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  1. Monday, 6/21/10

    by , June 21st, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie


    Warm – up:
    300- swim (did a mix of free & back)
    200 kick (did IM kick, breast & free with board)
    200 drills
    3 x 100/1:45 Build (went 1:28-29 on these)
    3 x 50/1:00 desc. (free - 42-41-39)
    6 x 25/40 strong (fly/back/free x 2 on these)

    Main Set:
    Sprint free or stroke
    2 x the following:
    8 x 25/1:00, strong pace
    (did IM order x 2 on 1st round, fly-back-free on the 2nd round)
    150/3:00 smooth
    on the 2nd round had to move to indoor pool partway through the set because of swim team.
    6 x 25/1:00 fast
    (fly-back-free x 2 on these both rounds)
    1 x 300 smooth


    Total: 2350 meters, 550 yards
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  2. shutting it down, kinda

    Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year.

    I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them.

    I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
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  3. Saturday, 6/19/10

    by , June 21st, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, w/Carrie

    Warm – up
    300 Swim
    4 x 50/50 Build
    8 x 25/30 Strong

    Main Set: Distance Free
    18 x 100 @ 2:00 as:
    3 - Free
    3 - back

    Cool down
    300 easy swim

    Total: 2700 meters
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  4. Weekend workouts

    I swam the Saturday morning LCM workout with AGUA. Here’s what we did:

    400 lcm warmup

    5 x 100 FR @ 2:00ish: odds 50 DR / 50 ST, evens 100 mindful swimming

    10 x 50 @ 1:10: odds DPS, evens build [I did these IM order by 2s, with extra FL at the end. Stroke count was 13, 37, 16, 38, 14 on the odds.]

    Chalk talk on FR technique

    4 x 600:
    #1 = 100 FL/ 200 BK / 100 BR / 200 FR [I did this 300S / 250 K / 50 S]
    #2 = all FR [9:27]
    #3 = 200 FL / 100 BK / 200 BR / 100 FR [200 S / 50 K / 250 S / 100 K]
    #4 = all FR [I actually did 4 x 100 FR / 50 BK, didn’t get time]

    100 easy

    4 x 50 sprint @ 2:00 [did IM order]

    200 warmdown

    I’d been wanting to do some longcourse FL to give myself confidence that I could swim a 200 at the Middlebury meet, so today was perfect for that—I got to practice lots of easy relaxed fly, which is what I’ll need. I was also happy with the pace on my 600 FR [a little under 1:35 pace]. If I can swim my 800 at that pace at the meet I’ll be happy.

    It was a nice relaxed workout with good, mellow lanemates, and I really enjoyed it. I like sets where the swimming itself rather than simply making the intervals is the focus—today we either had very generous intervals, or simply regrouped after each swim and went at :30 or so rest. I also learned this morning that all the morning AGUA workouts from here on out will be LCM—hooray! That’s worth waking up early and getting myself across town for.

    On Sunday morning I went up to Riverbank for a short swim—just 1200 warmup, focusing on my FR technique, and a bit of kicking—then had a nice stretch out back overlooking the Hudson. It was gloriously uncrowded up there—I shared a LCM lane with just 2 other swimmers—but the pool was full of hair. Yuck! It’s tempting to bring a butterfly net to clean out my lane the next time I go up there.

    Sunday afternoon I did a rowing workout with Mr. Addict. I told him I wanted to work on rowing pieces that would be the equivalent of swimming 200 lcm stroke races, plus do a bit of power work at the end. Here’s what he came up with (focus pieces are in red—my goal was to descend the 3 3s and go all out on the :30s, which I did):

    7-minute warmup
    3-minute easy/rest
    2-minute piece [2:19.5 avg pace/500m]
    3-minute easy/rest
    3-minute piece [2:14.9]
    3-minute easy/rest
    2-minute piece [2.15.7]
    3-minute easy/rest
    3-minute piece [2:08.9]
    3-minute easy/rest
    2-minute piece [2:17.9]
    3-minute easy/rest
    3-minute piece [2:05.0]
    3-minute easy/rest
    2-minute piece [2:42.1]
    3-minute easy/rest
    1-miute piece [2:07.6]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute warmdown

    I was happy with this workout, and realized that I should really be doing more swimming workouts that were structured like this.
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  5. Monday Jun 21th 2010

    by , June 21st, 2010 at 10:22 AM (Ande's Swimming Blog)
    Monday Jun 21th 2010

    Subscribe to Ande's Swimming Blog

    Swim Faster Faster INDEX

    weighed 219 after practice

    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, todd, mike, tenielle, doug, larry, jon & paul
    dove in at 6:38ish
    wore b 70 jammer

    WARM UP LCM
    2 rounds of
    300
    200
    100 k
    went 1:17 on my 2nd 100 k

    MAIN SET LCM

    10 x 50 on 40
    made it
    went 2nd behind todd

    6 x 150 on 2:15

    10 x 50 on 40
    made it
    went 2nd behind tyler

    6 x 150 on 2:30

    10 x 50 on 40
    made it
    lead the lane

    200 easy

    25 M SDK roll start larry timed
    went 11.1

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
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  6. Summertime and the livin's easy

    by , June 21st, 2010 at 09:38 AM (Too Neurotic to be Suitably Aquatic)
    Thank you, USMS forums, for going dark over the weekend. There was absolutely no reason to be inside when the weather was as perfect as it was.

    Saturday was the season opener for the Minnewaska Distance Swimmers. What else is there to say about swimming in that lake other than pristine, beautiful, magical. It's my first year as a member of the club, and I hope that I get to go there many other times this year. The swimmers who partake are a fine bunch, and everyone was just so chill. (Literally, as the water was 70 degrees.) They set up a 200 yard (or meter, no one is certain) lane line in the middle of the lake, and swim circles around the line. I went around twice to chalk up an 800, and managed to mildly sunburn my back in the process. Speedo stripes all summer!

    I don't want to do that again, so I'm thinking of picking up this rashguard http://www.swimoutlet.com/product_p/7738.htm for the next time I head out to the lake at midday. Has anyone used a similar one before, or have insight on preferred styles?

    Happy summer everyone!
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  7. Swim + Detox Over! Sunday, June 20

    by , June 21st, 2010 at 09:01 AM (The FAF AFAP Digest)
    Friday:

    Blew Speedo off, as he reported on his blog. Just had zero energy on day 8 of detox.


    Saturday:

    No chance for exercise. Spent the entire day getting fried on soccer fields and sitting in a dance recital. I think Lil Fort is going to forsake dance for another sport. Fine with me, I don't like costume sports much and have no aptitude for being a stage mother.

    I have no idea how people run in this heat. The heat has really zapped any desire I might have had to run. It's just too freakin' hot. I'm glad I'm headed somewhere where the temp is 70ish during the day.


    Sunday:

    More soccer and then:

    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    Main Set:

    5 x 100 free w/paddles @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did breast
    50 EZ
    5 x 100 dolphin kick on back w/MF @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did fly
    50 EZ
    5 x 100 back w/paddles @ 1:20
    50 EZ

    Technique/Recovery Set:

    5 x 150 @ :15-20 RI
    done as 50 scull + 50 chest press fly + 50 fly kick on side

    50 EZ

    Total: 3950

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

    Commentary:

    Relieved to be done with detox! I only cheated once: I had to have a cup of coffee on Sunday morning (day 10) after getting up early both weekend days for soccer. Q is right. Breakfast is just better with coffee. And it's nice to be eating some real food again. I've had more energy the last couple days even with much less sleep.

    I hope to get a couple swims in the next few days before I embark on my 2 week vaca swim fast. I meant to get started on TRX, but I'm just too busy right now to focus on something new. I'll have to get started later this summer. I plan on signing up for the Colonies Zones LC and the B2B tri before I go. I heard the half iron was already full, so I hope it's not too late for an iron relay. From what I gather, the relays spots fill up more slowly.

    Here's the lineup for CZ: https://www.ClubAssistant.com/club/m...1553&smid=2490. As Chris noted on his blog, it's not favorable to fly-back swimmers. I was thinking of swimming the 100 back, but don't think it's doable as it's squashed between 50 fly and 50 free on Saturday and I just wouldn't get enough rest. This meet is much smaller than the SCY meet and runs fast. So I will probably just stick with the 4 50s and hope to get in a relay or two. Alternatively, I could mull over the options for doing a split request.

    I'm gearing up for my first very long summer league meet tonight (2 big teams with a zillion 8 & unders). Probably going to have to DQ more flyers than usual with this new interpretation of the butterfly rule:

    "Article 101.3.2 requires that, in the butterfly stroke, “both arms” must be brought forward “over the water" and pulled back simultaneously. For purposes of Article 101.3.2, as it relates to the recovery of the arms in the butterfly stroke, it is the interpretation of the USA Swimming Rules & Regulations Committee that the “arm” is that portion of the body which extends from the shoulder to the wrist. It is also the interpretation of the Committee that "over the water" means that the arm, as defined above, must break the surface of the water during the recovery phase of each stroke."

    Updated June 21st, 2010 at 09:57 AM by The Fortress

    Categories
    Swim Workouts
  8. After meet workout FLY!

    by , June 21st, 2010 at 07:38 AM (Mixing it up this year)
    After such a good meet I decided to push myself today. I still had a lot left over.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    10x50@1:00 1 arm drill Fly w/fins
    1x100@2:00 Fly w/fins
    2x50@1:00 Fly w/fins
    4x25@:30 Fly w/fins
    200 Fly kick w/fins
    400 Free w/paddles & bouy matched my 400 time from yesterday with a 5:51
    200 Free easy
    400 Free easy w/snorkle & good kick

    Total 3500 meters

    Updated June 21st, 2010 at 08:23 PM by Donna (forgot one set)

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  9. An Awesome Meet for once

    by , June 21st, 2010 at 07:34 AM (Mixing it up this year)
    This weekend was my best meet this year. Went into it with no expectations, no taper and did proper warm ups and warm downs from my events.

    The 100 Free was ok with a second best time, but I followed up with a personal best in the 100 Fly by 4 seconds! Even won my heat. The 50 Free was my 3rd best time but only the 3rd time I broke 33 and also placed 19th in that one.

    The next day I had a decent 100 Back and 200 Free but the 400 Free was my second best time and is very close to me best from 2 years ago. Won my heat on that one also.

    Over all a very successful meet with the kids.
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  10. Saturday & Sunday

    by , June 20th, 2010 at 10:17 PM (Ande's Swimming Blog)
    Saturday June 19th

    Whitney coached
    Can't remember what we did
    swam at UT
    7:30 to 9:00


    Sunday June 20th

    bridgette coached
    SCY

    swam with Larry, James & Besmir
    did a recovery practice

    400
    300
    200
    100

    16 x 25 k on 25

    2 rounds of
    100 fr
    4 x 25 IM order
    2 x 100 fr drop 5 sec
    4 x 25 IM order
    2 x 100 fr drop 5 more sec
    4 x 25 IM order
    started on 125 round 1, 120 round 2
    Categories
    Swim Workouts
  11. Crazy Day 6/18/10

    by , June 18th, 2010 at 09:36 PM (The Labours of SwimStud)
    Well, I should have known it would be a crazy day when Germany lost and missed a penalty...

    The US v Slovenia was really a tale of two halves...the US team showed some ambition and got the best response to being 2-0 down at the half by scoring real early after the restart. On balance a fair result but hard done by the ref not to have won 3-2.

    England v Algeria..expected this to be something more like a game we'd expect from the team that qualified easily and in style. Well that didn't happen; what a anemic display by a bunch of millionaire athletes...seriously myself, Fort in goal, Jimby leading the line and 8 others could have mustered more in the way of spirit in the match. don't get me wrong I am not one of those blinkered folks that think England should roll everybody, but I do think they should TRY to at least play well--win, lose or draw.

    That said, the first round of the WC is always tricky unless you go straight onto cruise control and win the first 2. In hindsight, the US and England can advance with a win...the players will be happy with that. US will have to watch out for Algeria, as poor as England were, the Algerian team held the ball well, passed with accuracy and were quick to get the second ball.

    England fans have to hope the team can rise to the challenge now that it's win or go home. They have the talent to beat Slovenia, but they have to play better and I didn't see much in the way of evidence today that they'll win unless the coach can get them to gel and/or pick the right team...I think Rooney should sit; partly for his lack of form and partly for mouthing off to fans via TV cameras b/c fans (that paid) booed a crap team performance...hey...pay me his money and you can all come to my office and boo me ALL DAY if I underperform.

    Got to swimming at 6:45ish:
    Warm Up
    600 Swim

    Pre-Main
    150 Kick, Drill, Swim R :15ish

    Main
    Twice Through

    5 x 100 FR 1:50 1-4 Desc, 5 Cruise
    1 x 200 FR 3:45 (make interval)
    ----
    6 x 50 1:00 Fast I had no sprint but I did make all on about :45
    This portion took me about 55-60 minutes which is a decent pace for me on LCM

    Cool
    600 EZ

    I must comment on my physical resiliency these days: I had a back spasm last Friday and was back swimming easily this past Monday, and I ran yesterday 4.5 miles. All of this within a week from the guy whose spasms meant 2-3 days on the floor and 2 weeks of walking about like a human pretzel, before starting the whole cycle of injury and recovery over again in 4 month intervals. It seems the core work is benefiting my swimming and my back health.
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  12. 6/18/10, a IM kinda workout

    Ran 6 miles on the treadmill when I got home from work. Chilled out for an hour afterwards then went and swam on my own at the rec.

    25yard pool

    warmup:
    500 whatever
    10x50's @ 1:00 kick/drill
    5x100's @ 1:20
    10x50's @ 1:00 drill's of all strokes

    main set:
    4x400 IM's @6:00, 1st 400 work the fly, 2nd 400 work the back, 3rd 400 work breast and 4th 400 work the free

    10x50's pull free @ 40, held 32's
    10x50's pull free @ 35, held 30's

    8x75 IM @ 1:20 IM order, build each 75

    200 warmdown

    Really need to get back to the weight training. Have not done my weight workout since few weeks before nationals, time to get back in that groove.
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  13. Double FAST Friday Jun 18th 2010

    by , June 18th, 2010 at 03:59 PM (Ande's Swimming Blog)
    Double FAST Friday Jun 18th 2010

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]

    here's another video of my 200 IM from 2010 SC Nats that _Steve_ shot,
    Thanks Steve.
    It was interesting to watch my race from that angle,
    [nomedia="http://www.youtube.com/watch?v=hnIwyzNuw3c"]YouTube- Ande's 200IM.AVI[/nomedia]
    another friend of mine shot a video from up high & in the middle which I haven't seen yet


    Good luck to the UT swimmers at Santa Clara
    real time results

    2010 Swimnetwork.com Santa Clara Grand Prix
    06/17/10 - 06/20/10 Santa Clara, CA


    & the ones at the Sr Cir meet at A&M in College Station, TX
    June 18 - 20, 2010
    Real Time Results

    Swim Fast

    LCM
    Tyler Coached
    Noon to 1:00
    Austin UT Swim Center
    swam with Steve, James, Besmir, & Darby
    dove in at 12:05
    wore b 70 legs

    WARM UP LCM
    15 min choice, stop at 6:50

    MAIN SET LCM

    4 rounds of
    100 fast from a dive 100 easy on 5:00
    50 fast from a dive 50 easy on 3:00

    1) 100 fr 61 50 fl 28
    i wasn't ready to go on the top on round 1 so I left 20 seconds behind the last person in my lane, then went first on the 50 so this one was on 4:10 for me. I think I need more rest (as in minutes before the next one to fully recover & seriously pound the 100) on this 100 I 2 beat kicked 75 then 6 beat kicked the last 25

    2) 100 fr 62 50 fl 28

    3) 100 fr 61
    on this round I did the fast 100 then skipped the fast 50 & just swam 2 easy 50s to rest up for the next 100 & really hit it

    4) 100 fr 57 50 fl 27.9
    on the 100, I 2 beat kicked to the 25 mark then started up a gentle 6 beat kick to the 50 then kept 6 beat kicking till I got to the wall, 4 minutes goes by too fast after a hard swim

    easy 100 & out, I skipped the rest of the work out

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated June 18th, 2010 at 04:09 PM by ande

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/10

    by , June 18th, 2010 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 1:45
    4 X 150 2:30
    1 X 300 negative split

    2 X 150 kick 3:45
    4 X 50 kick 1:15

    2 X 100 2:20
    2 X 50 easy free 1:10
    Three times through.
    100's: best stroke, no free.
    Each round of 100's should be faster.

    3 X 100 1:45
    2 X 50 easy free 1:00
    Three times through.
    100's are free.
    Each set of three should be faster.

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  15. Friday, 6/18/10

    by , June 18th, 2010 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I had the entire outdoor pool to myself this morning. :-) Don't get why everyone swims in the indoor pool when it's so nice out.


    Warm - up
    300 swim
    (did as 75 free/75 back x 2)
    4 x 50/50 descend
    (went 45 -> 43)
    8 x 25/30
    (strong alternated free and back)

    Main Sets:
    Kick
    7 x Set – 20sr after swim
    50 kick uw
    (went as far as I could with SDK, about 12-15 m, then kicked on back to wall each way)
    25 right side
    25 left side
    50 12 -3 -12
    50 Swim

    Swim
    24 x 25/40 STRONG
    (went IM order on 1-12, then alternated free and back on the rest)

    Cool Down
    100 ez free

    Total: 2800 meters
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  16. FAST Friday Jun 18th 2010

    by , June 18th, 2010 at 10:34 AM (Ande's Swimming Blog)
    FAST Friday Jun 18th 2010

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]

    here's another video of my 200 IM from 2010 SC Nats that _Steve_ shot,
    Thanks Steve.
    It was interesting to watch my race from that angle
    [nomedia="http://www.youtube.com/watch?v=hnIwyzNuw3c"]YouTube- Ande's 200IM.AVI[/nomedia]


    Good luck to the UT swimmers at Santa Clara
    real time results

    2010 Swimnetwork.com Santa Clara Grand Prix
    06/17/10 - 06/20/10 Santa Clara, CA



    & the ones at the Sr Cir meet at A&M in College Station, TX
    June 18 - 20, 2010
    Real Time Results

    Swim Fast

    LCM
    Whitney Coached
    6:30 am - 8:00 am
    Austin UT Swim Center
    swam with Tyler Todd, Mike, Larry, Nate, Teneille & sharon
    dove in on time
    wore b 70 jammers

    WARM UP
    20 min choice, stop at 6:50

    MAIN SET scy

    4 rounds of
    100 fast from a dive 100 easy on 5:00
    50 fast from a dive 50 easy on 3:00
    1 100 fr 64 50 fl 28
    2 100 fr 62 50 bk 31
    3 100 fr 61 50 br 36
    4 100 fr 60 50 fl 28

    VERTICAL KICKING
    4 rounds of 1:00 on 15 sec off
    whinteny told us to keep our elbows out of the water, I'm not a fan of VK

    DROP DOWN SET Long Course
    50's
    start at 1:00,
    drop 1 sec each round
    I made 36 & didn't attempt 35
    todd made 34 & missed 33 but he was pulling with his massive blue paddles

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated June 18th, 2010 at 12:36 PM by ande

    Categories
    Swim Workouts
  17. He Was In A Bind Because He Was Far Behind

    by , June 18th, 2010 at 10:19 AM (Too Neurotic to be Suitably Aquatic)
    Today's mix was all theme. Geography bee!

    It also made good workout music but unfortunately I had to grab my iPod and go to work before the full mix finished. I could have used some Sinatra before my day. I thought of doing this thanks to someone on the blogs talking about "Virginia" songs. Sadly, and despite spending four years of college in Richmond, I don't have any Virginia songs in my collection. Maybe I'll pick up some if I do this kind of mix again.

    Georgia On My Mind, Ray Charles,
    Mexico, Cake, Prolonging The Magic
    Stop In Nevada, Billy Joel, Piano Man
    Hotel California, Eagles, Hotel California
    America, Karen Olivo;Jennifer Sanchez, West Side Story - The New Broadway Cast Recording
    Nashville, Indigo Girls, Rites Of Passage
    Sweet Home Alabama, Lynyrd Skynyrd
    Tennessee, Arrested Development, Entertainment Weekly: The Greatest Hits - 1992
    Cowtown, They Might Be Giants, Lincoln - The only "Pretend" place on the list!
    New York, U2, All That You Can't Leave Behind
    Philadelphia Freedom, Elton John, Greatest Hits 1970-2002
    The Devil Went Down To Georgia, Charlie Daniels Band - every time I hear this it reminds me of the 1996 Olympic gymnast, whatshername.
    California Sun (Cover), The Ramones
    Kalifornia, Fatboy Slim, You've Come a Long Way Baby
    Texarkana, R.E.M., Out Of Time
    America, Neil Diamond
    New York City, They Might Be Giants, Factory Showroom
    Walking in London, Concrete Blonde, Walking in London
    Africa, Toto, Billboard Top Hits - 1983
    Streets Of Philadelphia, Bruce Springsteen, The All Time Greatest Movie Songs CD1
    Omaha, Counting Crows, Face The Promise Land
    NYC, Interpol, Turn On The Bright Lights
    Texas Flood, Stevie Ray Vaughan, Greatest Hits
    America, Simon & Garfunkel, Simon & Garfunkel Greatest Hits
    New York, New York, Frank Sinatra
    America The Beautiful, Ray Charles

    The workout was thus:

    2x250 - 50 kick, 100 drill, 100 swim
    100 swim
    4x125 free descend
    6x75 breathe 3, 5, 7
    4x75 stroke
    3x225 pull, stroke, swim
    25 recover
    100 warm down

    It felt pretty good this morning. I almost actually made it through all the 75's doing the correct breathing pattern, which felt good, because building lung capacity has been one of my primary goals this year. The key really was to go slow, and not panic, or give up if I didn't make the 7-stroke on the first try.

    If anyone else has had success with lung capacity, I'd love to hear it. I just found a new yoga place in the area, and I'd like to see if getting back into that routine helps at all. My favorite local studio went out of business 3 years ago, and I've been missing it dearly. I think yoga is just the greatest supplement to everything, but I cannot seem to do it unless I'm in a class situation.

    Updated June 18th, 2010 at 10:21 AM by swimmerb212 (spell check!)

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  18. Friday's Swim

    by , June 18th, 2010 at 09:06 AM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Alex

    Warm up 4 x 200 SKPS

    8 x 75 Rotating IM :10r

    4 x 50 Descend both Stroke's and Time on :50

    5 x 100 All Out Lots of rest.
    We did them on 2 min instead. It's hard for
    me to go all out at 6am. I had a bad night's sleep, I was up 3 or 4 times,
    I hate that. I did manage a 1:06 on the last one, the rest
    were not really my best effort :-)

    Alex had LACTATE as the emphasis
    on this set, The girls in lane 3 were chuckling about his choice of words.
    We have one girl who is about 7 months along and she missed this workout.
    She was really the only one ready for it :-)

    3 x 200 on 2:45

    I did 2:35, 2:35, 2:30

    200 Warm down.

    Alex just needs to figure out our intervals.
    He'll get it. It's not easy jumping in and coaching all the different levels we have.
    He got Jorge to swim fly today.
    Alex is great at helping the novice swimmers.
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  19. Friday, June 18, 2010

    by , June 18th, 2010 at 09:04 AM (Keepin Track 2010)
    How is it the middle of June already?

    Morning workout today at Wirth. Storms last night, so a bit of a late start after pulling covers.

    600 MIX
    8x50 (25 IM order, 25 FR)

    2x (P200, S2x100, S2x50 Kick with flips) 1:40 base

    WD
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  20. A ho hum Friday

    by , June 18th, 2010 at 07:40 AM (Mixing it up this year)
    Just not motivated today so I just worked on stroke stuff.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins moderate every 3rd 25 fast
    5x100@:05R choice of drill w/fins mixed it up
    5x200@3:15 Free w/paddles & bouy make the interval
    6x50 from dive sprint 25's rest easy

    Total 3300 meters
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