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  1. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , July 26th, 2010 at 05:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two weeks until Summer Nationals

    LCM
    WARM UP:
    2 X 250 4:30
    2 X 150 2:45
    2 X 100 1:45

    4 X 150 3:30
    100 kick/50 swim
    Fins optional

    5 X 100 choice
    free: 2:00
    stroke: 2:15 or stroke/free
    Perfect technique swim

    4 X 50
    odds: blocks, sprint 20 and easy finish
    evens: build to race finish

    RACE PACE SET
    3 X 200 broken @ race pace 6:00
    Broken :10 at each 50
    OR
    3 X 100 broken @ race pace 6:00
    broken :10 at the 50

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Mon Jul 26th 2010

    by , July 26th, 2010 at 02:02 PM (Ande's Swimming Blog)
    Mon Jul 26th 2010


    Subscribe to Ande's Swimming Blog

    swam Wed Jul 21st
    did around 1500

    LCM
    Whitney Coached
    6:30 TO 8:00
    Austin UT Swim Center main pool
    swam with tyler, mike, ritchie, ned doug, & paul
    dove in at 6:50ish

    WARM UP
    missed it

    MAIN SET

    20 x 50
    5 on 55
    5 on 50
    5 on 45
    5 on 40

    100 easy

    20 x 100
    5 on 1:35
    5 on 1:30
    5 on 1:25
    5 on 1:20

    100 easy

    did a few easy 50's

    50 fast
    went 26 or 7

    50 easy
    Categories
    Swim Workouts
  3. Swimmin' in the rain

    by , July 26th, 2010 at 11:56 AM (A comfort swimmer's guide to easy swimming)
    7/26/10

    SCM, Solo

    Started raining while I was swimming. Was nice.

    Warm up
    1 x 400 - alternate 100 swim - 50 kick - 50 drill
    (1st 200 free, 2nd 200 back all continuous)
    4 x 100/1:50
    (1-2 free, 3-4 back)

    Swim with dives
    8 x 50/1:10 25 Fast - 25 smooth
    (no blocks so did these from a push
    all free times around 40-42)

    Swim
    4 x 100/1:55
    3 x 100/1:45
    2 x 100/1:35
    1 x 100/1:25
    (started these at around 1:28, by #10 was at 1:35.)
    1:00 REST
    4 x 100/1:50
    (1:35)
    2 x 100/1:45
    (1:35)

    Cool down
    100 easy back

    Total: 2900 meters
    Categories
    Uncategorized
  4. Saturday, 7/24/10

    by , July 26th, 2010 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (150 free/150 back)
    200 kick
    (100 free/100 back)
    6 x 50/1:00 ds 3
    (1-3 free, 44->38; 4-6 back, 48->42)
    8 x 25/30 Strong
    (did odds IM order, evens free)

    Swim
    1 x 500/20sr smooth (7:50)
    4 x 125/2:15 build each (1:50-1:55)
    1 x 400/20sr smooth (6:25)
    4 x 100/1:45 ds (1:35±)
    1 x 300/20sr smooth (did back on this – 5:00)
    4 x 75/1:25 Strong (did back on these, 1:15±)
    1 x 200/20sr smooth (3:15)
    4 x 50/1:00 Stronger (42-43)
    1 x 100/20sr smooth (did back on this – 1:40)
    4 x 25/40 FAST (did back on these, :20±)

    Recovery
    4 x 50/1:00 smooth

    Kick - No board or fins
    1 x 200 IM/20sr easy
    2 x 50 Flutter side to side/15sr moderate
    2 x 50 Dolphin on back/10sr strong
    4 x 25 Flutter on back/5sr FAST
    1 x 200 Flutter with board and fins/AFAP (went 2:55, new fins!)

    Cool Down
    100 ez free and back

    Total: 5000 meters

    Updated July 26th, 2010 at 06:41 PM by poolraat

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    Uncategorized
  5. The Taper Yucks

    by , July 26th, 2010 at 07:27 AM (Mixing it up this year)
    No energy today at all. My sprints or rather attempts at sprints were dismal at best. then again I am doing longer races not sprints at Nationals, except relays.

    500 Free broken as 50-100-150-200@:10R
    500 Free kick w/fins broken as 200-150-100-50@:10R
    8x25@1:00 Fly w/fins SPRINT held about 18-19
    300 Back kick w/fins
    5x100@2:00 Free 35 meters easy 30 meters Sprint (into & out of wall) 35 meters easy
    500 Free broken as 50-100-150-200 @:10R w/snorkle
    500 Free easy


    Total 3000 meters
    Categories
    Uncategorized
  6. usms 2010 LCM zones

    by , July 25th, 2010 at 09:41 PM (Ande's Swimming Blog)
    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas


    fri

    400 im
    went 5:10.23
    31.4 37.8
    41.7 45.1
    44.4 44.9
    35.8 32.9


    sat

    50 br
    34.6

    50 bk
    29.6

    100 fl
    29.4 33.3
    breathed air on first stroke after turn


    sun

    50 fr
    26.1

    200 im
    2:21.20
    29
    38
    41
    31.8

    50 fl
    27.54


    Subscribe to Ande's Swimming Blog

    swam Wed Jul 21st
    did around 1500

    LCM
    Whitney Coached
    5:30 TO 7:00
    Austin UT Swim Center div well
    swam with tyler, larry, mike, chris, ned
    wore a brief
    dove in at 7:05

    WARM UP
    400
    300
    200
    100

    MAIN SET

    assigned: 4 x 200 fr desc
    did 100 fr, skip, skip,
    100 fr easy speed
    went 1:07

    100 k

    assigned: 4 x 150 fr desc
    did 50, 50, 50
    150 fr done 125 easy speed 25 mod

    100 k

    assigned: 4 x 100
    did 100 easy
    skip, skip,
    100 easy speed went 62

    100 k

    assigned 4 x 50
    did 50 easy 50 easy speed
    went 28

    100 k
  7. 7/25/2010 thoughts

    Well, I swam in meet yesterday and have come to the conclusion that it really sucks to race long course when I do not even train in a long course pool. Basically the meet turned into a long course workout for me. My times were frustrating to me and know Im much faster than what I did in the pool yesterday.

    My first event was the 200fly and felt fine for the first 150 meters. However, I then totally lost my legs and was swimming a verticle fly for the last 50. Im sure it did not look pretty because then I could barely get my arms outta the water. Granted maybe lifting day before probably not good idea but it is what it is. Long course is just a different beast and for me anyways, I cant race smart if I dont train in long course.

    I was thinking of doing long course meet next weekend as my mini taper meet but now have decided to bag the idea. I would rather continue to train hard in my little ole 25yard pool and keep doing my P90x and stuff.

    Sometimes I think I am a better at practice than at meets. Also, kinda weird, but for some reason I even feel faster in my drag suit than my jammers I wore at the 2 long course meets. I think it might have to do with something about feeling the water on the thighs in my drag suit, who knows, maybe its mental!

    Anyways, I took today off, played golf with my son then had a air soft war with him. Then tossed around football with him. Football starts for him tomorrow, always our favorite time of year!
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  8. Sunday's Motivation

    by , July 25th, 2010 at 05:40 PM (Swimming, Life, and Other Stuff!)
    Another warm swim today at Forest Park with the nasti's! Here's what I did:

    **400 warm-up (100 swim/ 100 kick/ 100 pull/ 100 swim)
    **Super 1,000 swim @ 1:00 per 50 interval base (50-100-50-150-50-200-50-150-50-100-50)
    **6 X 50 Kick on 1:00 I used fins
    **4 X through:
    100 free on 2:00 interval
    100 free on 2:00
    50 stroke/50 free on 2:10
    100 IM (I did free) on 2:10
    100 stroke (I did free) on 2:10
    **ez 100 cool-down

    3,800 LCM

    Although this was not a particularly challenging workout the stifling water temp waned motivation and most swimmers got out after the 2nd or 3rd round of 100's. I happened to know Greg was cooking egg/ham/cheese sandwiches after the workout so I used that as my motivation to do the entire set. I normally feel better the closer I get to the end so why not go for it!

    Last night was "Rock the District" in downtown Carmel. This is one of those eating and drinking street festivals with 2 or 3 stages set-up with various bands and entertainment. I was surprised when the band from late 80's or early 90's "The Why Store" started playing! You just never know what you'll find for free these days!
    Afterwards I stayed up till 2:00 a.m. watching season 1 of "Weeds". I am going to run out here in a moment and purchase season 2!
    Only 2 weeks of summer vaca remain! I'm going to make the best of it!!
    Categories
    Uncategorized
  9. Masters PR, Possessed, Sunday, July 25

    by , July 25th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Saturday:

    I officiated a summer league meet in the morning on one of the hottest days of the summer. Shockingly, I didn't DQ anyone. Almost 4 hours, dripping wet, took endurolytes after. Then I spent 5 hours driving to Pittsburgh, with my usual bad traffic luck. No workouts at all. Spent the evening trying a new suavignon blanc at a high school grad party.


    Sunday:

    Swim/SCY/Jimby & Solo @ Sewickley Y:

    I have no idea what came over me, or possessed me. Perhaps it was the quiet and cool of the pool. Or perhaps I needed water therapy. But I set a masters PR with 2.25 hours of swimming and 6700+ yards. Whodathunk?

    Warm up:

    75

    lol, arrived a bit late and Jimby and I went right into the Jimby set.

    Jimby Set:

    10 x through (I used fins):

    100 free @ 1:30
    2 x 50 @ :45
    On the 50s, I alterated 2 kick and 2 stroke

    50 EZ

    Jimby left to attend a very important water volleyball tournament at a summer league pool.

    Leslie Set:
    (Combining a bit of technique, speed & endurance)

    6 x (10 x 50) + 50 EZ between each set of 10

    1-10 = breast pull w/buoy
    (worked on lunging and DPS, 4 strokes per length)

    11-20 = backstroke kick, no fins @ 1:00
    25 fast + 25 easy

    21-30 = easy speed fly + EZ
    (my fly felt fantastic, really long and easy, first time in forever)

    31-40 = dolphin kick w/board, no fins @ 1:0
    25 fast + 25 easy

    41-50 = breast pull w/buoy @ 1:00
    (same as above)

    51-60 = 25 shooter + 25 easy @ 1:00
    alternate belly & back shooters

    Paddle Set:

    8 x through:

    1 x 100 free w/paddles @ 1:30
    1 x 50 easy kick w/paddles as kickboard @ 1:00

    (went about 75%+ on #4, went 1:02; went about 80%+ on #8, went 1:00)

    Halfway through this set, the backstroke flags were removed (so no back w/paddles) and the huge teenagers and adults started going off the diving board. It's unbelievable how much wake this produces in the adjacent lane.

    125 EZ

    Total: 6750

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

    Commentary:

    I was rather amazed when I added up the yardage. Feel sort of like a distance swimmer. Haha. I am a bit tired now, but it was nice not to feel so frustrated swimming. Off to have dinner with friends. Not sure what I'll be able to squeeze in tomorrow, as I have to drive back to DC and get to our last Monday night summer league meet. Hopefully, I'll have time for something in between.

    Congrats to all those doing the OW swims in Vermont or surviving the DC cesspool which is Hains Point.
    Categories
    Swim Workouts
  10. Swimming in The Rain

    by , July 25th, 2010 at 04:17 PM (Adventures in Swimming)
    Swam with the sharks LCM

    Made it up as we went.

    300 Warm up

    4 x 200 Descend on 3:30

    6 x 50 Kick :10r

    8 x 100 Odd's Descend, Even's Pace on 1:45

    It started raining at the end of the 7th 100
    Then it started pouring!!!!
    It was kind of neat swimming during a rain like that.
    We decided to call it after about 10 min's of solid rain.
    The guard never left her chair.
    She was looking for lightning in the distance.
    As we were finishing up putting the lane lines back in we heard thunder.
    Good time to clear the pool!!
    Categories
    Uncategorized
  11. Saturday at Forest Park

    by , July 24th, 2010 at 04:59 PM (Swimming, Life, and Other Stuff!)
    I was excited to swim at the park today with Nasti's, it's been a while for me! With the outlandish temperatures being recorded in Indiana this week I knew the water would be uncomfortable. I arrived a bit late and missed a total set. I really didn't mind; I've been working hard this week and felt like an easy day was in order for me. Here's what I ended up doing:

    **8 X 50 Free on 1:00
    **4 X (200 moderate free on 4:00// 2 X 100 stroke on 2:00 // 200 Free w the 1st 100 time trial and 2nd easy)

    2,800 lcm

    Normally I would have kept going and finished up what I missed by myself but today my main goal was to socialize! I hopped out of the water and grabbed a cup'o'joe and spent the next hour or so on deck shooting the breeze with my Nasti friends!
    Tomorrow I will work hard with the motivation of egg/sausage/cheese sandwiches on-deck after the swim!!
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  12. July 23

    by , July 24th, 2010 at 04:53 PM (Elise's Fitness Fun)
    Got in a quick 1800 yard workout at the Y

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    2 x 300 with fins: 100 kick/100 swim/100 kick with 30 seconds rest

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    On Wednesday, took two walks of 1.25 miles. Thursday, I did absolutely nothing which seems to be typical of my summer mode these days.

    Updated July 26th, 2010 at 08:57 PM by elise526

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  13. Freeway Parking Lot

    by , July 24th, 2010 at 01:28 PM (Adventures in Swimming)
    Argh!!!!!
    My 15 min. drive to the pool took 1.5 hours.
    Nothing like closing down 3 lanes of 4 lane
    highway for a weekend paving project.
    Then closing the exit rams so I had to drive
    5 miles past my normal exit.

    Coach Alex

    I still got 45 min's of swimming in.

    The team was doing a set of 15 or so 100's
    So i swam about 500 warmup

    6x100 Kick :10r

    3 x (10 x 25 on :25)
    Round 1 Work Breakout
    Round 2 Work Finish
    Round 3/2/1/0 Breaths by 25

    4x75 k/dr/swim by 25 IM order :10r

    Work on turns...

    Alex really helped some swimmers with turns.
    It's awesome seeing normal open turn swimmers
    trying flip turns!!!

    Great Job Coach!!!!
    Categories
    Uncategorized
  14. Long-course Saturday

    I went to the early-morning LCM workout at Asphalt Green. Once again, I saw tons and tons of people milling around near the park during my cab ride over. I have been wondering each of the last few weeks why so many folks are out on the street at 5:45 on a weekend morning, but I have finally solved the mystery: they are waiting in line to wait in line for free Shakespeare in the Park tickets. Apparently Central Park is officially closed until 6 am (who knew?!), at which point all these folks stream into the park to camp out and wait until tickets are distributed at 1 for that night’s performance. Mystery solved!

    Here’s the workout I did this morning:

    500 lcm warmup

    8 x 50 FR (25 heads up / 25 dps)

    8 x 50 BK w/ 15m uw kick off walls [I actually managed to get close to 15m underwater, and experimented with different angles off the wall]

    100 sculling

    100 easy

    Vertical kicking (flutter): :10 kick / :10 rest / :20 kick / :20 rest / :30 kick

    200 reverse IM drill

    400 FR pull, negative split

    Vertical kicking (dolphin): :10 kick / :10 rest / :20 kick / :20 rest / :30 kick

    200 reverse IM drill

    400 FR pull

    12 x 100 FR: 4 @ 1:50, 4 @ 1:45, 4 @ 1:40 [I did every 4th one FR/BK]

    Warmdown: 8 x 50, 2 @ :55, 2 @ 1:00, 2 @ 1:05, 2 @ 1:10

    I am feeling pretty tired and sore today, and more just did this workout rather than looking for specific opportunities to work on my individual goals. I did get in some good work on the 50s backstroke, and used the final 12 x 100 to think about my upcoming 2m OW race.
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  15. More traffic woes, July 23, 2010

    by , July 23rd, 2010 at 10:36 PM (Swim like an Orca, but faster !)
    Aquasol
    Way late again! Commuters have this habit of driving slow when you need to get somewhere!

    Practice on Friday is from 4:30pm-6:30pm
    I got in the water at 5:35 and stayed till 6:15, since I had the pool to myself and the lifeguard needed to close up by 6:30pm

    Warm
    2x100FR, 100BK, 200IM, 50FR

    Drills for Freestyle
    Coach asked me if she could go, if I was OK with swimming solo, I said no problem.
    2x
    { 2x100 FR on side with snorkel and fins with one arm extended with Finis alignment board.
    2x100 FR Swim with snorkel and fins
    }
    Fins and Paddles
    2x100 FR with fins on 1:30
    2x100 FR with paddles and fins
    2x100 FR swim on 1:30 focusing on perfect positioning.
    12x Dive over lane lines and flip without touching. (Coach wanted me to do these.
    50 Cool
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  16. 7/23/2010 workout

    Had the day off work today and chilled out. Took my car in to get serviced in the morning. While I was waiting in the lounge area I was fortunate enough to get in one of those massage chairs. It was heaven! I sat in that thing for an hour. In the afternoon I did my "total gym" workout. I really like that machine and will be incorporating that back in my program. I had stopped when I started P90X. After the total gym, I jumped on the eliptical for a half hour then it was P90X time. Luckily today was a stretching day. Swam in the evening.

    25 yard pool
    Warmup
    500 whatever
    10xx50's @ 50 drill/swim
    5x100's @ 1:45 25kick/25scull/25drill/25build

    100 free perfect stroke

    Main Set
    8x100's @ 2:00
    #1 50fly 200 pace/25free moderate/25fly fast
    #2 50back/25free mod/25back fast
    #3 50breast/25free mod/25breast fast
    #4 50free/25free mod/25free fast
    Repeat set. the 50s were to be 200 pace and the last 25stroke should be 100 pace

    100 free perfect stroke

    1x50 @45 free
    1x100 @ 1:30 free
    1x200 @ 3:00 free
    repeat set. the backhalf of each distance was to be negative split

    100 free perfect stroke

    8x25's @ 45 2 of each stroke fast

    200 warmdown
    3700 yards

    Will be on the road at 630 tomorrow morning to head to meet in cincinnati. warmups are at 8 meet starts at 9 and ends at noon no mater what. My order of events will be the 200fly, 400IM, 200free and 50fly. Right now my body is sore, shoulders hurt and i have a pain in the right inner arm by elbow. Ive been icing it and hopefully the inflamation goes down.
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  17. Friday, July 23

    by , July 23rd, 2010 at 06:24 PM (The FAF AFAP Digest)
    Whew, as expected, I was bushed today. Just did a couple quickie easy workouts. Did a recovery swim at our summer league pool. At least I had a lane. I dislike swimming outside though. My eyes are very sensitive to light, and I refuse to do any backstroke.

    Bike

    30 minutes, aerobic mode


    Swim/SCM/Solo:

    Warm up:

    500 various

    Main Sets:

    6 x 100 free w/paddles

    6 x 75, drill-kick-swim fly

    8 x 50 evil w/fins

    50 dolphin dive

    Total: 2000 meters

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

    Commentary:

    It's official. I signed up for Zones today, all four 50s. I would have liked to get in a 100 back but, as Chris noted awhile ago, there is some fly-back discrimination going on and 100 back is too close to 50 fly. I seeded myself with my Pro times, as I doubt I'll be close to my B70/Jaked times with the new suits and without the same intensity and consistency of training. Jimby and Stud are visiting for Zones. And even Poolraat is considering coming.

    The summer league season is winding down. We have our last Saturday A meet tomorrow. After the girls swim, I am heading to Pittsburgh for a high school grad party. Jimby and I have a date to swim at 4:30 on Sunday. I am slightly concerned that this involves an outdoor pool ...

    I am leaving for the beach after Divisional Champs the following week, and am compiling my reading list. So far, I have:

    The Girl Who Kicked the Hornet's Nest, Stieg Larrson
    A Reliable Wife (which I'm half way through), Robert Goolrick
    Julian, Gore Vidal
    The Almost Moon, Alice Sebold
    The Elegance of the Hedgehog, Muriel Barbery

    Any other good suggestions? I also found this good list: http://www.npr.org/templates/story/s...37&sc=fb&cc=fp. And I've now heard that The Help and Under the Dome are good.

    My red locks seems to have taken a beating this summer. They were a lovely bright ginger in the Baltic. I am now a strawberry blonde. my hair seems to want to revert to a lighter color. But I battle on ...

    Here are some final shots from Stockholm. Pics are the a street in Stockholm (with the beautiful variety of color and styles and roof lines), the Nobel Museum, The Nordic Museum and a couple shots from a canal cruise.

    Updated July 23rd, 2010 at 09:25 PM by The Fortress

    Categories
    Swim Workouts , Spinning
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  18. FRIDAY

    by , July 23rd, 2010 at 04:37 PM (Swimming, Life, and Other Stuff!)
    I like the feel of the day called Friday! It just seems like everyone I run into is in a better mood and ready to celebrate ANYTHING! YIPPEE!

    This morning I signed up for the Big Shoulder's 5K, and the Lakeside Masters Meet(Louisville, KY). Lakeside is a very unusual facility. The outdoor 50 meter pool is the offspring of a quarry in the middle of an older (but very classy) neighborhood in Louisville, Kentucky. The facility has an additional 25 meter outdoor pool and I believe at least one indoor pool somewhere on the property. The complex is named after Mary T. Meagher although I'm not sure of the proper name. My kids used to swim there in a couple of meets during the summer. The parents would take noodles and rafts and float in the main quarry whilst the meet was being contested. We would try to keep track of our kids events so we could hop out and cheer for them when the time was right! LOL! I'm luring my oldest daughter to go with me by promising some power shopping although she claims she just wants to float in the quarry sipping a rum and coke and laugh at me! My main attraction to the meet, besides the quarry was the 1500 freestyle! This will be my first 1500 as a 55 year old. I'm really not 55 till Sept. 10th but I guess LCM ages me up.

    I've swum solo all week at Carmel Aquatic Center. The stifling heat here in Indiana has turned the outdoor pools into a thick, mucus-like snott-a-stew-yuckious liquid. In the spirit of swimming with effort I have moved indoors.
    I basically did the same workout yesterday as I did today. I did almost all freestyle yesterday but an assortment of all the strokes today. Here's the selection from today:

    **800 Freestyle Swim (smooth, bi-lateral)
    **10 X 50 Stroke drill/swim on 1:00 (left arm/ right arm/ fist/ catch-up/ drag)
    **5 X 100 Freestyle on 1:45 interval
    **400 Freestyle (Paddles)
    **8 X 25 Butterfly Drill Cycle (Kris Houchins) on :45
    **8 X 25 Butterfly on :40
    **100 IM recovery
    **400 Freestyle (Pull Buoy)
    **8 X 25 Backstroke Drill Cycle (Kris Houchins) on :40
    **8 X 50 Backstroke on 1:00
    **100 IM recovery
    **400 Freestyle (plain)
    **8 X 25 Drill Cycle (Kris Houchins)
    **2 X 50 Breastroke on 1:10
    **ez 100 IM cooldown
    4,500 scy

    **an interesting note: I've noticed the side I thought was my better breathing side is the side I have problems with in 1 arm freestyle. I believe all my freestyle problems are linked-up to my kick. I rarely kick hard and sometimes (when I'm not thinking) throw in a scissors kick! (they used to call this the trudgen crawl) I have to really stay in the moment to stop this weird kick from occuring during my longer swims.

    I'm going to attempt to continue with these LONGER practices till school starts. At that point I probably won't have the time to go much over 3,500 but I'll try to increase quality and decrease the stroke work.

    Updated July 23rd, 2010 at 04:42 PM by Bobinator

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  19. Friday, 7/23/10

    by , July 23rd, 2010 at 02:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day

    Warm up
    1 x 500 Choice
    (did free and back)

    Main Set:
    100 swim free;
    200 pull free and back;
    300 kick flutter with board and on back;
    400 swim as 200 IM + 200 rev IM;
    500 pull free and back;
    400 kick dolphin on back w/ fins;
    300 swim free and back;
    200 pull free and back;
    100 kick flutter w/board

    Total: 3000 meters
    Categories
    Uncategorized
  20. Mellow Friday morning workout

    I went to the morning AGUA lcm workout. It was not very crowded today—I started in a lane with 6, then switched to one with 4. Here’s what we did:

    800 lcm warmup

    3 x (3 x 50 DR + 100 build), odd rounds FR, evens ST

    150 easy / lane change

    4 x 100 kick (2 FR, 2 BR) @ 2:10-2:30 [this was actually a swim set involving build 75s + 25 easy that I adapted]

    2 x (3 x 150 @ 3:00 + 2 x 50 easy) [This was a free set, but I did IMs on the 150s the first time through and ST/FR/ST, IM order the 2nd time through.]

    50 fast backstroke

    250 warmdown

    At sunset last night I went down to the pretty little track in Riverside park and took some baby steps towards restarting a plyo routine. This cinder track is 220 yards around, with very sharp turns at the ends, and gets limited use. It’s ideal for doing short sprint pieces of about 40-50 yards or so. I ran a few laps to warmup, then 3 x 40 sprints (going 75, 85, and 90 percent of max speed), then 3 x 40 of unspecialized skipping. I haven’t done any plyo since spring of 2009, so I’m trying to be pretty cautious and patient as I build back up to doing some power leg work. It’s always tempting to do more, because skipping and sprinting feels so fun!

    Off to the gym now for weights. It’s amazing how deciding to swim shorter events at Zones has made me more excited about lifting and building strength and power!