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  1. Taper Day 10 for Y Nationals

    by , April 8th, 2011 at 12:37 PM (Year Three: The Road Back)
    Whereas yesterday I felt really good in the water, today I felt completely sluggish. Ugh.... From the get-go, it was a struggle to feel like I was maintaining any sort of consistent speed. But, I was solo-coached again today as everyone else is still on Spring Break, so that helped - and the coach helped bolster my confidence too. With all that said, the 2nd set was particularly challenging for me (see earlier "sluggish" comments above), but I made all the intervals. The 25s and 100s I made with at least :07 each time. The 50s on :45 hovered around :05 rest. Whew... here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 200 Kick on 3:30 (wore fins - did 100 flutter, 100 dolphin)
    - 4 x 25 Kick FAST on :30
    2 sets:
    - 4 x 25 Catch-Up Drill on :30
    - 2 x 50 Free on :45
    - 1 x 100 Free on 1:30
    - 2 x 50 Free on :45
    - 4 x 25 Free on :30
    200 Cool-Down (done as drill fly/swim free per 50)
    Total Yards - 2500

    While the ladder set was exhausting, I did feel pretty good when I got through it. Today was just one of those days when I really felt like doggin' it and even briefly thought of doing a 75 on the 100. My coach would have been ! But, I prevailed, kept going, held the intervals, and was really glad when the two sets were over.

    Tomorrow is a sprint-happy Saturday (still holding at 2500 or so yards for us Y Nats swimmers), so it should be interesting. Hopefully, the fast times during practice will continue to show up. After tomorrow's practice (going full-tilt on sprints), I will be easing up a bit as Thursday is fast approaching....

    Nerves for a national meet? Nah.... Of course I have nerves. I'm trying not to, but I've never actually gone this far for a meet before and have never competed in an outdoor pool. Oh! And, any tips like the "remember the sunscreen" and "remember something for your feet on the pool deck" would be most appreciated as those items are not something that typically goes into my meet swim bag.

    Happy swims to you and enjoy your weekend!
    Swim Workouts
  2. Friday, 4/8/11

    by , April 8th, 2011 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1200)
    300 swim back and free
    300 kick on back, focus on SDK of walls
    - was doing 5-6, breaking out around 8-10 yards out
    300 pull, alternating 25 free/25 back
    6 x 50/1:00 25 drill/25build
    - alternated back and free, fist swim for drill

    Main Set (1000)
    4 x 100/4:00 broken backstroke w/fins (5sr at 50)
    - was going under 1:15 on these (total time) so swim time was under 1:10
    - swam an easy 50 after each.
    4 x 100/2:00 kick - drill
    - alternated 25 kick on back and 25 fist swim free or back

    Pull set (600)
    6 x 100 back/1:50
    - with buoy and catch paddles. was going around 1:35

    Cool down
    200 easy free

    Total: 3000 yards
  3. Fast Fri Apr 8th, 2011 LCM

    by , April 8th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday


    Got this Sched change email
    Sat 4/9 7:30 - 9am
    Sun NONE-meet at UT
    normal noons and nights next week
    4/11 - 4/17
    M W F 6:30 - 8:00 am
    T TH 5:15 - 6:30 am (based on college team using pool)
    Sat 7:30 - 9 am
    Sun 12 - 1:15 pm

    saw the dentist yesterday & things are better.
    My shoulder / neck / trap pain is better, not gone but improved

    2011 South Central SC Zones Results


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in around 6:40
    trained with emory
    beside Tyler, Nate, Todd, Marcio, Ned, & Mike
    wore FS 1 Jammer

    went 300
    stop at 6:45

    Main SET:

    8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    dove went 67's & 8's
    62 on #8

    200 easy

    8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    dove went 68's, 9's & 70's
    62 on #8

    assigned 200 easy
    did skipped: changed into worn out legskin

    assigned: 8 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    did: missed #1, swam 2 - 5 held 68's & 9's
    skipped 6 & 7,
    worked 8 went 1:00

    Thinking about doubling at Noon & focusing on sprints

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 8th, 2011 at 04:35 PM by ande

  4. Friday, April 8, 2011 5:15 am 1 day taper day :)

    by , April 8th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    I was so full of energy and felt great in the water this morning after not doing doubles last night.
    Another easy day in the pool with a little bit of fast swimming, and I'm ready to go. NW Zone Champs here we go!!!

    200 Free
    200 Free Pull
    100 Dolphin Kick no board underH2O on front

    10 x 50 @ 1:00
    odds free strong
    evens 25 drill/25 swim (2 fly, 1 back, 2 breast)

    1 x 100 FLY AFAP from push- went 1:00.5
    coach hadn't gotten into the pool yet, and she said I was a :29 at the 50 on the pace clock.
    Felt really smooth, probably will be able to lead out my 400 IM with a 58 low or so tomorrow. I take advantage of my strong strokes, my backstroke will be what it is whether I go fast or slow in the fly anyway, so might as well go for it!!

    100 EZ

    300 of random stuff, including a video swim of a 50 Fly. I looked good.
    1500 Yards

    400 IM tomorrow, and then 4 other events to go along for the ride. My 200 Fly in the 200 Free heat should be another fun one too. Lets see how many of them I can beat!!
  5. MATT "Make it up as you go" Friday Workout

    by , April 8th, 2011 at 09:55 AM (Pete's swim blog)
    More make it up as you go.


    600 Warm up

    7 x 150 - 2:30 50 Swim/50 Kick/50 Swim

    3 x 25 - :40 No breath
    4 x 25 - :30 Fly
    3 x 25 - :40 No breath (really tough after fly)
    4 x 25 - :30 Back
    3 x 25 - :40 No breath
    4 x 25 - :30 Breast
    3 x 25 - :40 No breath
    4 x 25 - :30 Free
    100 Easy

    5 x 100 Breast - 2:00
    Reduce stroke count by 1 each 100

    4 x 50 - :50 IM order
    4 x 50 - :50 swim/kick IM order
    4 x 50 - :50 kick IM order (I did breast kick)

    200 Cool down

    (3750 Total)
    Swim Workouts
  6. Had to share since only one lane

    by , April 8th, 2011 at 08:06 AM (Mixing it up this year)
    I have become spoiled and hate to share with more than one person.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong hate swimming around people
    500 Free broken 1,2,3,1,2,1@:10R
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 meters
  7. A Different Workout

    by , April 7th, 2011 at 11:33 PM (Swimming, Life, and Other Stuff!)
    I have mostly been swimming alone down here in Florida. 5:00 a.m. is just too early when on vacation even if I love the master's team. They have an evening workout session as well and tonight I showed up for it. This workout was all over the place but it really passed quickly! I don't think I've ever kicked this much in a practice, of course I wimped and used fins on the kick set.

    **2 X 400 free @ 7:00 interval

    **16 X 75 Kick Hard @ 1:30 interval (I did prone flutter/ supine flutter/ prone dolfine/ and 4 mixed)

    **16 X 25 @ :35 Done in sets of 4 IMO

    **3 X (8 X 25 @ :30 Sprint
    200 Free @ 4:00 interval)

    **2 X 200 Free Fast @ 3:30 interval

    **100 easy backstroke cool-down

    4,100 scy

    We found a little resturaunt (Sea Critters) for a snack and margarita afterwards. This was one great margarita, voted 4 X St. Pete city's best! I only had one but I wished for several!
    Tomorrow is our last day Back to reality Monday although I have a student teacher who is scheduled to begin teaching all the classes Monday!!!!! I'll just be cheering from the sidelines for him

    Updated April 8th, 2011 at 12:10 AM by Bobinator

  8. Thursday, April 7

    by , April 7th, 2011 at 10:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia=""]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. Depth jumps also look fun: [nomedia=""]YouTube - Depth Jump - Rebounds[/nomedia].

    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.

    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300



    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 7th, 2011 at 11:03 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Thursday, 4/7/11

    by , April 7th, 2011 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I skipped yesterday as I've come down with a cold and had a bad sinus headache. I think flip turns would have been very painful.

    I did the workout that was sent for yesterday but shortened the main set.

    Warm up
    300 Swim free & back
    200 Kick
    - all flutter on back
    3 x 100/1:40 build
    - all free
    4 x 50 Drill/1:10
    - fist swim, all back
    4 x 50/1:10 15 fast - 20 easy - 15 fast
    - all free

    Main Set:
    Kick 12 x 25/40 sprint with no fins
    - alternated 2 flutter on belly w/board and 2 flutter on back. times were between 23 and 25
    6 x 50/2:00 Sprint - Free
    - used tempo trainer for starter and went off blocks. Set TT for goal pace of 30. All were at 30±0.5. I might have done 7 of these, I got confused about count halfway through set. After this set I was trashed!

    4 x 100/2:30 kick - drill

    Cool down
    200 easy free

    Total: 2400 yards

    Updated April 7th, 2011 at 06:55 PM by poolraat

  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/11

    by , April 7th, 2011 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400
    Broken :15 @ 200
    Fins optional and recommended

    4 X 50 kick 1:15

    4 X 75 1:20
    50 perfect stroke/25 fast

    4 X {dive-turn-finish


    Sprint/Middle Distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to fast


    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/11

    by , April 7th, 2011 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    3 X 200 3:30
    2 X 100 1:30

    1 X 600
    Broken :10 @ each 200
    Fins optional and recommended

    5 X 50 kick 1:15

    4 X 50 swim 1:15
    Descend 1-4; #4 @ 100%

    6 X 25
    odd: build to race finish
    even: sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Thu Apr 7th, 2011

    by , April 7th, 2011 at 11:47 AM (Ande's Swimming Blog)
    Thu Apr 7th, 2011

    22 days til Nats

    yesterday my shoulder / neck / trap pain was dimminished by a toothache in my lower right rear molar, saw the dentist this morning and hopefully things will improve

    2011 South Central SC Zones Results are UP

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well, warm
    6:30 - 8:00 dove in around 6:35
    trained with Tyler & Nate beside Todd, Marcio, & Chris
    wore FS 1 Jammer

    2 rounds of 200 150 100k 50

    Main SET:

    5 x 200 fr on 2:30 70%
    held 2:15's

    4 x 25

    4 x 200 fr 80% on 2:30
    held 2:10's

    4 x 25

    3 x 200 fr 85% on 2:30
    held 2:08s

    4 x 25

    2 x 200 fr 90% on 2:30
    went 2:05, 2:02

    50 easy

    got out at 7:40 to make dentist appt at 8:00

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Swim Workouts
  13. Taper Day 9 for Y Nationals

    by , April 7th, 2011 at 11:32 AM (Year Three: The Road Back)
    Today was an on-my-own day in the pool, but some triathletes training for an Ironman were in the next two lanes, so at least the pool wasn't completely empty. I decided that I am going to swim hard today and tomorrow for all the sprints and then start taking it a bit easier early next week as I fly to Florida exactly one week from today. Here's what I did:

    400 Warm-Up
    1 x 200 All Drill on 4:00 (did 100 fly, 50 back, 50 free)
    4 x 25 FAST Kick on 1:00 w/o fins
    4 x 50 Free on 1:30 - 15yds Power/35yds Smooth
    4 sets:
    - 1 x 75 Free on 3:30 (swim at 100 speed)
    - 1 x 50 Easy Free (did w/i 3:30 interval)
    1 x 400 Easy Kick w/ fins
    400 Cool-Down (drill/swim by 50 - 2 drills per stroke)
    Total Yards - 2200

    All in all, this was a very encouraging workout for me. I felt really smooth during my 400 warm-up, which put me off to a great start. Then, during the 4x25 Fast Kicks w/o fins, I was surprised at how quickly I got to the other side of the pool and how much my kick has improved over recent months.

    Having decided before getting to the pool that I was going to give my all today, I had calculated where I wanted to be on the 75 Free sprints (based on wanting to best my race time of 1:07.29 and figuring I'd gain at least :01-:02 when going in from a dive) and figured that from a push I should hit the 75-yard mark around :54ish. I ended up swimming the 75s as :51, :52, :52, and :51.

    I am definitely encouraged right now. I had the option (according to the written workout) of wearing fins during the 75s and pushing "better than race" pace, but I decided that I wanted to really see where I was right now - going back to Ande's "Test Your Taper" SFF tip. Having never tapered before, I've been wondering what it's supposed to feel like, what results I should see, how hard I should be sprinting, etc. Today's times tell me I must be doing something right.... now I'm just hoping that those times bode well for YNats.

    Enjoy your swims and I'll check in tomorrow.
    Swim Workouts
  14. Thursday, April 7, 2011 5:15 am #7 for the Week

    by , April 7th, 2011 at 10:33 AM (Fast Food Makes for Fast Swimming!)
    Swim #7 for me this week. I'm doing a reverse taper of sorts for the NW Zone meet. Actually swimming more yardage than normal tends to work good for me with the longer events. I'm definitely NOT a sprinter, but I still like to go fast 100s/200s

    200 Free
    100 Back
    200 Free Pull
    100 Back Pull
    100 Fly Drill
    150 Kick
    150 Free

    12 x 100 Free easy swimming not much effort
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20 (I did pull here)

    6 x 50 Kick @ 1:00

    for 5 minutes
    2500 Yards
  15. Swimming the alphabet

    Last night I swam the TNYA’s speedwork practice. The workout was very simple, but very tough:

    600 scy warmup

    8 x (50 sprint from blocks, 100-150 warmdown) @ 8:00

    200 warmdown

    We had a choice of doing 50s, 100s, or 200s, all on 8:00—I chose the 50s. I did mine FL, FL/BK, BK, BK/BR, BR, BR/FR, FR, and IM (yes it’s possible to do a 50 IM), and went 32, 33, 34, 37, 38, 34, 29, 34. I wasn’t thrilled with any of those times, but was glad to get in some block work and sprinting. I also got some good sprint FL and BR feedback, and got to discuss my summer training plans with someone who knows way more than me about that kind of thing, so I ended up very glad I went.

    TNYA is training for the IGLA championships in Hawaii this summer, and will be having these weekly speed sessions at least through then—I hope they continue afterwards as well. These practices are a great way to get in some faster swimming, and because it’s been designated and publicized as a race-pace-focused workout, there’s no grumbling from swimmers who might otherwise show up expecting to get in their daily dose of yardage. We have two coaches on deck at these sessions who are both excellent stroke coaches and race strategists, so it’s great to get tips from them and then get to try them out right away. I’m really excited that the team has made this commitment to supporting swimmers who compete in meets!

    I did feel like I would have liked more warmup last night. Next time I do one of these sessions I’ll make sure to get in on time (and maybe a little early if possible—there’s a practice right before whose warmdown I could probably horn in on.) I was about 5 minutes late last night, and talked to teammates too much on deck, so only got in 600 before I was up on the blocks and sprinting. I’m used to doing 1500-2000 at meets. Also, I might try doing all the same stroke next time, if I can bear to--I think the idea is to see how much you drop off from the 1st to the 8th, then try to improve that drop-off over time. It's hard to gauge that if every 50 is different.

    I got home around 10, then was back out the door by 6:30 for another TNYA workout (it helps that the pool is only 15 minutes from my house). I felt like I could use a long, varied, steady aerobic session after last night’s sprinting, and that’s exactly what I got. We were 5 in the lane, but the swims were short so things worked out fine. Here’s how it went

    950 scy warmup

    Add-on set
    The components of this set were
    A. 4 x 25 FR @ :30 (reducing dps by 1 each length)
    B. 4 x 50 kick IM order @ 1:05
    C. 2 x 150 pull @ 2:15
    D. 3 x 100 IM @ 1:35
    E. 3 x 100 FR @ 1:20
    We did 5 rounds—the first round was A, the second A + B, the third A + B + C, and so forth until we finished round 5 (A + B + C + D + E). We had a 1-minute break between rounds.

    350 warmdown + play

    It was a very pleasant workout—I tend to like sets that change things up constantly. I felt good afterwards and ready to swim again!
  16. MATT Thursday 200s Workout

    by , April 7th, 2011 at 08:48 AM (Pete's swim blog)
    Lots of 200s today. These could be mixed up in a variety of ways. We did about half kick/half swim.


    400 Warm up

    8 x 200 - 3:30 (:20) Up/Down Kick; if you make the interval with more than 20 seconds, substitute 50 free with 50 kick.

    I saturated these with breast stroke kick. Knee is holding together pretty well and this was a big test. Still hurt a little so I mixed in some fly and backstroke kick every once in a while.

    200 Timed Kick (3:31) I did IM

    100 Easy

    6 x 200 - 3:00 (:10) Up/Down Stroke w/ mirror pull. I did Breast Stroke but this originally called for Fly. If you make the interval with more than 10 seconds rest, substitute 50 free at the beginning with 50 stroke and 50 free at the end with 50 pull.

    200 Timed Pull (2:25)

    100 Cool down

    (3800 total)
    Swim Workouts
  17. Day 4 of Insanity and Day 30 - no chocolate stuffs!

    by , April 7th, 2011 at 08:29 AM (Why I swim . . .)
    I can't believe I've made it beyond four weeks of no chocolate - including my favorite, white chocolate. Also on Day 4 of the Insanity workout program. I've been sore but enjoying it.

    For the next two weeks, I'm hoping to swim at least a couple of miles each week simply to loosen up after completing an Insanity workout in the morning. Trying to figure out how to really combine both of them, plus run a bit.

    It doesn't seem to matter how sore you are, if you get in the pool everything starts to feel better
  18. Pushing on thru

    by , April 7th, 2011 at 07:30 AM (Mixing it up this year)
    Feeling alittle queezy today but still got in and swam.

    500 Free Broken 1,2,3,4,1,2,3,1,2,1@:10R
    300 Breast kick w/brfins
    4x50@1:00 Breast w/brfins
    10x50@1:00 Breast pull w/fins
    500 Back kick drills w/fins
    3x200@3:45 Back desc 1-3 went 3:22, 3:17, 3:11
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 yards
  19. A Floritastic Week so far!

    by , April 7th, 2011 at 01:02 AM (Swimming, Life, and Other Stuff!)
    I've been down in the St. Pete area of Florida since last Friday enjoying my spring break!
    Last week-end I participated in the SCY Championship Meet held by St. Pete Master's! It was a fun meet; I felt great and completed all my events! I know the above sounds like the compulsory routine expected while attending a swim meet but lately I have been totally bombing out! I have shown up at meets and chosen not to swim, scratched multiple events, and basically not done any racing in over a year. I was not injured or sick, I just didn't feel like doing it. I thought I was burnt out from my 500 mile gtd distance last year so I was trying to patiently wait it out and give myself some space.
    A month or so ago I was at my PCP for my yearly check-up and he noted my iron was very low. I started taking a supplement and am trying to eat more hemi-type iron foods. I finally am feeling the benefits!!!! I actually wanted to go to the meet and looked forward to my swims.
    I wish I could find 1 more SCY meet this season but I'm afraid all the entry dead-lines have passed.
    I'm thinking Auburn might not be a bad meet to attend. I really don't like LCM but the time is good so I just may "go for it!"
    Today was a beautiful "blue sky" day! I solo'd at North Beach Pool:

    **600 Freestyle warm-up
    **4 X (100 Kick @ 2;00 / 50 drill @ 1:15 / 100 IM @ 2:00) 1 set each stroke
    **300 Freestyle @ 5:15
    3 X 100 Free @ 1:40 interval
    300 Pull @ 5:15
    3 X 50 Kick @ 1;00
    **5 X 100 Free @ 1:45 interval
    **7 X 50 Free @ :55 interval
    **8 X 25 Fast Flutter Kick @ :30
    **100 IM moderate
    **100 IM reverse order easy

    3,900 scy

    Now I need to get to vacation or not!
  20. Wednesday, April 6th, 2011 7:00pm at the Y

    by , April 7th, 2011 at 12:15 AM (Fast Food Makes for Fast Swimming!)
    Went for my normal a.m. swim this morning also, but felt tired and weak, so I just did:

    A.M. Warmup:
    200 Free
    200 IM Drill
    200 Kick

    Some with the
    400 Pull
    Some more with the
    12 x 25s Kick w/ fins @ :30
    100 EZ
    1400 Yards

    Felt better for tonight:

    P.M. Warmup:

    200 Free
    100 Kick
    200 Free Pull
    200 IM Drill
    100 Kick
    200 Back Pull

    200 IM @ 3:00 (100 Fl, 50 Ba, 50 Br)
    2 x 50 Free Fast @ 1:00
    200 IM @ 3:00 (50 Fl, 100 Ba, 50 Br)
    2 x 50 Free Fast @ 1:00
    200 IM @ 3:00 (50 Fl, 50 Ba, 100 Br)
    2 x 50 Free Fast @ 1:00
    100 EZ

    4 x 50 Free Ez swim, stretch out @ 1:00

    1 x 200 IM AFAP (went 2:18) Yippie...with my big ol' drag suit on too.
    200 EZ in 4:00, with another 2:00 of stationary rest

    1 x 100 Free AFAP (went 56.5)
    This was tough to do being tired. I was surprised it was as fast as it was.
    100 EZ and out
    2800 Yards + 1400 Yards from the A.M. = 4200 Yards for the day

    Being my 6th swim of the week, I'm tired. Still able to swim fast though, but my recovery time is hell right now. Still waiting for taper time.