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  1. Wednesday, 2/9/11

    by , February 9th, 2011 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 Swim
    200 Kick
    200 IM drill
    4 x 50/55 build each IM Order

    Swim Set #1 (600)
    4 x 150/2:30 Odds free; evens Back
    - Free was around 2:00, back was under 2:15

    Swim Set #2 (400)
    8 x 50/1:00
    #1, 4 , 7 free ds to 85%
    - 40± on these
    #2, 5, 8 back FAST
    - 40± on these
    #3 and 6 Fly - long underwater dolphin kick off walls
    - 42± on these, I took an extra 30 sec rest before #6.

    Swim Set #3 (600)
    8 x 75 /1:30 - count strokes 1st 25, add 1 stroke on 2nd 25, add 2 strokes on 3rd 25
    - 1-4 free, SPL =16-17-18, times 58-60;
    - 5-8 back, SPL=17-18-19, times 1:05-1:07

    Kick Set (400)
    1 x 400 continuous dolphin kick - no board
    - with fins on back, was around 6:15


    Warm down
    100 easy free

    Total: 2900 yards
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  2. Breakthrough of sorts....

    by , February 9th, 2011 at 11:59 AM (Year Three: The Road Back)
    So, I had planned on doing a mini-taper for the rest of the week in preparation for the IU meet on Saturday. I'm dragging through the day and falling asleep while watching Jeopardy! with my kids... Of course, things don't always go as planned. When Coach showed up this morning, the workout as written was only 2550 yards - with a lot of sprinting. So, I figured I'd just do the workout (with a few adaptations here and there). Here's what I did:

    400 Warm-Up
    1 x 200 Kick on side on 4:00
    4 x 50 Kick on 1:00, 1>4
    1 x 100 Kick w/o fins for time - got 1:45 (It might not seem like it to most people, but this is fast for me!)
    4 sets:
    1 x 100 Drill Cycle on 2:15 (did 2 fly, 2 free)
    1 x 25 Power Stroke on 1:00 (did 2 fly, 2 free)
    3 sets:
    4 x 25 ALL OUT on 1:00 (odd: fly, even: free)
    1 x 50 Easy Free on 2:00
    1 set:
    4 x 50 Easy Free on 1:00
    1 x 100 Easy Free on 2:00
    1 set:
    5 x 50 Easy Free on 1:00
    400 Cool-Down
    Total Yards - 2800

    Here is my breakthrough - what I noticed when I was doing the Free Drill Cycle was that on the 25 where I did catch-up drill, I really outdistanced my training partner. So, I tried to mimic that glide during the 25 ALL OUT's and realized that a slower stroke rate with a longer glide actually makes me faster.... it finally got me out of the "spinning my wheels" feeling that I typically have when going all out for a 50 (or when racing). I'm hoping that I can remember to race this way on Saturday. I am only .69 away from breaking :30 on the 50 Free for the first time ever and I'm wondering if this change - more power/distance per stroke; less flailing - will be enough to break the :30 barrier. I guess time will tell.

    All in all, I left the pool today feeling pretty good - and pretty hopeful for this weekend's meet. Now, if only I can get the "dead" feeling out of my legs over the next few days....
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  3. Wed Feb 9th, 2011

    by , February 9th, 2011 at 11:07 AM (Ande's Swimming Blog)
    Wed Feb 9th, 2011


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT Swim Center, main pool
    5:30 to 7:00 dove in on 5:35
    trained with Marcio Amy Tyler, Ned, & Brandon
    beside Kelly, Max, & Nate
    Wore FS PRO jammer

    WARM UP
    2 rounds of
    250 done 200 fr 50 IM
    150 done 100 IM 50 K
    050 IM

    Main SET:

    9 x 50 on :40
    1 25 fl 25 bk
    2 25 bk 25 br
    3 25 br 25 fr

    50 easy

    9 x 100 on 1:15
    1 75 fr 25 fl
    2 75 fr 25 bk
    3 75 fr 25 br

    100 easy

    9 x 200 on 2:25
    1 150 fr 50 fl
    2 150 fr 50 bk
    3 150 fr 50 br

    100 easy

    assigned: 1000 fr done 75 aerobic 25 strong
    did: some of it


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  4. Wednesday, Feb. 9, 2011 5:00am

    by , February 9th, 2011 at 10:30 AM (Fast Food Makes for Fast Swimming!)
    Arms are a little sore from my pushup set I did yesterday - totaling 150 of them in sets of 10.

    Warmup:
    200 Free
    200 Back
    100 Kick
    300 Pull
    200 IM

    Mini-Hill: I took about 15-20 sec. rest after each, hold 80-90% effort
    50 Free
    100 Free
    150 Free (1:41)
    200 Free (2:13)
    150 Free (1:40)
    100 Free
    50 Free

    300 Free Pull

    With group of 5 people:
    16 x 100
    #1-4 Kick w/ fins @ 2:00 (did SDK 50 on front/50 on back)
    #5-8 Free Pull @ 1:40
    #9-12 IM @ 1:45 (this was just like a wave pool)
    #13-16 Free @ 1:30 (1:07, 1:05, 1:05, 1:02)
    --------------------
    3700 Yards
  5. MATT Wednesday Workout

    by , February 9th, 2011 at 08:54 AM (Pete's swim blog)
    SCY

    500 Warm up
    8 x 25 IM Order Easy/Hard - :40
    8 x 25 IM Order Easy/Hard - :40

    100 Easy

    200 Breast timed (2:44)

    100 Cool down

    (1300 Total)

    Feeling stronger today. Timed breast stroke was good. That's about what I did last year. Too fast through 100 yards. I went :37, :41, :43, :43. Stroke got shorter at the end and I did some sloppy turns. I'll have to sort through the video and see what can be improved for Sunday.
    Categories
    Swim Workouts
  6. Tightening up again

    by , February 9th, 2011 at 07:25 AM (Mixing it up this year)
    As the week progresses the muscles are getting tighter again. My meet might not be great but it will be fun this weekend.

    I'll do the best I can on the day I am given with the condition I am in and enjoy it.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins 25 easy/25 mod/25 fast
    10x100@1:30 Free w/paddles & bouy started out slow with 1:26's for the first 3 then got faster and held 1:20's
    6x50 from dive fast breakout then easy free
    200 Free EASY

    Total 3000 yards
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  7. Tuesday Feb 8

    by , February 8th, 2011 at 10:33 PM (Keepin Track 2010)
    It's recovery week (and no that doesn't mean sit on the couch and eat more snacks bummer hey? hee hee

    Tonight's workout below:

    800 WU
    200 Kick
    6x25 BA drills
    2x50 BA
    2x50 FR drills
    4x50 with flips under water to half way on 1'

    3x5x100 descend on training interval plus 10
    1st set pull, rest :30 worked on up tempo-ing pull
    2nd set swim, rest :30 more up tempo on recovery
    3rd set swim with fins, rest :30 (I pulled this instead)

    easy 50

    300 IM Kick broken at 50's on 1'

    SPEC
    4x50 on 1' rest :30
    3x50 on 1' rest :30
    2x50 on 1' rest :30 finally felt right in this set
    1x50 on 1' rest :30

    WD
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  8. Meet prep work

    Tonight I practiced with the Panama City Masters team. Coach Chuck was juggling different workouts for each of us, based on what we were doing at the upcoming meet in Auburn. Here’s what I did:

    800 warmup

    4 x (3 x 25 @ :30 drill, swim, build), rev. IM order

    8 x 75 @ 1:15, done as 2 x (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 75 free), working the transitions and 25s

    8 x 100 w/ fins @ 1:40, IM order twice through, negative split 100s [This and the last set were prep for my 400 IM Saturday.]

    100 easy

    200 BR set
    8 x 25 BR @ :30, desc. 1-4 and 5-8
    1:00 rest
    4 x 50 BR @ :50, desc. [45.2, 45.2, 42.9, 42.2]
    1:00 rest
    2 x 100 BR @ :10 rest, 2nd faster than first [1:35?, 1:24]
    [After this I declined to do a 200 breast for time—I don’t like swimming my actual races in practice right before a meet.]

    100 easy

    Sprint set—4x thru
    25 fast kick
    :10 rest
    25 fast kick
    :05 rest
    50 fast swim
    50 easy + rest @ 2:00ish
    [I did the rounds IM order on these—we were all back together for this last set, and it was fun swimming it w/ pals.]

    4 x 100 easy warmdown

    The pool is closed in the morning the rest of this week, so we’re having practice at night for the next couple of days. With no morning lcm hours, I guess I’ll have to get out in the gulf if I don’t want to deal with walls every 25 yards! I saw a pufferfish washed up on the beach a couple of days ago, so now I have something new to be skittish about when I’m out there.
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  9. Tuesday Ladder

    by , February 8th, 2011 at 07:57 PM (Year Three: The Road Back)
    Well, without an official workout from the coach today, my training partner and I decided to modify Saturday's workout. Here's what we did:

    400 Warm-Up
    4 sets:
    1 x 25 Free on :30
    1 x 50 Free on 1:00
    1 x 75 Free on 1:20
    1 x 100 Free on 1:40
    1 x 200 on 4:00 (1 & 3 kick, 2 pull, 4 fly/back)
    1 x 100 Free on 1:40
    1 x 75 Free on 1:20
    1 x 50 Free on 1:00
    1 x 25 Free on :30
    8 x 50 Drill/Swim on 1:00 (odd: fly, even: free)
    Total Yards - 3600

    This workout went pretty well. I do really like this ladder. It challenges me, but is still do-able. Knowing that, I am able to push myself to get through the last set especially. I am feeling stronger and smoother on the free typically - and not rushing my stroke because I'm worried about making the interval. I think I finally got it through my head that relaxed, strong, and smooth, I can make 100 Free on 1:20-1:25ish (depending on how tired I'm getting). So... that is a big plus and a big breakthrough mentally for me.

    We'll see if there's an "official" team workout for tomorrow or not. If not, I have a number of old workouts all about 3600 yards that we can choose from.

    Now, to put the kids to bed (relatively soon) and head off to bed myself. Still feeling really, really tired - and wanting to get as much sleep as possible to aid in recovery before Saturday's meet.

    Glad the ice is over, but the bitter cold has taken it's place. Just looking forward to this weekend, when temperatures are supposed to climb into the upper 40's. It will feel SOOOOOO warm (and maybe help melt the ice on my driveway that's still too thick for me to get up). Enjoy your day!
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  10. Tuesday, Feb. 8

    by , February 8th, 2011 at 04:37 PM (The FAF AFAP Digest)
    Drylands:

    bicycles, 50
    long arm crunches, 2 x 25
    back extensions, 25 x 2 x 15
    standing single arm press on double cable machine, 35 x 2 x 10 each arm
    lower back machine, 120 x 2 x 15
    seated lat pulldown, 100 x 2 x 10
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    reverse scoops, 15

    RC work, 15 minutes


    Swim/SCM/Solo:

    30 minute easy swim
    around 1500 meters

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

    Commentary:

    This is my 5th day struggling with a cold and nausea. What I thought was food contamination last week seems like a bug. Took yesterday off (a rest day was due anyway), and had to drag myself to the gym today.

    Canadian Nationals:

    Information for Canadian Nationals is out:

    http://www.cmsc2011.ca/cmsc2011.pdf

    I don't think I'd stay for Monday. I'd probably opt for:

    Friday: 50 back, 100 fly
    Saturday: 50 fly, 100 free for 50 split (maybe the 200 back or 100 breast to keep my options open)
    Sunday: 50 breast, 100 back, and 100 IM

    Quite remarkable that the 50 back is first rather than last! It doesn't say on the meet info whether they will measure the pool and whether times will be submitted to USMS. I will email the meet director, though I know the PV TT guru, Mr. Roddin, can submit my times if the pool is measured.

    Recovery & Regneration:

    http://www.facebook.com/mastertheshi...22134447813895

    This reminds me I need to do more with the foam roller and stick.

    Foil MF:

    Got my foil MF. Even though I am definitely a size small according to the sizing chart, the medium I ordered doesn't seem that big. I have a wide foot, and I'm worried that a small might be too tight. I might just be between sizes on this product. Or I may try some fin socks with it. It does seem fairly floppy, so I'm not yet convinced it is much better than two fins.

    Updated February 8th, 2011 at 09:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/11

    by , February 8th, 2011 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 75 1:20 1:05
    4 X 50 :50 :50
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    2 X 100 moderate 1:45
    3 X 50 fast 1:15
    2 X 100 moderate 1:45
    2 X 50 fast 1:15
    2 X 100 moderate 1:45
    1 X 50 fast -
    1 X 100 easy

    1 X 200 IM 3:30
    4 X 50-1 of each stroke- 1:00
    8 X 25 -2 of each stroke- :30
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  12. Tuesday, 2/8/11

    by , February 8th, 2011 at 11:44 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    200 Free
    200 Back
    200 IM
    200 Dolphin/Flutter on back by 50's
    200 Reverse IM Drills
    100 IM Build

    Main Set: (1650)
    3 x the following:
    Swim Sets 1-2 Free, Set 3 Back
    Pull 6 x 75/1:20 on free breath 3,5,3 by 25's
    - sets 1 & 2 around 1:00, set 3 was around 1:08-10
    4 x 25/40 ds to FAST
    - free around 16, back under 20
    20 sec rest in between sets

    Cool down (250)
    100 easy free, 100 easy back, 50 DAB

    Total: 3000 yards
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  13. Monday, 2/7/11

    by , February 8th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo


    Warm up (1300)
    400 swim - back and free

    200 kick - flutter on back
    4 x 50/1:00 build - 2 free, 2 back
    8 x 25/30 ,f/e, e/f, e, f
    - 1-4 all free, 5-8 fast = fly, easy = free

    6 x 50/1:00
    50 drill
    50 steady build
    50 Blast 1st and last 15 yards
    - 1-3 free, 4-6 back

    Main Set: (1100)
    6 x 50/1:00

    Odds: pace and distance per stroke focus
    - #1 free-35 and 16 spl

    - #3 back, 38 and 17 spl
    - #5 fly 37 lost track of stroke count

    Evens - easy

    4 x 200 Free or Back/4:00
    2 Pull, 2 Swim (smooth build)
    - #1-2 back pull was 3:15, swim was 3:05

    - 3-4 free pull was 2:47, swim was 2:44


    Cool down
    200 easy free and back
    Total: 2600 yards
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  14. Tue Feb 8th, 2011

    by , February 8th, 2011 at 10:36 AM (Ande's Swimming Blog)
    Tue Feb 8th, 2011

    Note I added days till

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Marcio and Richie
    beside Tyler, Ned, Larry, Max, Nate, & jon
    Wore FS PRO jammer

    WARM UP
    500 fr
    400 IM don 50 k 50 sw
    300 k
    200 IM dr
    100 IM dr

    150 extra

    Main SET:

    4 rounds of (one each stroke)
    4 x 025 on 20 right into
    3 x 050 on 40 right into
    2 x 075 on 60 right into
    1 x 100 on 80
    100 easy
    fl did one arm stroke drill
    bk
    br (had trouble on the 75's did some free
    fr

    (got out early to make an 8:00 meeting)

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  15. Tuesday, Feb. 8, 2011 5:00am

    by , February 8th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Got this workout from Tom Patterson's practice the night before...I did some modifications to it so it wasn't all fly, but it was still a killer.

    Warmup:
    200 Free, 100 Kick, 200 Pull

    (No breaks till the end, just swim right thru on interval)
    8 x 50 @ 1:15 (2 each stroke) FAST
    1 x 400 IM @ 6:00 FAST (I went 5:02)
    4 x 100 Free EZ @ 1:30

    6 x 50 Free @ 1:00 FAST
    1 x 300 Free @ 4:30 FAST (I did pull, went 3:25)
    3 x 100 Free EZ @ 1:30

    4 x 50 Fly @ 1:15 FAST
    1 x 200 FLY @ 3:00 FAST (Wow!! Talk about bringing the pain!!! - 2:28 was all I had)
    2 x 100 Free EZ @ 1:30

    2 x 50 Free @ 1:00 FAST
    1 x 100 Free @ 1:30 FAST (1:01)
    1 x 100 Free EZ

    Finally got to take a break...doing this solo was tough.

    8 x 75 Kick w/ fins @ 1:20
    -odds 50 w/ board, 25 SDK 1 breath @ middle
    -evens 25 SDK 1 breath/50 w/ board

    4 x 25 FAST Swim w/ fins @ :45 (2 Fly, 1 Free, 1 Back)
    ----------------
    4200 Yards

    This was a tough day...gonna start bringing it down again. Got the Animal Meet on Sunday afternoon in Oregon.
    400 IM, 200 Fly, 1000 Free
  16. MATT Tuesday Workout

    by , February 8th, 2011 at 09:45 AM (Pete's swim blog)
    SCY

    500 Warm up

    8 x 25 Stroke IM Order easy/hard - :30

    8 x 25 Kick IM Order easy/hard - :40

    4 x 75 Easy/Middle 25 hard stroke - 1:30

    50 Kick blast (:41)

    100 Easy

    100 Sprint (Chose fly - 1:15)

    50 Kick blast (:43)

    100 cool down

    (1600 Total)

    Suprised myself a bit with the 100 fly... never gone faster than 1:20 before. I was trying pace myself as if I were doing a 200 fly. Obviously I went a little too fast. A 2:30 in the meet would be awesome but I think a 2:50-3:00 is more realistic and I won't kill myself doing it. With only 20 people in all age groups swimming the 200 fly, I might just win if I manage to not dq.

    On the third 75, I swam breast stroke and an odd thing happened. It suddenly felt like I was catching and moving more water with my pull. On top of that, my kick was synching up much better. Felt like the dead spots were going away and I was surging forward through both the pull and kick. Practiced it a bit more on the easy laps... hope I don't forget what I was doing. This sure would be a nice time for a breakthrough.

    Still feeling a bit weak. Hopefully that will improve in the next couple days. Kids are getting over their colds and I've had a couple sniffles but so far I've avoided the full force of what they have.

    Two more days of training and I'm headed to Auburn. Can't wait to get going!
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  17. Mix and match today

    by , February 8th, 2011 at 07:31 AM (Mixing it up this year)
    Trying to stay relaxed and not lose any of the looseness I have from my massage.

    1x200@3:30 Free
    2x100@1:45 Free drill catch up and finger tip drag
    2x50@1:15 Free kick
    1x200@4:00 IM
    2x100@2:00 IM drill fly 3-3-3, back double arm, breast 3-2-1 delay, free fist
    2x50@1:30 IM kick on back
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free w/fins relax recovery drill
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x100@2:00 Back w/paddles as 25 rt arm/25 swim/25 lt arm/25 swim
    500 Free every 3rd 25 non free drill

    Total 3500 yards
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  18. Back to school Monday

    by , February 7th, 2011 at 11:34 PM (Swimming, Life, and Other Stuff!)
    Due to the lack of ice or snow falling from the sky I had to arrive at school by the normal time of 7:30. Reality hurts!
    We had a long after-school Istep meeting which caused me to start my after-school work very late. I made it to the Monon Center around 6:15 for a short solo swim:
    **600 Freestyle warm-up
    **4 X 25 kide kick
    **4 X 25 6 Kick Roll
    **4 X 25 3-6-3
    **4 X 25 Broken Arrow Drill
    **4 X 25 Finus Fin Drill
    **4 X 150 Free @ 2:40 interval
    **4 X 50 KICK FLUTTER
    **4 X 100 FREESTYLE @1;45 Interval
    **4 X 50 Dolfin Kick on Back
    **4 X 75 Freestyle @ 1:20 Interval
    **4 X 50 Kick Flitter on back
    **4 X 50 Freestyle @ 1:00
    **100 IM

    3,300 scy

    By now it's 8:00 as I roll home for a quick dinner of home-made vegetable soup!! Pretty good I'd say. After dinner I jumped right in to my meditation 45 minute assignment (body scan). I think I can finally sit down now. Long Day!
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  19. Sunday 2/6 and Monday 2/7

    by , February 7th, 2011 at 07:40 PM (The Labours of SwimStud)
    Well got back into the pool for the first time since last Monday. It's been a long and trying week with bad weather and everything else to contend with.
    Sunday we did 3000 something like this:
    200 W/U
    4 x 100
    4 x 50 K fins
    2 x 100 IM
    4 x 3 x 50 Drill, 1 x 50 swim
    4 x 200 FR
    4 x 50 K fins
    I did a 300 cool down and I can't remember what the missing 500 or so was.

    Monday -kept it simple today
    6 x 100 fulcrum
    100-500-100 pyramid with snorkel
    500 K
    400 EZ
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  20. Some block work

    Yesterday afternoon I went to the pool to practice some dives before the meet. It turned out there was no team workout, but I did the following solo:

    1000 scy warmup (400s, 200k, 200p, 200 d/s by 25)

    8 x 75 @ :15 rest, odds K/D/S IM order, evens FR/ST/FR IM order

    400 IM kick each 100 done as 50 ez / 25 build / 25 fast

    200 easy

    6 x (start from blocks, fast breakout, stop mid-pool, 2 streamline jumps from bottom, easy swim back to blocks), 1-3 forward dives, 4-6 BK starts

    600 warmdown + play

    No one seemed to care if I practiced dives on my own at this pool—good to know, since there’s plenty of lane space and usually 8 blocks set up. The temptation is always to do too many at one session, because I get to practice them so rarely, but I felt like 3 each forward and backwards as enough. The good news was that my red rhinestone goggles stayed on just fine off the blocks, so I can wear them at the meet, provided the lighting is bright enough.

    This morning I showed up at the pool for lcm practice, but the pool was closed. I guess it’s time to stop being surprised when this happens. It was raining pretty hard, but the air temp was in the 40s, well above the 33 degrees they have posted as the official temp for the pool being closed. Luckily I was able to get to the pool midday, and as a bonus it was sunny and warm then, though set up scy. Here’s what I did:

    1000 scy warmup

    8 x 50 FR @ 1:00, desc. 1-4 and 5-8

    3 x (2 streamline jumps from bottom, 25 easy, 25 sprint from blocks)

    Backstroke start progression + 2 backstroke starts with breakout

    100 easy

    100/200/300/400/500 pull, odds w/ paddles, evens just hands, bilateral breathing thoughout

    4 x 250 IM, odds swim, evens kick, done as
    25fl/50bk/75br/100fr
    50fl/75bk/100br/25fr
    75fl/100bk/25br/50fr
    100fl/25bk/50br/75fr

    250 warmdown + play
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