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  1. 11.9.11 Wednesday workout - racing the hs swimmers

    by , November 9th, 2011 at 10:00 AM (Pete's swim blog)
    Led lane w/ Kent (he did stroke, I did free) next to Dave, Dave, Teresa, Roger and Jeffrey. Wore my Aquablade jammer. Pool temp 83.


    400 warm up

    8 Times through
    * 100 - 1:15 odds free (1:07 - 1:10), evens pull (1:05 - 1:07)
    * 100 Kick - 2:15 (Last 2 were 1:28, 1:26 br kick)
    25 Easy

    12 x 50 - 1:00 IM Order from dive
    50 Easy

    4 x 200 Medley Relay ~ 9:20
    Not sure if this is written correctly. We did four 200 medley relays back to back. 4 old guys vs. 3 HS swimmers. The old guys got to stick w/ their specialties (Roger - Back, Me - Breast, Dave M - Fly and Dave B - Free). With only 3 on the HS team, they had to rotate throught the strokes and didn't really have a strong breaststroker. The first 200 went to the HS swimmers. Roger and I held them off on Back/Breast but we lost a lot of time on the fly/free. We made it up on the second 200. Roger kept us within about 2 seconds on the back stroke and I ripped the dive surfacing ahead of Teresa on breaststroke. I put another 2 seconds on her which we held up to the last 200. It looked good until the last 50. We had about 3 seconds to spare and Dave B is a good freestyle sprinter. Kent was on fire though and outtouched him at the wall.

    125 Cool down

    (3000 total)
    Swim Workouts
  2. Typical Wednesday 11/09/11

    by , November 9th, 2011 at 09:49 AM (Workout Swimmer)
    500 back/free
    500 pull, speed play by 50's
    8 x 50 kick on the minute
    8 x 50, desc by pairs on :50
    4 x 25 sprint
    200 easy
    12 x 100 on 1:20 (these were very hard, and I actually barely made them - rested after 6)
    4 x 150 kick on 2:45
    100 easy
    2 x 400 pull, first one no paddles, 2nd one faster than the first (5:17 - too slow)
    200 easy

    Total: 5000 (possibly forgot something, possibly not, as the kids have HS State this weekend, and he's resting them)
  3. Seeing some strength and speed in my legs... Finally!

    by , November 9th, 2011 at 07:42 AM (Mixing it up this year)
    The hard work is paying off, on one of my last kick sets I was right next to Cathy who normally can beat me at kicking free but today I beat her and not by a little, by a lot!

    500 Free w/snorkle every 4th lap kick
    500 Free w/fins kick every 3rd lap fast
    2x[3x100@1:30 as 50 Free/50 Back w/paddles & bouy
    ....[1x200@3:30 Free
    500 Free kick as 25 top of the water kick/25 just below surface kick/25 deep kick
    200 Free easy

    Total 2700 yards
  4. Tuesday, 11/8/11

    by , November 8th, 2011 at 03:41 PM (A comfort swimmer's guide to easy swimming)
    Was tired, slow and sluggish this morning. Glad to have an easy workout.


    Warm up (800)
    200 swim - 100 kick
    200 swim - 100 drill
    200 swim
    - Did the 200's as a mix of free and back
    - kicked on back, and drill was fist swim

    Backstroke Swim (400)
    4 x 100/2:00 desc 3, hold #4
    - went 1:35-1:32-1:30-1:29

    Kicks (500)
    2 x 250/10 sr
    150 kick - 50 drill - 50 swim build
    - free on 1st one, back on 2nd

    Warm down
    100 easy free
  5. Struck Down Again, Tues., Nov. 8

    by , November 8th, 2011 at 03:06 PM (The FAF AFAP Digest)

    600 various

    8 x 50
    odds = caterpillar
    evens = single arm fly

    8 x 50
    odds = backstroke kick
    evens =SSR drill

    8 x 50 w/paddles
    odds = torque drill
    evens = front scull

    50 EZ

    Total: 1850


    After being healthy for maybe a week, I was struck down again on Saturday night. This sickness doesn't have the flu-like symptoms of the first. But it is a nasty cold. Was reduced to noodling about today, and had no energy. Really hoping I don't miss another full week of training; haven't been in the water since last Friday. In view of this double whammy and my Thanksgiving trip with Teen Fort, I am scaling back expectations for NE Champs. I won't be doing a full taper -- not much to taper from right now. Might just quit weights on Nov. 30 and rest in the pool 5 days. I'll assess again later. I think I should be exempt from illness at least until after xmas!

    And I have good news to report about my Lil Fort. She shocked us this weekend by dropping over a 1:00 in her 3K qualifier race and running under the NQT by 13 seconds. She might be learning to pace herself a bit better; she'd been starting out too slowly. Unfortunately, she had already committed to an all star soccer tournament, which is the same week as nationals. But there is always this spring or next year! She was thrilled.

    Toddling back to the coach ...

    Updated November 8th, 2011 at 03:15 PM by The Fortress

    Swim Workouts
  6. Nov 8, 2011

    by , November 8th, 2011 at 02:59 PM (Canuck Countdown)
    215 days until Day 1 of the FINA World Masters Championships

    Monday, Nov 7

    I did 50 minutes of Hatha Yoga over the lunch hour. This is my 5th class since September 26 (always at noon on Mondays).

    Sunday, Nov 6
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    300 swim
    300 kick
    300 pull
    300 swim

    The following set was continuous
    • 10 x 50 drill @ 1:00
    • 10 x 50 swim @ :50 (held :37 -:38)
    • 10 x 50 kick @ 1:10
    • 1 minute rest
    • 10 x 50 swim @ :45 (held :37 -:38)

    500 choice with fins (tried out my new monofin!)

    4 x (4 x 50 as 3 drill, 1 swim) @ :60, IM order

    Total Distance = 4500 meters

    Updated November 9th, 2011 at 11:23 AM by lewba

  7. Tuesday, Nov. 8, 2011 5:00am

    by , November 8th, 2011 at 01:55 PM (Fast Food Makes for Fast Swimming!)
    I felt great this morning...could it be from the extra hour or so of sleep? Or could it be from the fact that I didn't swim twice yesterday? Or both?

    Our T/Th group is starting to pick up in attendance now, so I have to "figure out" my workouts now rather than always having a lane to myself. I swam with another guy who is about a 1:20-1:25/100 swimmer, and we made it happen. I could split the lane, but I really hate that, and so did the other guy. He's a former U of Ariz. swimmer, but is (PWB's age) and out of shape.

    100 Free
    200 Free
    300 Free Pull
    400 IM Drill
    500 Free Pull
    200 Free (waiting for lanemate to finish whatever warmup he was doing)

    Main: @ 1:30/100 Base
    I led the lane doing IMs while "other guy" did freestyle trying to make the interval.

    50 Free
    100 IM @ 1:30 (went 1:15)
    200 IM @ 3:00 (went 2:31)
    300 IM @ 4:30 (went 3:45)
    400 IM @ 6:00 (went 4:58) I was at 3:55 at the end of breast, so came home in about a 1:03. Still need to learn to push the middle 200 of the IM. Still this is a very good time for in practice, and at the end of the uphill climb.
    300 Free relax - the 400 IM wiped me out!
    200 Free relax
    100 Free relax
    50 Free relax

    3400 Yards

    I'd like to double again, but probably will be working on the water pipes in my basement, depending on if we get the materials today. Basically our old pipes are so plugged up with that we have no pressure in the kitchen or bathroom sinks. Sucks.
  8. Give me a foot, and I'll go a mile

    by , November 8th, 2011 at 12:38 PM (Too Neurotic to be Suitably Aquatic)
    I swam at the Tarrytown YMCA today, I think the water was about 82 degrees. They had been doing so well keeping it cool this summer. That, combined with a sort of overwhelming malaise I’ve had recently led me to do a more technical and restful swim:

    4x25 free
    4x50 rev. IM

    4x75 kick, drill, swim IMO

    4x100 @2:00

    50 kick, 100 swim, 200 broken IM, 300 pull breathe 3,5,7,3,5,7

    50 kick, 100 swim, 200 broken IM

    50 kick, 100 swim

    50 kick

    10x50 (these I went all out)

    4 @ :50 r:30 (made it on :45)

    3 @ :45 r:30 (made it on :40, :43, :45)

    2 @ :40 r:1:00 (made it on :36, :45)

    1 @ :35 (made it on :37)

    300 work the turns & swim down

    The best thing about today’s practice was working my new flip turn. I get such a better push off the wall just by dropping my feet down a few inches. That little bit of extra tuck gives me so much power, and I’m looking forward to giving it a go at team practice tomorrow, where I usually get left in the dust at the walls.

    Another thing I’ve been giving some thought to lately is eating, and I don’t mean in the way that I think about eating all the time. I am trying to come up with a better post-workout plan. First breakfast, the before swim one, is usually oatmeal or cereal. I would like to cut out the cereal, but there are a lot of mornings where I just can’t stand to eat a hot breakfast, or do anything more intense than adding milk to a bowl. After practice, I’ve been eating a bar of some sort or another. But those make me really sick to my stomach, and that’s across the board: Cliff, Granola, Nutri-Grain. So I throw it to the group: anyone have a good on-the-go snack that’s refreshing and somewhat good for you? Do I need to work smoothies or something like that into the mix? And is there a way to do that for the blender-cleaning adverse?
  9. Monday's Workout & My Postal Swim

    by , November 8th, 2011 at 11:35 AM (Year Three: The Road Back)
    Yesterday just got away from me, so here is what we did yesterday. I must say - I really enjoyed doing this workout - and - I actually had a good descend on each of the 4 sets of 4x100's!

    400 Warm-Up
    1 x 300 Kick on 6:00, 1>3 100s within
    8 sets:
    - 1 x 50 Drill on 1:00
    - 1 x 50 Free on :50
    4 sets:
    - 4 x 100 Free on 1:40, 1>4 (went from 1:30s to 1:18-1:19s)
    - 2 x 25 Free on :30
    1 x 300 Kick on 6:00, 1>3 100s within
    100 Cool-Down
    Total Yards - 3700

    I have been wondering when I could get my 3K Postal Swim done - and was planning on dragging my husband to the pool this weekend to count for me. Then, I saw today's workout. After the 400 Warm-Up, it simply said "6 10-minute swims". So, without much for my coach to do on deck, he agreed to count/time for me and took my splits in between making sure the rest of the swimmers went off on their next 10-minute swim when they were supposed to. My goal for the 3K swim (especially since I've never swam that far non-stop before) was just to hold at (preferably under) a 1:30 per 100 pace. The result? My final time was 44:26.88!

    This swim was not about "winning" the postal challenge, but completing it instead. I've discovered that my body is much stronger than my mind thinks it is, so this swim was more about staying mentally strong throughout.

    And... the 6K Postal will have to wait for next year.

    Enjoy your swims today!
    Swim Workouts
  10. Last night and this morning

    Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.

    10 min. choice

    Kick set
    200 w/fins @ 3:00 at 80%
    3 x 50 no fins @ 1:20 AFAP
    200 w/fins @ 3:10 at 85%
    3 x 50 no fins @ 1:15 AFAP
    200 w/fins @ 3:20 at 90%
    3 x 50 no fins @ 1:10 AFAP
    200 w/fins @ 3:30 cruise
    3 x 50 no fins @ 1:05 AFAP

    100 EZ backstroke

    For the following my pattern was like this
    #1. backstroke 90%
    #2. breaststroke 90%
    #3. free/back by 25 smooth
    #4. backstroke 100%
    #5. free 100%

    5 x 125 @ 2:15
    5 x 100 @ 1:50
    5 x 75 @ 1:20
    5 x 50 @ 1:10
    5 x 25 @ 45

    100 w/d


    The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff

    This morning was very low key by my self. Just stretch out time.

    300 IM drill
    200 kick/swim by 25

    3 x 500 w/30 broken
    #1 300 r/15, 200
    #2 200 r/10, 100 r/10, 100 r/10, 100
    #3 200 r/10, 100 r/10, 4 x 50 r/5

    200 w/d

  11. Workout Goal Times 2012

    by , November 8th, 2011 at 10:15 AM (Workout Swimmer)
    Took a look at the Top Ten Times in my age group & did a small comparison of my times. So sad. Luckily I am so old I can barely remember my times from when I was actually competitive! However, since I started actively trying to improve & began swimming with the kids, I think I may have improved a little bit. I know my LCM times comparitively were faster than my first SCY times in March at the St.Pat's meet. Here's my goal times - to be done in workout in the middle of a set, or whatever - what I hope I will be able to do from a push, without toys, prior to SC Nat's, any time I want.

    50 free - sub :32
    100 free - sub 1:05
    200 free - sub 2:18
    500 free - sub 6:00
    800 free - sub 9:40
    1000 free - sub 12:30 (if we ever do one)
    50 fly - sub :35
    100 IM - sub 1:15
    200 IM - sub 2:50
    100 Br - sub 1:30
    200 Br - sub 3:05

    Hopefully these are not too lofty, and I'll be able to come back in Feb or March & drop them further.

    Meanwhile, what I've been doing - on Saturday, went to Panama City Beach to watch my 72 year old mother SCRATCH the stupid Iron Man, so I got to sit out in the cold wind on the beach all morning for nothing! - my shoulders & neck were so tight & achy, it took until this morning to to recover!! I am glad however, that she has finally come to the realization that she is not up to doing an Iron Man any more. I think she has only finished one or two in her entire tri career - which admittedly, is better than I will ever do, but still, I think she enjoys saying she is an "Iron Man" more than she enjoys being an "Iron Man". (Kinda like you enjoy saying that you are expecting twins, but then the reality is not so fun)
    So, no workout Sat or Sun, Mon AM I was tight and only went about 3500 yards, and then this AM, I swam solo & got out earlier than necessary (forgot that since there were only 2-3 people in the pool at any given time, that my locker room time would be seriously faster, given the lack of competition for showers & lack of comraderie!)

    600 back/free
    800 locomotive pull w/out paddles (1 to 4 & back down to 1)
    2 x 200 kick no zoomers (who was I trying to keep up with, other than me?)
    100 easy
    4 x 150 IM twitch on 2:30
    4 x 100 free pull on 1:25
    4 x 50 on :45
    50 easy
    4 x 150 IM twitch on 2:15
    (skipped the 4 x 100 pull on 1:20, cuz I thought I was running late)
    4 x 50 kick on 1:00
    50 easy
    Total: 4000 SCY

    Feeling very lonely today. Read some other posts, where people were complaining about others in their lanes, too many waves from people kicking, and I thought, I WISH! Also read a nice post from guys planning on doing 30 x 100 on the 1:15 or 1:10, and again, I WISH! I could only do this if I had someone to push me, otherwise, I just can't seem to get up and go - the people at lunch seldom do more than a set of 5 of anything, and ATAC usually does max 8 x 100 on 1:20 in the mornings. I'm sure they push it way more in the afternoons, but then again, I wouldn't know, since I'm working. Grumble grumble.
  12. 11.8.11 - Tuesday short workout

    by , November 8th, 2011 at 08:17 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey (some). Short workout for us w/ a good bit of kick that I normally don't do. Wore my Aquablade jammer. Pool temp reasonable but I didn't check it.


    450 Warm up

    25 Kick fly + 100 up/down backstroke kick - 1:50 (:10)
    50 Easy

    I could only get up to 25 backstroke kick before I got less than :10 rest on the wall.

    25 Kick fly + 100 up/down backstroke kick - 2:00 (:10)
    50 Easy

    We upped the time so we could get more kick in on the second round. This let me work up to 50 backstroke kick.

    200 Pull - 2:20 (2:15)
    200 Pull - 3:00
    200 Pull - 2:20 (2:16)
    200 Pull - 3:00
    200 Pull - 2:20 (2:15)

    Made these suprisingly easy. My right paddle split in half last week so I did these with just a pull bouy. It was supposed to be 5 x 200 on 2:20 but neither Dave or I are quite at that speed yet. I'm getting closer though. Maybe with paddles I could do 3 or 4.

    150 Cool down

    (3700 Total)
    Swim Workouts
  13. Good old Fly day

    by , November 8th, 2011 at 07:23 AM (Mixing it up this year)
    My back needed some loosening so .... Fly it away!

    500 Free w/snorkle every 4th lap kick streamline
    500 Fly kick w/fins on back
    8x25@:45 Fly w/paddles & fins
    10x50@1:00 Fly drill w/fins as 25 skull/25 underwater recovery
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    500 Free w/snorkle every 4th lap kick streamline

    Total 2700 yards
  14. Monday, Nov. 7, 2011 5:00am

    by , November 7th, 2011 at 09:48 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick
    200 Pull
    100 Kick
    100 Fly Drill

    6 x 150 Free Pull @ 2:00 (held 1:40-1:43)

    probably was about 80% or so on these, not very hard effort.

    8 x 50 Kick w/board @ 1:00 (held :50s)

    6 x 100 Free @ 1:20 stretch out 1:12s

    200 Kick w/ board EZ

    2800 Yards

    Nothing too special with today's practice. Just a good stretch out from the weekend of non swimming.
    I was going to get in again tonight while my kids were at lessons, but I had a small kitchen sink problem to deal with when I came home from work! Even though I'm a swimmer who gets wet almost every sucks to get wet in this way!

    I'll plan to double it up tomorrow, and then begin to shut it down towards the end of the week. I'm only 8 miles behind my GTD pace (of 500 miles) after today.
  15. Catching up a little

    by , November 7th, 2011 at 05:08 PM (Random Nonsense)
    I have been busy with limited internet for a few days.

    Thursday SCM Solo
    Main Set
    - 5x200 on 2:40 (made it)
    - 2x100 on 1:15 (1:12, 1:15)
    - 50 q-break
    - 2x100 on 1:15 (1:12, 1:15)

    - short open water swim (maybe 1k max) in board shorts

    Monday (today!) Team Practice SCY
    Swam with New Fast Girl (NFG) much to her dismay

    Warm up
    - 300 swim
    - 4x75 drill/swim/drill
    - 300 swim
    Transition (repeated twice)
    - 4x25 UW work on streamline, breath as much as needed
    - 5x50 kick on 50 w/fins (no fins for NFG)
    Main Set
    - 4x75 on 1:00 (50-52)
    - 4x175 on 2:20 (~2:02s)
    - 4x75 on 1:00 (50s)
    - 8x25 on 30 fast/qbreak (14,14,14,13)
    Cool down
    - 200 ez

    NFG had no trouble with the 50s on 50 kick (she picked that interval). I could probably make the first one.

    I think a couple of guys about my age (we are all about 35 now, so I don't know which age group they land) are entering the 100IM at the end of a very short meet, when we should all be toast. Should be fun. One is Josh who I usually share a lane with, and I think we are entering the exact same lineup: 50, 100, 200 free and 100IM. No one has entered yet
  16. Chelsea Morning

    Today Hannah and I tried a new pool, at the Chelsea Recreation Center on West 25th Street. The city built this cheerful 6-lane, 25-yard pool in 2003, and I had been there before for swim meets and polo practices, but never for lap swim. It costs $150 to join this rec center for a year—a good deal if I lived in the neighborhood—but on the first Monday of every month you can visit NYC rec centers for free, so we took that opportunity to extend the pool tourism season.

    The lap swim hours are relatively crowded, but most everyone we swam with was a competent circle swimmer. We had from 3 to 6 people in our lane during our hour-plus session. The lanes are fairly narrow, and the lane lines had the largest diameter floats I think I have ever seen, so that didn’t leave much space to swim in. I left the pool a little banged up—one sharp breaststroke kick to my upper arm, and a couple of solid hand-hits. Luckily I noticed that there were backstroke flags on only one end of the pool before I added a concussion to that list!

    The walls to the pool are decorated with tile murals of dolphins and other sea life, and there were skylights in the ceiling.

    (Today the lane ropes were red, and this set of flags was not there.)

    There was also a spirited table tennis game going on in a glass alcove above the pool—I watched some of it during breaks between swims. This rec center seems to have a serious table-tennis crowd—games were already going on when I arrived at 7 am, and they had that very competent-sounding rhythm to them.

    We were able to get in a decent workout. I had planned to suggest Carolyn’s IM set from yesterday, but with only one set of flags and crowded conditions it seemed like that one should wait for another day. Instead Hannah modified Brad’s workout from last Thursday’s TNYA practice that I had missed. Here’s what we did:

    1050 scy warmup

    300 FR
    2 x 150 FR / BK by 25s
    300 FR pull
    3 x 100 kick
    300 FR
    4 x 75, odds FL / BK / BR, evens BK / BR / FR
    300 FR
    6 x 50 FR with sprint kick @ biggish rest
    [everything was on go-when-there’s-space intervals]

    250 warmdown

    Once we were done it was an easy and beautiful walk through a few blocks of Chelsea back to the subway station. What a gorgeous sunny morning—I’m glad the time has changed and there’s sunlight earlier in the morning now!
  17. Monday 11/07/11

    by , November 7th, 2011 at 03:42 PM (Chowmi's Blog)
    Today I swam with the team!
    I know I won't tomorrow due to a conference call. I am now on a run rate of 1 hour workout with team, 2 x 30 min on my own, and 1 vasa day. I don't think that's too bad!

    SCM, Baylor Fitness Center
    Billy Glasstetter coached

    Warm up
    200 swim/kick/pull

    8 x 50 on 1:00

    4 x 200 pull; 2 on 3:00 2 on 2:45
    == tricked ya! I actually did part of this set!!!

    1-2 Pull with paddles and buoy (held 2:30
    3 Swim just under 2:35
    Disgusted with myself for actually doing the whole 200 thing, so sat out #4 and did 4 x 25s easy.

    6 x 100's pull 1:30
    ==>no! did them kick with fins;held 1:20

    8 x 50 kick on 1:00
    no fins. held 52-49

    Easy swim 50

    Today was nearly a wasted day. The lanes were so crowded with 5-6 per lane. I had no where to go except fall into line and go the entire distances. I went 3rd on the 200's. While it was nice to marvel at how fast I could pull (I haven't really pulled any sets since circa 1994), I just didn't see the point of doing 200's when I have a 50 free coming up this next weekend.

    I did bust my choppers on the kick at the end, hooray! That is a strong set to actually descend-no-matter-what on the last ones to under 50.

    Next up:
    A really lose-sleep, high anxiety rest of the week at work. Then my cameo 50 free on Sunday! After that, i'll decide what to swim at our DAMM meet. I currently have the #1 time in SCM 50 free, but i'd be surprised if it held up. Do I care? Not sure. Probably not. I'm too busy losing sleep and getting headaches over my work.
  18. First meet in a while, plus some odds and ends

    by , November 7th, 2011 at 02:22 PM (Life in the (not so) fast lane)
    This weekend I did the Miami Redfin meet in Oxford, OH. It was my first meet since Y Nats in April. I have not been training very consistently over the summer, focusing on a few OW events and running the Columbus marathon (my first ever), which I did last month. This was just a good chance to see where I am and what I need to work on most.

    Although I don't have too many SCM times to compare against, I did set new PRs in the 100m free and 100m IM (that one by almost 6 seconds from a year ago. One nice thing about being in only my second year of competitions - I set lots of PRs). I think working on building core strength and improving my dreadfully weak kick is starting to pay off. My other events were mostly average for me, which, given limited training and a general lack of conditioning I can't complain too much about.

    However, one very disappointing thing was my 50m free. My start felt great, got some hard SDKs in, smooth breakout, and I was really cranking. It was going very well until I totally flubbed the turn - somehow mistimed it *badly* - and had to stop, reset my feet on the bulkhead, then push off. I would have easily broken :30 for the first time had I gotten it right. Oh well, not much margin for error in a 50 free. Even though I won't do another SCM meet this year, I think that's a pretty encouraging sign as far as making progress. I expect to break into the 27s at the next SCY meet.

    Some other things:

    I started doing my own workouts in a different pool since the one I had been going to just got too crowded. Not only is this one empty most of the time I show up, but the lifeguard doesn't care if I work on starts off the blocks on my own. It's nice of him to bend the rules a little for me, so I'll just keep that our little secret.

    In GTD, 500 miles seems to be a very difficult goal to attain with the way my schedule usually is. I couldn't quite make it last year, and I'm right about 365 now. I'll probably finish the year in the low 400s, which is still pretty good. I'm sure I'll reach that goal next year! I hope I get my mesh bag this week. Mine is on its last legs.
  19. Workout 11/07/11

    by , November 7th, 2011 at 01:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) 200 FR/200 BK w/u

    200 FR Pull with Buoy (2:15)
    8 x 50 kick
    200 FR Pull with Buoy (2:19)
    1 x 50 EZ
    4 x 100 IM
    1 x 50 EZ
    8 x 50 (25 drill, 25 sprint)

    200 junk w/d

    (2300, 45 min)
    Nice to get back into the water for the first time since Thursday. I am picking up one twelve and one 4 hour shift this week, so I am working 8-8 M-Th, so the only time I can swim is 6-7:30. I don't enjoy getting up this early, so I got the pool a tad after 6:30 and found the crowd beat me there! I found that my turns were not very springy, so I focused on that today.

    With the Riverton (Maine) meet coming up this weekend, I am making myself get up early to get some form of a workout in. As I was getting changed, my wife hollered in to the locker room to see if I was there - reminded me of my mom trying to hurry me out of the locker room when I was 8! haha

    Good times. Fast times coming this weekend ...

    Updated November 7th, 2011 at 10:48 PM by rxleakem

    Swim Workouts
  20. Monday, 11/7/11

    by , November 7th, 2011 at 12:49 PM (A comfort swimmer's guide to easy swimming)

    Warmup (1300)
    500 swim choice
    - did free & back
    5 x 100 build, 1, 3, 5 free/1:40; 2, 4 back/1:50
    - ave 1:21 on free, 1:30 on back
    12 x 25/40, desc to fast by 4's
    - did 1-4 fly, 17 on fast; 5-8 back, 18 on fast; 9-12 free, 15 on fast

    Main Set (450)
    150 build - went 2:05
    25 from blocks - did fly, 16
    (easy 25 to get back to start end)
    rest 1:00

    100 build - went 1:20
    25 from blocks - did back, 17
    (easy 25 to get back to start end)
    rest 1:00

    50 build - went 37
    25 from blocks - free, 15
    (easy 25 to get back to start end)
    rest 1:00

    Warm down (350)
    4 x 50/1:15 easy free and back
    150 easy free
    100 easy back

    2100 yards