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  1. Mix It Up 1/7/11

    by , January 7th, 2011 at 10:26 AM (The Labours of SwimStud)
    It seemed the snow would prevent my training partner from getting to the pool this morning so I was going through a pyramid on my own when she showed up. So I switched to the more IM based workout she brought.

    Warm Up
    600 FR/BK by 50 with fulcrums
    200 Fin Kick
    Main
    100
    200
    300
    400
    I used a snorkel and did all on 1:45 pace. Partner arrived and switched over.

    IM
    8 x 50 Fin Kick 7 & 8 no fins; did BR
    4 x 125 IM 2:15 add a 25 IMO
    2 x 200 3:00
    4 x 100 1:30 #3 IM 1:45
    it was written 4 x 200 #4 IM and 8 x 100 every 3rd IM but I had spent a lot of my stamina on the pyramid
    Cool

    300 EZ
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  2. Friday, Jan. 7, 2011 5:00am

    by , January 7th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    warmup:
    200 Free
    200 Kick
    200 Pull

    Main:
    8 x 100 Free @ 1:40, 1:35, 1:30,...1:05
    100 EZ
    1 x 175 Free Pull @ 2:00 I did a 1:57 looked at the clock and:
    1 x 150 Free Pull @ 1:50
    1 x 125 Free Pull @ 1:40
    1 x 100 Free Pull @ 1:30
    100 EZ

    16 x 25 Fly @ :40 FAST

    200 EZ Free
    -------------
    2750 Yards

    It's Friday!!!!!!!! ... now off to work...
  3. LCM you know what that means...FLY

    by , January 7th, 2011 at 08:17 AM (Mixing it up this year)
    Had no energy but forced myself to push hard anyway. Not too bad.

    3x400@7:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast the fast did not feel fast went 3:29, 3:30,3:25, 3:26, 3:25
    5x100@4:00 Free 35 easy/30 fast/35 easy sprint from red line at 15 meter mark to wall and back out
    200 Free w/snorkle
    100 Free easy

    Total 3500 meters
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  4. Sunrise/sunset double

    Today I wanted to try a double—the masters team have evening practice at 5 that I wanted to go to, but the pool is open LC only in the morning and I didn’t want to miss that either. Since I was already feeling a little tight and tired going into today, I planned to just do a long easy swim in the morning, and see how I felt in the afternoon. Here’s how it all worked out.

    Morning lap swim session:

    1200 lcm warmup (400s, 200k, 200p, 400 rev. IM d/s by 50)

    2000 straight (with pauses for equipment changes) done as 400 pull w/ snorkel, 400 pull w/o snorkel, 300 swim w/ snorkel, 300 swim, 200 swim w/ snorkel, 200 swim, 100 w/ snorkel, 100 swim [Today seemed like a good opportunity to get more comfortable with my swim snorkel. I actually enjoyed using it on this set, and found knowing I could breathe as much as I wanted helped me maintain a constant kick.]

    400 warmdown + play

    in-water stretching

    Conditions this morning were ideal—mid-40s air temp, 82 water temp, blue sunny sky by the time my swim ended. I was the only one in the pool for the last 30 minutes of the swim. The whole workout felt really good and blissy—I didn’t want to get out of the pool when I was done (hence the in-water stretching session) and was tempted to swim some more, but wanted t go into tonight feeling good.

    This evening’s team workout was scy, and the pool was packed with the kids team, the visiting college team, one water jogger, and us masters. I think all 20 lanes were in use—it was great to see. I shared a lane with my swim buddy Tracy, who is always a positive and fun presence. Chuck coached. Here’s what we did:

    1200 scy warmup

    8 x 25 kick @ :30, done as 2 x (easy, build, easy, fast)

    12 x 50 FR @ :45, done as 4 x (2 moderate, 1 faster)

    5 x 100 sprint FL kick @ 5:00:
    1st = 25 / :05 rest / 25 / :10 rest / 50
    2nd = 25 / :10r / 50 / :05r / 25
    3rd = 50 / :05r / 25 / :05r / 25
    4th = 50 / :10 / 50
    5th = 100
    [I did all these at 1:27 – 1:29, once rest was subtracted. I swam/kicked an easy 100 after each one during the 5:00 interval]

    8 x 100 FR pull easy @ 1:45

    8 x 50 FR w/fins @ 2:30, done as 25 moderate-fast, 25 sprint
    [These ranged from 26-28, and I did an easy 50 after each.]

    250 warmdown

    I really enjoyed this workout. The sun set during warmup, and there was lots of time on the sprint sets to admire the little slivery moon in the darkening sky, and to chat with other swimmers. I was glad to see the pool being so well used, and the relatively warm night seemed to have everyone in a happy mood.
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  5. Back to Power & Speed, Thursday, Jan. 6

    by , January 6th, 2011 at 04:21 PM (The FAF AFAP Digest)
    Drylands:

    RC Work, 10-15 minutes

    Other drylands, 45-50 minutes:

    flutter kicks on bosu, 2 x 100
    HS power squat, 160 x 3 x 10
    HS hi row, 160 x 1 x 10, 170 x 1 x 8, 180 x 1 x 8
    Total ab machine, 140 x 1 x 15, 140 x 1 x 10
    med ball slams, 2 x 10
    box jumps, 2 x 10

    new exercise (from Mr. Fort's trainer): Don't have a name for this, but it's a variation of an extreme angle isometric. You essentially plant your right foot on a high box or a stairway in an extreme lunge position (I used the 18 inch box), your left leg should be straight with your toe touching the ground, push up to standing position with your right leg. repeat 10x, let heartrate fall and then do other leg. 18 inches was not tall enough for me, but I tried to compensate by moving my plant foot to the far end of the box. The idea is to be in a very extreme lunge when you do the exercise.

    2 x 10, each leg

    Stretching, 20 minutes

    Hopped in the car, downed a protein fusion bar and banana and headed to the pool.


    Swim/SCY/Solo:

    no clocks, no fins

    Warm up:

    750 various

    Speed Work:

    6 x 50
    1st 25: standing broad jump into pool + fast eggbeater kick to end
    2nd 25: scull

    6 x 50
    25 fast breaststroke pull w/buoy
    25 easy backstroke kick

    6 x 50
    25 backstroke start and power kick to 15 meters (15 kicks on the first 4, on the last 2 25s, 15 kicks put me past the 15 meter mark), cruise in
    25 easy

    4 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 2050

    Hottub, 10 minutes

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

    Commentary:

    It felt good to do some speed work after all the aerobic work I've been doing lately. I'm not sure what I'll do tomorrow ... I may take it easy or take a rest day and go to my team practices this weekend. Mr. Fort and Lil Fort are going skiing this weekend with friends, so I'll have more free time than usual.

    Updated January 6th, 2011 at 11:22 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/07/10

    by , January 6th, 2011 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 easy swim

    8 X 50 1:00
    odd: easy even: fast
    8 X 25 sprint :45
    1 X 50 easy swim

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Twice through. Round 1 intervals left, 2 right

    OR

    1 X 300 IM 5:15
    3 X 100 2:00
    Twice through.
    100's: 1-fly 2-back 3-breast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  7. Thursday, 1/6/11

    by , January 6th, 2011 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    1 x 600 Continuous swim
    (went 200 free/200 back/200 free)
    4 x 50/10sr 25 steady effort - 25 build to fast with good finish
    (odds free, <40, evens back, <45)

    Set #1 : Kicks (900)
    Kick 9 x 100/10sr
    Alternate:
    100 front - 100 back - 100 side
    (no fins, did flutter on 1-3,7-9, dolphin 4-6)

    Set #2: Kick & Turns (500)
    20 x 25/30sr From mid - pool - Very strong kicks into and out of walls
    (Did 21 of these, (fly-back-free) x 7)

    Set #3: Swim - DPS (700)
    1 x 200 Free smooth/30sr dps
    (2:55 holding 15 SPL)
    8 x 25/30 dps in sets of 4 ds
    (back holding 17-18 spl and going 23->19 both times)
    3 x 100/2:00 free - Strong build - dps
    (went 1:17, 1:17, 1:19 holding 16 spl for these)


    Cool down
    100 easy free

    Total: 3000 yards
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  8. Feeling Sluggish

    by , January 6th, 2011 at 12:24 PM (Year Three: The Road Back)
    Looking at today's workout, it should have been challenging - but not hard. Does that make sense? We did 400's, 300's, and 200's all based on a 1:30 per 100 scy pace. I should be able to keep up - it feels like it should be that simple. And, while I did keep pace on the first 400, first 300, and both 200's, I dropped 50 yds on the second 400 and 300. I was just sluggish all morning. While I blame part of it on my cold, I simply couldn't find a rhythm and get in gear until practice was almost over (on the 200's). Frustrating to say the least.

    What do you do when you feel like you should be able to go faster, but can't find the speed? Here's one of my problems: when I think an interval will be challenging (like the 1:30 pace), I don't exactly panic, but I don't swim well - whether it's going out too hard or just spinning my wheels - my times are never fast - and I end up exhausted. On the other hand, when we do intervals that are greater, such as 100's on 1:40, I can swim repeats in 1:22-1:25 without fail - and without thinking about it. I find a rhythm and it feels good. Is that because of greater rest between repeats or just simple relaxation? Even when I try to tell myself to relax on the fast intervals, I still feel like I'm spinning my wheels? Tips?

    Now, I'm just hoping to recover enough to make a manageable showing at tomorrow's kick-fest. I ate my protein and carbs after practice - and stretched a bit - but my legs feel dead right now... kicking with no fins and making the intervals will definitely be a challenge.... Here's hoping for the best.
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  9. Thu Jan 6th, 2010 quite challenging

    by , January 6th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Thu Jan 6th, 2010

    Larry asked me if I wanted to do the hour swim this year, I'm thinking about it, maybe.

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    scy
    whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in 6:35ish
    trained with Todd & Brandon
    beside Richie, Chris, Tyler, Amy Larry, Kelly
    WORE yingfa jammer

    WARM UP
    assigned 200 sw, 100 ra, 200 sw, 100 la, 200 10k 3s

    Main SET:

    1 x 025 on 0:15 right into
    1 x 050 on 0:35 right into
    1 x 075 on 0:50 right into
    1 x 100 on 1:05
    made all (250)

    100 k easy

    2 x 025 on 0:15 right into
    2 x 050 on 0:35 right into
    2 x 075 on 0:50 right into
    2 x 100 on 1:05
    made all (500)
    200 k easy

    3 x 025 on 0:15 right into
    3 x 050 on 0:35 right into
    3 x 075 on 0:50 right into
    3 x 100 on 1:05
    made all (750)

    300 k easy

    4 x 025 on 0:15 (15 sec break)
    4 x 050 on 0:35 (15 sec break)
    4 x 075 on 0:50 (15 sec break)
    4 x 100 on 1:05
    made all (1000) (pretty sure I could have made it without the breaks)

    400 k easy did no board fly,
    100 br k

    4 x 150 on 2:15 done 50 k, 50 3 breaths, 50 fl
    I did fl stroke drill

    100 easy

    did some DPS 25's to find out the fewest number of strokes it took me to get across the pool & my best was 3 without kicking.


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    Updated January 6th, 2011 at 01:38 PM by ande

    Categories
    Swim Workouts
  10. Thursday, Jan. 6, 2011 5:15am

    by , January 6th, 2011 at 11:15 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    400 Free
    100 Kick
    300 Pull
    200 Free

    6 x 150 Free Pull @ 2:00 (held 1:43s)

    4 x 50 Fly @ 1:00 (32/33s)

    100 EZ

    8 x 25 Free FAST @ :40 (held :13's)
    These were actually pretty tough trying to recover fast enough for each one.
    ----------------
    2400 Yards


    The high school boys team came in during the last 1/2 of my swim this morning, and we moved over to give them 1/2 the pool. Afterwards while I was in the lockerroom getting dressed, I overheard the high school coach talking with the boys team that was there for practice.

    "You guys saw that guy that got out a few minutes ago? He's the one who hold the 500 record over at Eastmont (the other high school). That record was set in the mid 90's and probably won't be broken for a while. That makes him at least 30 years old (I'm actually 33). You know why it won't be broken? Because he worked hard back then, just like he's working hard right now. Do you think he has the time to play around in the pool? No way, he gives 100% every time he is here. And yes, he may be a little cocky, but he deserves it too."
    When I came out they were all swimming, and I told the coach "I heard you talking about me again." He just smiled and said he was trying to motivate them a little (I think he is just fed up with them that no one wants to give a little effort). I don't know if it will work though. The high school kids these days just don't seem to have that desire anymore. Too many other distractions out there in today's world compared to when we were all in school.
  11. Really wanted to sleep in this morning

    by , January 6th, 2011 at 08:47 AM (Mixing it up this year)
    I knew I needed to swim regardless of how much I wanted that extra sleep.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free drills w/fins mix it up by 100
    500 Free kick w/fins every 3rd 25 fast feel the burn
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25 #8-9@1:20 #10@1:15 made all but the last one held 1:25 on 1-4, 1:20's on 5-7, then 1:18, 1:19, 1:17
    300 Free w/snorkle
    100 Back easy
    100 Free easy

    Total 3500 yards
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  12. Wednesday, Jan. 5, 2011 6:30pm at Y - 2nd workout

    by , January 5th, 2011 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    This was my second workout of the day. I had to make up for not being able to swim on Monday...at least that's what I told myself. My little ones had swim lessons at the same time, and my mom was able to help out a little bit so I could swim at the same time as them. Normally I'm a good daddy.

    Warmup:
    200 Free
    100 Kick on back
    200 Pull
    200 IM Drill
    6 x 50s - 25 Dolphin Kick on Back/25 Free @ :55

    Main:
    1 x 125 Free @ 1:30 (1:23)
    1 x 100 Free @ 1:30 (1:15 recovery)
    1 x 75 FLY AFAP (as fast as possible) I was a :49 here
    100 EZ
    1 x 125 Free @ 1:30 (1:25)
    1 x 100 Free @ 1:30 (1:15)
    1 x 75 FLY AFAP - I think I had a :52 here...it was hurting a little more.

    At this point I had to start playing dodgeball with other "lap swimmers".
    5 x 100 Free Pull EZ :15 rest

    I convinced the 1 other guy to swim a set of 50's with me so we did:

    10 x 50's odd breast/even free :15 rest from last person. I was getting more like 25/30 rest.

    ------------------
    2700 Total

    1st double of the year...probably won't be doing any more any time soon. At least I made my GTD log tell me "Congratulations!! You're on track to meet your goal..."
  13. Wednesday Workout

    by , January 5th, 2011 at 09:24 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on deck

    Warm Up 300 Swim

    1 x 100 HARD

    50 ez

    12 x 50 Kick 1-6 Back/Free, 7-12 Breast/Free :15r

    6 x 150 50 ez/100 fast on 2:15

    500 Free with 1st 25 of each 100 Tarzan Swim

    6 x 50 choice hard :15r

    Warm Down

    The swim felt Great today!!!
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  14. 1-05-11 team practice

    THIS ONE WENT BY QUICKLY. I STILL AM NOT A HUGE FAN OF THE 100 DISTANCE OF ANYTHING. TRIED TO STAY LONG AND KEEP A GOOD PACE THROUGHOUT THE MAIN SET.

    400 SWIM
    100 IM DRILL

    MAIN SET WAS CONTINUOUS

    8X100 FREE [4@1:40,4@1:30]
    8X100 IM [4@1:50,4@1:40]
    8X100 PULL [4@1:30,4@1:25]
    50 EZ

    8X100 FREE W/FINS [4@1:25,4@1:20]
    50 EZ

    450 [3X 50 BK,50 BR KICK,50 FR]

    200 W/D

    4450 SCY

    DITCHED THE PADDLES ON NUMBER SIX OF THE PULL SET. QUADS CRAMPED UP BAD OFF THE WALL ON NUMBER FIVE OF THE FREE WITH FINS. OTHER THAN THAT IT THINK I DID FAIRLY WELL TONIGHT.
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  15. Wed., Jan. 5

    by , January 5th, 2011 at 06:32 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Class was vastly easier for me today and I felt energized instead of exhausted afterward. Don't know if I'm slowly adjusting to the heat or if it just wasn't as hot today. In any event, I had a very good practice, stretched out my sore muscles, and was a balancing maniac. (I slowly but surely am becoming quite adept at standing head to toe, which was my nemesis for awhile.) In addition to bikram being the best type of yoga for swimming IMO, it also provides an aerobic workout. Your heartrate is elevated throughout the workout, especially the last half, with the effort of holding the poses in the heat and humidity.


    ART, 30 minutes:

    After bikram, I dashed home to shower and then off to ART. I hadn't been since Dec. 3, and I really needed some upper body work. I am now clad with scads of blue KT all over my back and shoulders. I'll wear it the next few days in the water and will, as before, find it utterly un-performance enhancing.


    Commentary:

    I did sleep like a log after that magnesium injection yesterday.

    Had a great day today and it was topped off by my son getting a fantastic thumbs up from the Dartmouth lightweight rowing coach. He basically guaranteed admission if Fort Son will commit to Dartmouth and rowing. I think it's a no brainer, but Fort Son will have to give up his first choice school where he was deferred EA. He has to make a decision very soon, and we may be making a trek up to Hanover. Kinda psyched about the possibility of my son going to my alma mater.



    (Not that Hanover is a joy to visit in the winter.)

    Updated January 5th, 2011 at 08:50 PM by The Fortress

    Categories
    Yoga , ART
  16. Double Wed Jan 5th, 2010

    by , January 5th, 2011 at 04:02 PM (Ande's Swimming Blog)
    Double Wed Jan 5th, 2010

    since there's only one practice on Fri & I missed so much this AM I decided double today and work on some fast IM stuff


    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    BESS Coached
    UT Swim Center, main pool
    noon to 1:15 dove in 12:05ish
    trained with Marcio & Richie
    beside David, James Fike, Jon, Sharon, Larry, Jim, Bob, & Steve
    WORE FS PRO LEGS

    WARM UP
    400 easy

    Main SET:

    assigned 4 x 200 IM desc
    did 200 IM easy, 200 IM easy, skip # 3
    200 IM strong
    went 2:06


    200 fr 75%

    4 x 25 fl fast on 1:00
    moved lanes to race marcio and James
    went 11 on #4


    assigned 4 x 150 IM desc
    did 150 fl/bk/br; 150 fl/bk/br
    skipped #3
    150 fl/bk/br fast
    bess spotted my splits
    went 1:35


    200 fr 75%

    4 x 25 bk fast on 1:00
    went 11 on #4


    assigned 4 x 100 IM desc
    did: swam easy

    200 fr 75%

    4 x 25 br fast on 1:00
    raced marcio & james
    went 15's & 16's, 14 on #4

    skipped 4 x 50 IM desc
    skipped 200 fr 75%
    skipped 4 x 25 fr fast on 1:00
    to rest up for

    200 IM fast
    went 2:04
    dave vandam spotted my splits off the pace clock
    went 2:04 high
    27, 32, 35, 20


    50 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  17. Wed Jan 5th, 2010

    by , January 5th, 2011 at 03:52 PM (Ande's Swimming Blog)
    Wed Jan 5th, 2010

    Congrats to my Longhorn Teammate Mike Varrozza, awesome swimmer & owner of Waterloo Swim School, I trained in his lane yesterday and he said nothing to me about this article. yesterday he led the fly set so he was the lane leader & a wonderful draft provider for me.

    Longhorn's Mike Varozza Featured as a Lane Leader in Swimming World Magazine -- January 4, 2011
    PHOENIX, Arizona, January 4. MASTERS swimmer Mike Varozza of Longhorn Aquatics is featured in the latest issue of Swimming World Magazine as a Lane Leader.
    Lane Leader is a semi-regular feature that celebrates Masters swimmers within the magazine. These swimmers all have a unique story to tell, and Swimming World is happy to shine the spotlight on these athletes.


    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in 7:05ish
    trained with ? & Tenielle
    beside Tyler, Ned, paul & nate
    WORE brief

    WARM UP
    missed it

    Main SET:

    assigned 4 x 200 IM desc
    missed it
    assigned 400 fr 75%
    missed it
    assigned 4 x 25 fl fast on 1:00
    missed it

    dove in

    4 x 150 IM desc

    400 fr 75%

    4 x 25 bk fast on 1:00


    4 x 100 IM desc

    400 fr 75%

    4 x 25 br fast on 1:00


    4 x 50 IM desc

    400 fr 75%

    4 x 25 fr fast on 1:00

    100 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/06/10

    by , January 5th, 2011 at 03:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50
    1 X 200 3:40
    5 X 100 1:40
    1 X 300 neg split

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    2 X 100 @ 100% 4:30
    1 X 100 easy swim

    SCY

    1 X 100 IM 1:50
    2 X 50 stroke 1:10
    4 X 25 stroke fast :50
    1 X 50 easy 1:10
    Three times through. IM'ers: 1 round each fly, back , breast.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  19. Wednesday, 1/5/11

    by , January 5th, 2011 at 11:39 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    1 x 200 Swim
    (free and back)
    2 x 100/1:40 Build
    (free around 1:25 for both)
    4 x 50/1:00 ds (last 12 1/2 kick Fast into wall) (back around 45)
    8 x 25/30 Strong IM

    Main Set:
    Pull: 300 free - 200 back - 100 free: with catch paddles and buoy,
    Kick: 200 flutter w/board and snorkel - 100 on back,w/8 SDK off each wall
    Drill: 100 IM, 1 arm drill for fly, back & free; pull w/dolphin for breast

    Set 2 (800)
    8 x 25/30 - Odds: Fly Evens: Dolphin kick
    (did w/10 sr after kick)
    4 x 50/1:10 - 25 Back - 25 Flutter on back
    (was around 50 on these)
    4 x 100/1:50 Free - 25 swim - 25 drill - 25 kick - 25 swim
    (around 1:35 on these. drill was fist)

    Cool down
    200 Swim

    Total: 2800 yards
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  20. A day for fours

    This morning I swam with the Panama City Beach Masters, with Coach Chuck on deck. It was in the mid-50s at 6am, and we had a good-sized group (about 6-8 swimmers) at the pool. I shared a lane with swim buddy Mark for most of the workout. Here’s how it went:

    Warmup: 600 lcm choice, alt. swim/kick/drill by 100s

    8 x 50 pull @ :55, 4 relaxed + 4 descend

    4 x 200 FR @ 3:15, done as 150 easy/50 fast, 100e/100f, 50e/150f, 200f [3:02, 3:00, 1:54, 1:47]

    4 X 100 K @ 2:30, desc. [2:10, 2:00, 1:55, 1:50. Coach endeared me to my temporary Florida teammates on this set by pointing out that if I was doing kicks on 2:30 without fins, they should be able to do them on 2:20 with fins. Pointed questions about when exactly I was returning to NYC followed.]

    4 x 150 FR/BK/FR @ 2:40, with FR=easy, BK=fast

    4 x 50 K @ 1:10, desc. [1:05, :59, :54, :50]

    4 x 100 FR swim w/ paddles fast @ 3:00 [1:20, 1:18, 1:17, 1:18, last one without paddles]

    800 warmdown

    I wasn’t pleased with my times on those last fast 100s. I wanted to blame the paddles—I’m still getting accustomed to swimming while wearing stuff, and it felt pretty awkward trying to sprint with them—but I was no faster when I took them off for the last one. I am happy with the gains I’ve made in my basic fitness and endurance over the last few months, but worry that the emphasis on longer stuff has caused me to lose some speed. So I’m looking forward to my workouts with the coach here—he tends to do lots of kicking and Salo-sprint style sets, particularly at the Tues/Th scy evening workouts. It will be good to remind my body how to go fast again. I think I have enough of a base at this point that I can intersperse those workouts with some longer ones in the mornings without it being too hard on my body.

    I was also glad to get in my swim and get back home before the rain hit. Here’s a picture of the approaching line of thunderstorms:

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