I lost a day, think it was Monday, because I was adopting a doggie from the SPCA instead of going to my Aquasol practice. I would of had him Sunday, but he needed fixing. He's a 9 month old Aussie mix, great dog, way full of energy... Today I had to go to Sacramento, so I thought I would drop in on the Swimstitute in Rancho Cordova. (I linked the picture from their web-site) It was a bit on the warm side, you know as you get going and you start to bake, but for convinience, I wish there was more pools like this...No workout, just BYO. What was really great was having the cross rafters in the ceiling as a guide for backstroke, my coach has been stressing for me to put my head back in line with my body, but then Im blind and I collide with the lane lines and other peeps. It was a good feeling to be able to concentrate on my stroke, while using the rafters as navigation. They say its SCM, but I couldn't tell, the flags are set just the same as SCY. Warm 200 Sprints 2x per stroke 50 (dive 20 fast, 30 slow) 2:00 50 (push 30 fast, 20 slow) 2:00 50 easy 2:00 50 Dive fast 2:00 4x50 BK one-arm drill 4x50 BK 1-2-3 switch arms drill 2x100 BK 2:00 200 cool
Since I'm logging my workouts, I may as well log my extra-swimming workouts. I had a 90 minute ride with mixed intensity. Pushed the climbs to a high heartrate and cruised most everything else to get a feel for my new bicycle. My legs were still sore from Sunday's ride since it was my first of the season. One of these days I will learn to ride over the winter so I don't have to endure the pain of getting back into riding shape. It's steel, so it's not quite as hip as the greatest carbon stuff, but it has great feel, meaning that it absorbs bumps well and flexes in all the right spots! Now, if I were an elite level mountain bike racer, I would probably choose the latest carbon bike since it would weigh less and be more rigid. But this frame will outlast 10 carbon frames. Enough with my moronic rambling, here is the picture.
Ran 6 miles this morning. Hot and humid, but felt good. Did my last mile in under 8 minutes. At lunch, went to swim. When I got in to warm-up, I could tell I was dead from the run. I swam through the workout feeling like I was really just getting in garbage yardage. Warm-up: 400 Reverse I.M. 150: 25 free, 25 rt. arm fly, 25 lt. arm fly, 50 free, 25 fly (with fins) 150: 50 double-arm back, 25 rt.arm back, 25 lt. arm back, 50 back with emphasis on rotation 150: 50 breast kick on back, 50 breast pull with fins, 50 breast kick with buoy and board 150: 12 flutter kicks on side, 3 strokes free, 12 kicks 200 easy free 2 sets of the following: 2 x 25 - free on :25 2 x 25 - free with 2 strokes fly on :25 2 x 25 - free with 4 strokes fly on :25 2 x 25 - free with 6 strokes fly on :25 2 x 25 - fly on :25 10 x 100 free on 1:40 (I almost feel guilty for doing free on this interval, but I was dead from the run.) 5 x 100 - easy kick with fins on 1:40 - alternate 100 free kick with 100 back kick 3200 yards
Updated April 29th, 2009 at 08:20 PM by elise526
I went up to Lake Norman trying to gear myself up to sail our 30 foot Catalina Capri on my own. But I still get shakey about it, so the winds have to be just right. I have two solo sails under my belt from last season...but our new slip is really tricky to get into. That is my biggest concern. I will get comfortable again as the summer progresses. I thought of "Chicken of the Sea" and decided to test the water. It was cold, but not terrible. No red bumps showing. I swim back and forth behind yachts of various size, shape, beauty and decrepity. I see Mast clanging and catchy names on the back of boats strung together as I take each breath. They protect me from the motor boats, although one stopped and said he thought I was a fish. "Dolphin" I replied. So I am contiplating the NC Openwater at Pinehearst. Another first for me! Swam this morning We did a lot of interval building slow to fast. Kicked, kicked, and more kick. Leslie inspired me today. Thanks! Worked on all the strokes as I like the IM. My Butterfly definitely needs a look at. So does my breaststroke. Maybe 2500 yds
Wow, I am still absolutely dead from the meet. Not recovering quickly at all. Am now glad I'm not going to the NY meet this weekend, as traveling sounds tiring ... Looking forward to a weekend with the family & watching my kids' sporting events! Was heading to the gym, but cancelled that plan. Just did RC and some stretching today. Taking Bobinator's advice and listening to the body! I am weary of all the tech suit haters. I believe that the suits make everyone faster, and that I have benefitted from my B70. Especially in my first set of unrested and tapered times. However, I have been wearing the B70 for a long now; I was one of the first masters to get it -- I followed Ande's recommendation immediately and spoke to Dean in Europe to discuss getting one. (This is consistent with my penchant for trying new things. No reason not to be adventurous.) I now have so many times in it, that I'm inclined to think I've seen most of the benefits from the suit and that my subsequent time drops are at least somewhat due to other factors. Even under Jimby's prior (and flawed! :P) analysis, I've dropped time since I last tapered in the B70 in February. This may be wishful thinking on my part, and some say it is, but I continue to believe that weights have helped me. How many times do you have to wear a suit before every single improvement ceases to attributed to it?! Right now, I feel like I'm comparing "apples to apples" since I always swim in a B70. My current B70 (#2) now has 18 races in it, plus all the warm downs. I also warmed up in it on Saturday of Zones, as I didn't have time to struggle into it before my first race. BTW, I disliked warming up in it and will try to avoid doing it again.
Updated April 29th, 2009 at 03:02 PM by The Fortress
SCY Solo 9 days 'til Nationals. 20 minute warmup {did 400 as 100 free/100 back kicked 200 on back alternating dolphin/flutter by 25s drilled 6 x 50 swam 100 easy} 12 x 50 on 1:10 from mid-pool: odds build 2nd 25 to about 80%, evens FAST inside the flags: work on hitting the turns at speed, even when you might feel a little off going into the walls because of when you switch gears. The idea is to work on being ready for any possibility when you get to the wall. { I kind of struggled through the 50's. Just didn't seem to have any gears to swtch to. I did these as 1-2 free, 3-4 back 5 fly, 6-7-8 free, 9-10 back, 11 free, 12 fly } 100 easy 6 x 25 fast off the blocks, choice... work on fast breakouts. {did fly-back-free, repeat. Didn't get good times since the clock was hard to read with the glare. the free was under 15, fly around 15, back couldn't tell. clock was close to 20 by the time I turned over and focused on it.} 10 minute swim down choice {went 600 y halt free, half back} Total: 2450 yards
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa. Warmup: 400 with every 4th length breast pull with a body dolphin Main Set: 4 times through: 4x50 free on 1:00 with good form - stayed right about at :51s and used them as a recovery between br 2x50 breast on 1:10 - fast (:57, :55, :55, :55, :53, :53, :51, :52) 4 times through: 1x75 free on 1:35 - first 25 fast 1x75 free on 1:40 - negative split Warmdown: 6x25 6 kick and roll free 2350 meters Notes: The breaststroke hurt by the end, but I managed to get faster as the set went on. I concentrated on pressing my chest down to get my hips up as I lunged forward.
Updated May 1st, 2009 at 12:58 PM by Iwannafly
Wed Apr 29th, 2009 Ordered B70 Legs, hope they arrive soon, need to get my modesty suit NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 1 week & 2 days / 9 days TODAYS SWIM PRACTICE scy Swam 7:45 - 9:00 Whitney Coached TSC main pool swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary saw ned doug, amy brandon, & Michael Lovato dove in on time Warm Up 4 x 100 4 x 075 4 x 050 4 x 025 10 x 50 on 1:05 01) 1 SDK 02) 2 SDKs 03) 3 SDKs . . . 10) 10 SDKs 100 easy rested 10 minutes switched to Speedo PRO Hineck broken 100 IM 10 sec rest at each 25 went 11 11 15 11 150 easy 25 SDK roll whitney timed went 10.4 50 easy
Updated April 30th, 2009 at 11:26 AM by ande
OK still not great quality but you can see it now. [ame="http://www.youtube.com/watch?v=NcNAEajWHxg"]YouTube - 50 FR[/ame]
Updated April 29th, 2009 at 10:17 AM by SwimStud
Today my left leg started feeling better so what do you do when you feel better....push it, sort of. 10x100 @ 2:00 Free 1/2 pull 1/2 kick 10x100 @ 1:45 as 50 free/50 back w/paddles went 1:33, 1:32, 1:31, 1:31, 1:33, 1:33, 1:32, 1:31, 1:31, 1:32 2x[300 free kick EZ w/fins .....[15 seconds rest .....[100 Free kick Sprint w/fins went 1:15 on both 200 free kick EZ w/fins 5x100 @ 1:45 as 50 Free/50 back went 1:32, 1:32, 1:32, 1:31, 1:28 500 free alternate 50 drill / 50 swim Total 4000 yards
And so now begins the epic trilogy of an old man, a possibly illegal swimming costume, a quest for immortality, and so very, very much more. In today's preamble to the first 77-chapter volume of my planned trilogy, I will attempt to do a little scene setting and foreshadowing of themes that will, over the course of centuries, develop slowly but with the inexorability of truth itself. Foreward: Who Are These People and Why Should I Care? On Friday, April 24th, a somewhat frail man by the name of James Thornton left the Pittsburgh metropolitan area with a single destination in mind: Destiny. James did not travel alone. His personal driver was the ever so comely adult-onset swimming sensation, Mermaid. He was also accompanied by the spirit of a heroic lawyer from Hood River, Oregon, by the name of Bill Sumerfield, Esquire, friend to honest men everywhere and champion of the even more numerous ranks of crooked fellows who need his help. As Mermaid fiddled with her Sirius radio system hoping to find yet another 80s station to slake her thirst for the songs of her infancy, James thought back to his own teenage years when Tommy Dorsey and Ludwig Von Beethoven drove the hit parade on his family Victrola. And so, onwards along the PA Turnpike to Breezewood, then south through a succession of increasingly crowded freeways towards Tyson's Corner, at first flying well beyond the speed limit, eventually slowing to a snails pace, the Mermaid ramrodded her pleasantly dreamy elder ward to the Compound in Vienna, Virginia, a Compound that is home to yet another character in our trilogy, the lovely Fortress herself, whose ownership of said Compound with her incredibly generous husband Scott has been diluted ever so slightly by several years of squatting by James, which has given him legal title to the guest house, though he (James) probably needs to talk to Bill Sumerfield about this in more detail and maybe get another favor from this legendary friend of the crooked (Bill, I can arrange some kickbacks, trust me, the deal I am thinking about here is really, really sweet.) Then James woke up. At this point, let me quickly provide some pictures of our story's early protagonists: Mermaid and the Fortress: Magnificent Lasses the Both of Them, and what indefatigable providers of succour to an Old Man! Does there exist in all of Christendom a quartet of bluer eyes containing nearly so much kindness? I say, look at their eyes, man! Up! Up! The Spirit of Bill Sumerfield, Esquire, debating the finer points of B70 legality and a squatter's real estate rights in a Virginia Commonwealth Court of Law. "My client and his suit," he appears to be pleading to an obvious sympathetic and converted to liberalism former hanging judge, "are every bit as legal as my client, Jim Thornton's, claim is to part ownership of the Livingston family home, Your Honor!" And finally, James Thornton himself, albeit inhabited still by the wraithe-like specter of Mr. Sumerfield, the two of whom appear in their utter post-400 I.M. Zones Record Establishing Performance exhaustion (this is, I'll admit, a teasing dip into what professional writers call foreshadowing--wherein the ending itself [in this case, unmitigated triumph of every stripe] is never in question. The drama emerges, instead, as a result of the reader's overwhelming itch of curiosity about how such an unlikely protagonist could possibly defy his "three score minus 3 1/2 year" ancience to prove himself.) ] to be possibly coughing up a hairball. I seem to have lost control of the previous sentence. Never mind! I shall soldier on like Dickens dim-witted twin, knowing as my smarter brother understood that stories emerge best when serialized over the course of eons and remunerated at a a satisfactory if not exactly handsome per-word rate... Chapter 1: Comes A Zonesman. In the events I planned to swim at this year's Zones, here were my best times in recent years and my age at which I performed them. For those of you who may have missed earlier mentions of my age, I am three score minus 3 1/2 years old, or 56 and 1/2, and will be FINA 57 for Long Course purposes this summer even though I do not officially become three score minus three until Sept. 24th of 2009, a date that present-minded vlog readers might want to jot down somewhere. Anyhow, here are my old bests of late: 50 free 24.53 set at age 56 at the Sprint Classic last fall 100 free 52.90 set at age 55 at Colonies Zones last spring, establishin the new Zones record for my age group and becoming a Zonesman 200 free 1:57.44 at age 56, again at the Sprint Classic last fall 500 free 5:24.57 at age 55, set last spring at Clarion University and out local Y championships here in the Pittsburgh area 50 fly 27.67 at age 56, set this past season at some hard to remember mid season Y meet, albeit after not swimming butterfly for three years to prevent shoulder pain 400 IM 5:11.59, at age 56, ditto for hard to remember Y midseason meet, again, after having not swum the IM for years because of shoulder pain. All the above swims were done either in a Fastskin 1 knee skin or one of those Tyr heavily discounted $56 suits that work pretty well as long as the Teflon-like coating remains in tact, that is to say, a few meets. ----------------------------------------------- Here are the times Bill and I ended doing at this year's Colony Zones while wearing the borrowed suit. I say Bill and I because it was not only the suit that helped me, but the spirit of Bill inhabiting the suit. Note: those hoping for endless analysis and dissection of the minutiae here shan't be disappointed! I plan to sautee the numbers every which way from here to CremePuff in vlogs stretching out over the remainder of my life. But to very quickly sum up, the suit absolutely helped, but I did not do the miracle times I was secretly hoping for; Michael Phelps has absolutely no cause to look over his shoulder at the likes of me, but I can't say the same for, say, Ryan Lochtke style lesser swimming greats who remain closer to my league as evidenced perhaps by my inability to spell their names. Anyhow, it's possible the suit did indeed promote absolutely miraculous improvements over a ruined Jim, but because my times seem to conceal from me the degree of this ruination, I might just assume I am pretty much as good as I was last year and thus modest improvements mean the suit contribute modestly. I fully acknowledge the possibility, indeed the likelihood, that without the suit, my "true" times would have proven so abysmal that I would have checked myself into an assisted living facility. Who knows? Anyhow, for now, here are the times I swam this year along with any improvements over the previous best times of the recent era: 24.17 50 free (.36 improvement; I missed Zones record by .03) 52.86 100 (set new Zones record, breaking my own record from last year by .03) 1:56.07 200 (1.38 seconds improvement over earlier season time; this one set new Zones record and was my lowest 200 time in 5-6 years) 5:24.84 500 (set new Zones record, breaking my own Zones record by 2-3 seconds, though it was also .27 second slower than last year's Clarion time) 27.00 50 fly (best time for me since I did a 26.86 at age 50 six years ago) 4:57.85 400 IM (set new Zones record, my all-time best time) Endless analysis to come. Tomorrow, the first of 34 short videos, most lasting no longer than 2 1/2 hours, will begin. I hope you can sleep tonight! I know I am much too excited myself to find my way to the Land 'o Nod!
Updated April 29th, 2009 at 11:22 AM by jim thornton
I rested Monday...felt like I had swine fly....I don't think I did cause I was much better today! Here's tonights workout: 1) 500 swim free warm-up 2) 2 X 300 Free on 5:15 2 X 200 Free on 3:30 4 X 100 Free on 1:50 3) 1 X 300 Free on 5:15 1 X 200 IM on 4:00 1 X 100 IM on 2:00 4) 1 X 300 Free on 5:15 1 X 200 Free on 3:30 1 X 100 Free on 1:50 5) 100 easy free cool-dowm 3,200 yds. I swam this workout by myself...everyone else was doing the shorter w/o and quit early. I don't know what that was all about? I am pulling an all-nighter Thurs. night...I'm driving my daughter and her buddy to Columbus, OH to a Brittany Spears concert. They have VIP tickets so they must arrive around 4:15 for all the backstage treats. I tried to find a Master's Team to swim with in Ohio but it didn't work out too well. I guess I'll just go shopping, then out to eat while I'm waiting on them. We will get home around 3:00 am. I have to go to work Friday so that means I'm up by 6 am. I think I'll be fine...will just have to crash friday nite. I do love a good adventure!
I did this during my lunch break today. SCY Solo 20 minute warmup: mix swimming, kicking, pulling, drilling {swam 300 -half free, half back kicked 200 on back alternating dolphin and flutter by 25 4 x 50 as 25 drill/25 swim, 1 arm free on 1-2, 1 arm back on 3-4 pull 200, no toys, just didn't kick and focused on body position, 100 free, 100 back} 100 easy free} 12x25 on 30 in sets of 3 choice: build, sprint, easy {did fly/free/back/free} 200 easy pull 8x50 free on :55 breathe 3/5 by 25 {w/ p&b, was between 37-40 on all} 100 easy 4x (start from blocks, with fast breakout and about 3 stroke cycles, then swim easy to wall and walk back) These are choice..... work on feeling out the breakouts a little more. {did 2 back, 1 fly, 1 free. the 2nd back felt awesome, I really launched. Fly start was pretty good, free not so good.} swim down 10 minutes nice and easy {did 250 free, 250 back} Total: 2600 yards 1 hour yoga class tonight.
Still feeling simultaneously and Yesterday, I swam very slowly for about 35-40 minutes with Stud and sat in a hot tub. Stud has a very fancy state-of-the-art snorkle! Got a post meet deep tissue massage later. The therapist said my calves were a "mess." She was worried the cramping problems might indicate some vitamin deficiency or absorption issue. Dunno ... I try to be careful about potassium. I think the suspect, which I tend to blame for all post 40s negativity, is hormones. The alternative is that I am not used to swimming that many events and doing starts. All the starts might have been what did in my calves. Hamstrings are tight as well. I was also cogitating on WTH accounts for my 50 evil at Zones. I recently swam a 50 evil in LC in a B70 that converted to about my seed time. So I was not sandbagging and the drop is somewhat inexplicable. I haven't been lunging, which is apparently good for evilstroke ... I guess it could be just overall strength improvement. Or maybe it was a well-timed fluke! I do feel like a owe a big THANK YOU to everyone giving me advice and encouragement on my blog!!! It really helps! Special thanks to Jazz and QBrain for all the weight advice. Jimby may think the B70 is "magic," and I do love it, but I'm inclined to think weights are more magical. Today, I hobbled out in the sunshine for a 5 mile jog (the word "run" is not really applicable & I walked an "up" on mile 4). Legs were dead, but it felt fabulous to be outside. Uploaded pictures from the weekend. I think we have a new candidate for Speedo Man! lol. Remind me never to take a picture with Hulk again. He makes me look like a freaking midget. http://forums.usms.org/album.php?albumid=65
Updated April 28th, 2009 at 09:37 PM by The Fortress
Actually Tuesday 28Apr09 (working nights does that to to you) 5:20am - UMHS / Y /solo /scy Warm up 400 Main 4x100 1:30 (hold 1:20) 20x25 ( 5 each stroke) :45 4x100 1:30 (hold 1:20) 16x25 (BR/BK drills) 4x100 1:30 (hold 1:20) 12x25 (3 each stroke) fast on 1:00 200 warm down (3000) A modified Jackie Hirsty workout. I have noticed that on the warmup, if I swim a continuous non-stop 400, I do better in the interval/sets. Getting tired of having a slow BK, so today Ive been putting more effort into it. Lords Gym 7:30am Assisted pull up 2x8 110 & 120 Assisted dips 2x8 110 & 120 Hip adduction 3x8 50 Hip abduction 3x8 50 Quad Ext. 3x8 40 & 50 Leg curls 3x8 40 & 50 Squats 3x8 80 Cable cross Pull down (BF) 3x8 25 & 20 Pull down (BK) 3x8 12.5 Lat Pull Dw 3x8 90, 100,110 Ball Crunches 3x10 Back Ext 3x10 Med ball routines, throws downs etc...between sets. (crunches on a stability (swiss) ball are more intense than on the floor, I put my feet up to the wall)
Updated April 28th, 2009 at 09:16 PM by EricOrca
Tue Apr 28th, 2009 Ordered B70 Legs, hope they arrive soon, need to get my modesty suit Weights Lat Press 6 x 40 6 x 45 6 x 50 5 x 55 lat pull 6 x 167 5 x 207 bench 6 x 135 6 x 185 NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 1 week & 3 days / 10 days TODAYS SWIM PRACTICE LCM Swam 6:30 - 9:00 Whitney Coached TSC diving well swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary saw ned doug, amy brandon, & Michael Lovato dove in 6:38 Warm Up 500 warm up 100 easy 4 x 25 FAST 10 sec rest between each 300 easy 25 fr easy speed went 10.5 150 easy 25 fr faster went 10.0 50 SDK went 24.8
Updated April 28th, 2009 at 12:03 PM by ande
Wow, my shoulders are now sore but it is a good kind of sore. The knee is still really stiff and it was painful to do the little bit of breaststroke that I did but after it was over the stiffness and pain got better. 1000 Free as 200 swim/pull/swim/kick/swim IM Pyramid on a :30/25 base held :50's on the 50 fly part 25 Fly 50 Fly 75 as 50 fly/25 back 100 as 50 fly/50 back 125 as 50 fly/50 back/25 breast 150 as 50 fly/50 back/50 breast 175 as 50 fly/50 back/50 breast/25 free 200 IM 175 as 50 fly/50 back/50 breast/25 free 150 as 50 fly/50 back/50 breast 125 as 50 fly/50 back/25 breast 100 as 50 fly/50 back 75 as 50 fly/25 back 50 fly 25 fly 400 Free kick w/fins EZ 5x100 @ 2:00 back w/paddles held 1:40's 500 Free EZ 2nd and 4th 100 as drill Total 4000 yards This evening I decided to get in with the kids to do some demonstrations. After about 300 of drill and watching the kids under water I did a 500 Free with Paddles and bouy while 6 of them did a 500 Free relay. And who won this race........COACH!
Updated April 28th, 2009 at 09:53 PM by Donna
Today, I felt the effects of having worked out 10 hours last week. Kept my swim short, borrowed one of geek's sets, and did the following: 300 warm-up 6 x 150 on 2:10 - with fins - 25 free, 25 rt.arm fly, 25 lt. arm fly, 50 free, 25 fast fly 50 easy 2 x 25: free on :25 2 x 25: 2 strokes fly, the rest free on :25 2 x 25: 4 strokes fly, the rest free on :25 2 x 25: 6 strokes fly, the rest free on :25 2 x 25: fly on :25 50 easy 2 x 25: fly on :25 2 x 25: 6 strokes fly, the rest free on :25 2 x 25: 4 strokes fly, the rest free on :25 2 x 25: 2 strokes fly, the rest free on :25 2 x 25: free 200 easy 2000 SCY Interesting to note that my fly without the fins felt better than my fly with the fins.
SATURDAY First event 100 FR 29.05, 33.07 1:02.12 PB drop from 1:03.85 Happy with it but think I chopped my stroke too much in the 2nd 50. Maybe there is some low hanging fruit to grab on my quest for a <1:00 time. Soon I am sure…soon! 2nd event 50 BR: 34.21 down from 34.83. Seems I’m not getting the stroke together soon enough in the race so I feel there is room for instant improvement with some focus. 3rd Event 200 BR :37.8, :41.15, :43.87, :42.55 good PB at 2:45.47 down from 2:54.49 (On converts from LCM it’s a drop from 2:48.xx STILL good for me!). I didn’t feel hurt enough afterwards so I have to get into splitting this thing better and get down below 2:40 SUNDAY 1st Event 100 IM 35.56, 37.55 1:13.11 a PB down from 1:15.94 happy for an odd event I just toy with. 2nd event 50 FLY :31.78 down from :32.65…officially serving notice to Heather Howland to WATCH OUT…even if she ducked COL ZONES 09! 3rd and final event the 50 FR :27.98…got my precious sub :28. I needed to get it on the board. I went with my longer stroke rather than my short and fast stroke on a gamble and it paid off. I have to A) trust my new stroke, and 2) work at increasing it’s turnover without losing speed. Over all a good meet and I didn’t come in last so I am happy with that. I get to play with my 100 BR, 100 FLY and 50 FR again next week. I will be débuting my 200 FR with flip turns too. I only did a “pretend” 200 FR swim at NEM a year or so back as a filler. We’ll see. I also have Jeff Roddin looking over his shoulder now...not sure if it's my swimming though! PS I know A) and 2); working as intended! Of course I have to thanks many advisors and insta-coaches for the helps and tidbits!
Updated April 27th, 2009 at 11:22 PM by SwimStud
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa. Warmup: 400 free - every 4th length, one arm free, breathing to side opposite working arm. 8x50 free on :55 - descend by 2s - I didn't do so well with the descending. I started out around :48s and dropped to :45s, then the last two I went about :40. Main Set: 2x75 fast free - on 1:15, 1:30 4x50 free on :55 - form over speed 2x75 fast free - on 1:15, 1:30 3x50 free on :55 - form over speed 2x75 fast free - on 1:15, 1:30 2x50 free on :55 - form over speed 2x75 fast free - on 1:15, 1:30 1x50 free on :55 - form over speed 5x100 on 2:00 - 50 kick/50 free Warmdown: 6x25 1-4 6 kick and roll 5-6 choice drill - I did backstroke 6 kick and roll 2550 yards Wow, 10 days off hurts!
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