x 100's on 2:00
    5 easy
    5 fast best average
    didn't do so great on the fast best average
    held 59 - 1:03's

    100 easy

    100 fast from a dive
    went 55

    Updated December 16th, 2011 at 02:20 PM by ande

    Swim Workouts
  8. 12.16.11 - Friday workout

    by , December 16th, 2011 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~83. More fly today but regulated a bit with the up/downs. Had some good hard 50 frees today. Went :28 off a push on one... :30s for the others. The 200 in the middle of the workout had us kind of scratching our heads. Might have been there for active rest. I tried to go 2:20 but I was still a bit worn out from the hard 50s and made 2:25. Dave and I went at it hard on the last 4 100s. Since the up/down was saturated from backstroke, we did 100 br, 75br/25fr, 100 br, 75br/25fr on 1:40. We were making the 100 br just under 1:30 and the 75/25 at about 1:25. On the last one, I pushed a little harder and built a body length or two at 75 yards knowing Dave was going to be coming for me on the 25 free. As I took my second breath off the wall, I saw him cranking his arms up... it was ON! It's amazing how quickly I started losing distance but in the end I had enough lead to hold him off. Good to get a win every once in a while. Especially since Dave had been beating me to a pulp all practice long. We made 1:20 which I doubt I would have done on my own. Nice to have competitive teammates to drive you sometimes.


    500 Warm up

    8 x 100 - 1:30 (:10) Up/Down fly (0, 1, 2, 3, 2, 1, 2, 1 fly lengths)
    4 x 100 - 1:40 (:10) Up/Down fly (2, 3, 4, 3 fly lengths)
    8 x 50 IM Order - 1:00 Easy/Hard (last 50 - :28)
    50 Easy

    8 x 100 - 1:40 (:05) Up/Down Kick (0, 1, 2, 3, 4, 3, 4, 3 kick lengths)
    8 x 50 - :50 (easy/hard) Hards were :30-:31
    200 Free - 3:00 (2:25)
    4 x 100 - 1:40 (:10) Up/Down back (0, 1, 2, 3)
    4 x 100 - 1:40 (:10) Up/Down breast (4, 3, 4, 3)

    200 Cool down

    (4550 Total)
    Swim Workouts
  9. Thursday, Dec. 15, 2011 5:00am & 6:00pm

    by , December 15th, 2011 at 10:57 PM (Fast Food Makes for Fast Swimming!)
    Morning swim:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    3 x 300 Free @ 4:30 (went 3:40ish)

    3 x 200 Free Pull @ 3:00 (went 2:19ish)

    3 x 100 Free @ 1:30 (went 1:08ish)

    6 x 50 Kick w/ board @ 1:00

    3100 Yards


    P.M. Workout:

    200 Free
    100 Kick on back
    400 IM Drill

    6 x 50 Free @ :45 (went :32s)

    4 x 125 Free @ 1:40 (1:28-1:30s)

    4 x 75 (50 Free/25 Fly) @ 1:20

    6 x 100 Kick w/ board @ 1:55 (went 1:40s)

    20 x 25 Free @ :25

    2900 Yards


    I finally finished with putting up all my Christmas lights outside the house today after work. Lots of lights, hope I don't blow the breaker!
    Here's a link to the album of the pictures:
    The Santa/Rudolph scene is a good one...sorry it's blurry. Made this on a sheet of 3/8" plywood, drew it out, drilled holes, and then poked the lights in place and stapled together. It's a lot of work, but has a good result.
  10. Thurs 12/15/11

    by , December 15th, 2011 at 07:58 PM (Chowmi's Blog)
    Here is the workout for the day. It was a very good day.

    SCM, Baylor Fitness Center

    500 warm up

    12 x 50 on 1 min
    50 back kick
    50 board kick
    50 easy free

    8 x 25's
    4 %'s
    4 variables

    Main Set:
    8 x 75 on 2 minutes
    2 rounds of 4
    1st 75 strong
    2nd 50 5 sec 25
    3rd 3 x 25 5 sec rest
    4th all easy
    round 1: 56 51 46
    round 2: 53 50 45

    Bonus Set:
    Was listening to workout group and joined them for this set:
    6 x 75 on 1:30
    12.5 sprint/12.5 easy
    12.5 sprint/12/5 easy
    25 blast kick

    4 x 50 smooth pull (no paddles) no interval

    6 x 25 shooters/UW with TYR burner fins fast on 45
    odd back
    even tummy

    Easy warm down here & there

    Today was a very good day. My goal was to go 45 (or 15 flat average) per 25 on a 75. That would be right at (or under) 30 for a 50 and right at (or near) 1:00 for a 100 (assuming I could keep up the pace, which today I probably couldn't. The wheels were starting to come off at the end of the last 25).

    I am seriously thinking about a corollary to the "If you leave it on the floor, it is trash" to now "If you leave it out, it is not trash" in the context of dirty used kleenexs. I should make a certain someone use the dirty kleenex lying around, or else throw it away before allowing her to use a new one from the box. There is nothing (except diapers from non-solid food eatiing babies) more disgusting than picking up damp gelatonous kleenexes after your kids.
  11. Workout 12/15/11

    by , December 15th, 2011 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    ** I used the [ame=""]Wed, 12/14, workout from Mojo Flyer[/ame] in the workout section of forum. I modified the times a tad, but it was a great mix of shorter distance stuff with some long pulls that sounded good to me. **

    200 FR/200 BK
    12 x 50 on 1:00 25 Kick/25 Swim

    Go Four times around:
    1 x 75 on 1:15 Free
    3 x 25 on :30 Stroke Fast (IMO)
    1 x 75 on 1:30 Stroke Choice Fast (Fly/BK/BK/Fly)

    1 x 100 on 2:00 Easy Free
    4 x 225 on 3:00 Pull Free (3rd one BK) with buoy
    2 x 50 on 1:00 25 Back 25 Swim

    250 w/d
    (3250 yd, 55 min)

    It has been nice getting into the water every day this week so far. I am still a tad sore from my drylands yesterday at lunch, and was looking for some shorter yardage sets with stroke to change things up. Kris' post from this week hit the spot.

    On the first set (which called for six rounds), I used the 75 free as DPS, and later to stretch out from the fast previous set. Held 50's on these. I then swam IMO on the 25's, and worked the stroke 75's - I have been trying to sneak more fly and back into my workouts since the Turducken feast last month.

    I shortened the time on the pull set, and hit around 2:40 on the FR and 2:53 on the Back - I did take a 15 second q-break before the last pull. I thought about finishing the strokes long and strong. I could only get in 2 x 50 at the end before warming down. (I have been doing 100 of the w/d as 25 skull on back, feet first, 25 underwater SDK, usually to flag; repeat)

    I think that I will do some technique/drill work tomorrow with some longer swims (might try one of funkyfish's grand pyramids) before watching the high school meet, then I am back to work for the weekend. It's been nice to have the weekdays off. I have juice for 3 more rounds of grape jelly that I have been procrastinating about finishing, probably do that tonight before I pick my daughter up from work.
    Swim Workouts
  12. Thursday, Dec. 15

    by , December 15th, 2011 at 04:00 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!
  13. Sarasota Y Sharks Masters 5:30 AM Workout -12/16/11

    by , December 15th, 2011 at 12:58 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 03:02 PM by SharksMasters

    Swim Workouts
  14. Thu Dec 15th 2011

    by , December 15th, 2011 at 12:46 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
  15. Winter doldrums

    by , December 15th, 2011 at 10:21 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.
  16. 12.15.11 - Thursday fly workout

    by , December 15th, 2011 at 09:04 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 10:21 AM by pmccoy

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

    by , December 15th, 2011 at 07:11 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
  18. Wednesday, Dec. 14, 2011 5:00am

    by , December 14th, 2011 at 09:16 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.
  19. Workout 12/14/11

    by , December 14th, 2011 at 09:06 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
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/15/11

    by , December 14th, 2011 at 02:00 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