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  1. A Saturday on my own

    by , April 3rd, 2010 at 01:52 PM (Mixing it up this year)
    Just felt slow and sluggish today which might be because I was out until midnight to see The Last Song. My husband and son can be seen in this movie. My daughter is in it too but is blurred out alittle.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Back kick drills w/fins
    10x50@1:00 Fly w/fins
    5x100@1:45 as 50free/50back w/paddles & bouy easy
    500 easy

    Total 3500 yards
  2. Thursday and Friday workouts

    by , April 2nd, 2010 at 11:34 PM (Elise's Fitness Fun)
    Yesterday, got in with the kids (late as usual). Used the first few 75s to warm up.

    12 x 75 on 1:15 - 3 fly, 3 back, 3 breast, 3 free

    12 x 50 on 1:00 - 3 fly, 3 back, 3 breast, 3 free

    12 x 25 on :30 - 3 fly, 3 back, 3 breast, 3 free

    200 easy

    20 x 25 on :45
    -5 x 25 kick breast on back
    -5 x 25 kick breast on front
    -5 x 25 2 kicks for one pull
    -5 x 25 long pull

    26 x 25 on :45
    -5 x 25 kick on side
    -5 x 25 double-arm backstroke
    -5 x 25 rotation drill -arms at side
    -5 x 25 kick on back
    -6 x 25 lane rope drill

    200 easy


    This morning, got to a mid-morning yoga class. Plan to make this a regular thing on Fridays from now on. Really enjoyed the class. My balance stinks though, especially when I have to do the bird poses. I think people built like my sis (5'4" 130) must have it easier - no long legs to have to pull up in strange positions. Maybe this is why it is rare to see gymnasts or ballet dancers over 5'8".

    Swam a light workout today-

    10 x 75 free kick on 1:45

    5 x 100 free pull with buoy and paddles on 1:30

    3 x 200 back on 3:10 - descend 5 seconds each time

    500 free - alternate 25 drill/25 free

    2350 SCY
  3. Nice Workout! 4/2/10

    by , April 2nd, 2010 at 07:01 PM (The Labours of SwimStud)
    Well I was hankering for some speed work today and mulled over a set with a college swimmer's what I did.

    Warm Up
    200 K
    200 Pull
    200 Swim
    10 x 50 Kick no fins 1:15 Held 1 minute thereabouts and under on a few.
    2 x 50 EZ

    10 x 100 FR 2:00 1,3,6,8 1st 25 hard. 2,4,7,9 4th 25 hard. 5 & 10 1st and 4th hard. Held 1:25 but was well under on most...some early ones were around 1:20.
    I must say this was just enough challenge yet made me feel good when I got it done.
    4 x 50 EZ

    Stroke Set

    4 x 100 BR pull fast hands 2:30
    4 x 100 BR pull/fly kick 2:30
    4 x 100 BR kick no board
    2 x 50 BR 1:30
    6 x 50 Swim


    Lifted afterward and felt quite good Going out to celebrate a 21st birthday...should be fun!

    Updated April 3rd, 2010 at 12:57 AM by SwimStud

  4. Eureka! April 2

    by , April 2nd, 2010 at 05:23 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 single arm fly @ 1:45

    Speed Work:

    Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!

    50 EZ

    Pete had planned a backstroke sprint set, which suited me just fine. So we did:

    8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.

    200 EZ

    Total: 2150, plus starts (probably 500) = 2650



    So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.

    Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.

    Off to drinks and dinner and then another regatta tomorrow


    Sports Injuries: When to tough it out

    Shoulder pain:

    Updated April 4th, 2010 at 08:08 PM by The Fortress

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -04/03/10

    by , April 2nd, 2010 at 03:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and strong
    5-8: descend

    3 X 200 3:30
    Negative split each swim

    8 X 50 kick 1:15

    6 X 50 build 1:05

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 100 easy



    Swim Workouts
  6. Easy Friday

    by , April 2nd, 2010 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    100 swim free
    200 swim alt. 25 free/25 back and hold the stroke count
    (still hitting 16 on both free and back)
    300 IM drill
    400 pull free: hold stroke count
    (with p&b, most was 14 spl with an occasional 13)
    500 swim alt back/free: keep walls as long as possible
    swim 5 x 100 on 2:00: odds free, evens back; descend freestyle
    (on free went 1:24-1:21-1:18, on back went 1:28, 1:25, kept stroke count at 16-17 on all)
    kick 200 choice
    swim 6 x 50 free on 1:00: descend 1-3, 4-6 to about 80%
    (went 40-37-35 both times)

    cool 8 x 25 drill
    Total: 2700 yards
  7. 4/2: Team Practice

    Warm up
    - 300 swim
    - 300 kick w/ fins and board
    - 300 back
    - 3x100 drill swim (fingertip/fist/zipper)
    Main Set
    - 8x50 back on 1:00
    - 200 kick with fins (flutter)
    - 6x50 back on :55
    - 200 kick with fins (dolphin)
    - 4x50 back on :50
    - 200 kick with fins (flutter)
    Cool down
    - 200 back
    - 200 free

    My left shoulder was sore from shoulder press Wednesday, so I laid off the freestyle and did more back. The shoulder felt better after practice.

    Held :40-:42 on the backs.
  8. Long Course....500Fly again

    by , April 2nd, 2010 at 09:04 AM (Mixing it up this year)
    2x500@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    300 Free kick w/fins & snorkle
    500 Fly w/fins
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Easy Free

    Total 3500 meters
  9. Yoga + Entries, April 1

    by , April 1st, 2010 at 07:17 PM (The FAF AFAP Digest)
    P90X Yoga, 75 minutes

    Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!

    I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.


    I finally did my online entries for Colonies Zones and SCY Nats.



    50 evil
    100 fly
    3 relays


    100 IM
    100 back
    50 free
    2 relays

    Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!


    50 breast
    50 back
    50 fly
    100 back
    100 fly
    100 IM*
    200 mixed medley relay
    200 mixed free relay

    *6th event

    I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!

    And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!

    Updated April 1st, 2010 at 07:58 PM by The Fortress

    Yoga , Planning
  10. Swim Scandal True, Reports Sewickley Tattler

    by , April 1st, 2010 at 05:19 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The Sewickley Tattler is a gossip tabloid serving the Quaker Valley School District communities of Sewickley, Sewickley Heights, Edgeworth, Glen Osborne, Aleppo, Leetsdale, and Leet Township.

    The Tattler has garnered a national reputation for sensationalized scoops, almost exclusively involving the mating, ovulatory, seed-spreading, shagging, lactation, pheromone-emitting, cosmetic surgical enhancing, STD-infecting, sperm count fluctuating, and assorted other reproduction-relating physiology and behaviors of the local citizenry, from Republican burghers, to ragamuffin high schoolers, to the odd Sewickley Sea Dragon masters swimmer who has mistaken B lane for a salmon spawning stream.

    On the exquisitely rare occasions when celebrities do visit our community, the librarians of the Village, in particular, are thrilled, because this temporarily pries them and their wanton slatternery off the cover.

    These celebrity visitors, on the other hand, really need to keep a close eye on their ovaries, testes, fallopian tubes, epidydimises and what have you, because they are virtually guaranteed of a first-class journalistic rogering by our local Fourth Estate.

    Thanks to the combination of rapacity and hair-trigger reporting, The Tattler has earned many kudos in its industry for being the first to break news stories, often weeks if not years before the competition does, if ever. Where The Tattler has not fared so well is in terms of accuracy in their reporting.

    Because of this, I am only going to paste in below this week’s cover. Do not worry! I am not concealing anything about what we here in the Heights have already shrugged off as Le Scandal Livingston (even as those unsophisticated bumpkins down in the flats continue to follow the scandal like the rutting soap opera fans they are.)

    The entirety of The Tattler's inside pages are devoted—as is the case with every issue--to lengthy retractions of previous cover stories that proved libelous, untrue, and hurtful.

    Certainly, I do not condone this sort of journalism myself. I do, however, subscribe to it.

    For those of you who know Leslie Livingston as an unimpeachable beacon of propriety in our swimming community, who know she is truly one of the most virtuous and hard-working swimmers, albeit one who used fins promiscuously (but that’s neither here nor there), I can only say: I agree!

    In my heart of hearts, I honestly doubt if any of the garbage in this week’s edition of The Tattler has more than a 15 percent shred of truth to it, if that. So please, if you do look at the cover—SEE COVER DIRECTLY BELOW!!!!—I only ask that you do your best to forget it immediately.

    It probably isn’t true. Really. It probably isn’t.

    Final note: I happened to see the Pregnancy Beat Reporter for the Sewickley Tattler slinking about this afternoon, and I grabbed him by his pencil neck and ask him what inspired his cover story. The pathetic little man reached into his tattered suit coat and handed me the following. I think he fancies himself a poet!

    Don’t they all, these shabby little men! Don’t they all!

    After last night’s swimming
    Practice did one fast mother
    Relax in languor and steep herself
    In clouds of Eucalyptus steam. Our lovely
    Leslie, flipper-footed

    Fortress! So fleet and fleeting her times and time here!
    Oh, how we and future generations beg for more of her!
    Oh, how we crave the Leslies still to come! A myriad of them--
    Leslie Jr.s, and juniors of those Jr.s! From such dreams of spawn is
    Spawned our dreams: that an impregnable fortress be impregnable yet.

    Updated April 6th, 2010 at 12:00 AM by jim thornton (to patronize the readers)

  11. Damn Floaters!!!

    by , April 1st, 2010 at 04:42 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Got to the pool a few minutes later than I usually do and found a floater in every lane. So I just went to work and went back during my lunch hour.

    200 free swim
    2x100 pull #1 free, #2 back
    4x50 kick w/ 5 second rest, 1 of each stroke
    3 x 100 I M swim on 2:00 smooth, make interval
    (did these at 1:301 and was just cruising)
    4 x 50 build choice on 1:00
    (did back, all at 40-41)

    3x around
    100 kick choice w/ 15 second rest
    Swim 4 x 25 on :40 descend to all out
    (Round 1 free: 1:42 on kick, 25's at 17->15
    round 2 back: 1:50 on kick, 25's at 19->16
    round 3 fly: 1:55 on kick, 25's at 18->16)
    50 easy on 1:00 choice
    100 I M kick fast
    (ave 1:55 on these)

    Swim 4 x 75 back on 1:30 descend 1-4 to about 85%
    (tried to descend but all were around 1:01-1:03)
    Swim down 200
    Total: 2650 yards
  12. Thu Apr 1st 2010

    by , April 1st, 2010 at 02:49 PM (Ande's Swimming Blog)
    Thu Apr 1st 2010

    SUBSCRIBE to Ande's Blog

    Here's my tips on
    [ame=""]How to Blow Perfect Bubble Rings from the Deep End[/ame]

    7 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    02 1650 yard Freestyle 17:55.99
    (swam it in Orlando then swore it off, but I will be at the meet on Fri and am considering seeing if I can go faster. in Orlando, I didn't warm up enough for it & cruised the whole way with no sprint on the last 50, 75, or 100)

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT




    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with tyler in the Zone Taper Group
    beside Max, Kristyne, & Don
    dove in on 6:35
    wore B70 full

    warm up:
    500 ish


    assigned 5 x 400


    200 fr mod went 2:20
    rest 20 sec
    200 fr at mile pace (2:06)
    went 2:05

    4 x 50
    hold low DPS on first 2 then drop a stroke a length on next 2
    so I held 9 strokes a length then dropped to
    8 strokes a length

    4 x 100 on 1:30
    (hold mile pace)
    went 1:00 - 1:01's

    2 x 100 kick
    went 1:10

    assigned 400 at mile pace
    did 3 x 100 at mile pace which is probably 1:03

    experimented with head position on fast SDKs
    1) biceps behind ears
    2) biceps on ears

    25 SDK FAST for time
    roll start
    tyler timed
    went 10.5

    25 SDK FAST for time
    roll start
    tyler timed
    went 10.4

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  13. Sarasota Y Sharks Masters 5:30 Workout -04/02/10

    by , April 1st, 2010 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 free: 1:45 stroke: 2:00
    Perfect technique swim

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    1 X 75 easy
    1 X 50 blocks, @ 100%
    1 X 75 easy

    Race Pace Set:
    3 X 200 broken @ race pace 5:00
    Broken 10 seconds at each 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Late start today

    by , April 1st, 2010 at 07:32 AM (Mixing it up this year)
    I had to take care of my CPR recertification this morning so I got a late start.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins alt 100 easy/100 moderate
    500 kick w/fins on back alt 100 fashion model/100 fly
    10x50 from dive sprint 20 yards and 30 yards easy free
    500 Free w/snorkle as 200swim/100kick/100swim/50kick/50swim

    Total 3000 yards
  15. Drylands + Swim, March 31

    by , March 31st, 2010 at 11:18 PM (The FAF AFAP Digest)

    Didn't feel like going to the gym, so did drylands on my own.


    Tried 5 holds the trainer recommended and 3 others that I could do in the house:

    deep squat isometric hold, 1 x 5:00
    (had to do this since Q bragged he could do it for 5 minutes; uh, ouch)

    lunge hold in runner position, 1 x 2:00, each leg (harder)

    push up isometric hold, 1 x 2:30

    good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.

    cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg

    isometric handstand, 2 x 1:15
    (better than the :45 I was doing before)

    side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side

    (This side plank with twist oblique looks difficult as well:

    one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.

    Other core:

    power wheel roll outs, 2 x 25
    elevated push ups, 3 x 15
    good morning darlings on floor, 2 x 50
    rock star jumps 1 x 10
    med ball slams on sidewalk, 1 x 25
    (alternated with lil lil Fort)
    twisting med ball slams, 1 x 15

    Swim @ Sewickley Masters:

    Coached by Bill White (who writes great workouts!)

    Pre-practice warm up:

    600 various

    Main Sets:
    (about a minute rest between segments)

    8 x 100 @ 1:40
    odds = choice
    evens = IM

    6 x 50 fly @ :55, SDK 1/2 way
    I did double shooters.

    6 x 50 back @ :55, SDK 1/2 way
    I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.

    6 x 50 breast @ :55
    Did what was assigned.

    6 x 50 free @ :50, some type of restricted breathing
    I did backstroke kick, no fins

    50 EZ

    4 x 100 @ 2:00, 3 choice, 1 fast
    I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.

    50 EZ

    8 x 50 free @ :40
    I did 8 x 50 flutter kick w/board & fins.

    Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)

    50 EZ

    Total: 3550



    The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.

    I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises:!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.

    I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...

    Anyhoo, I'm dead from all of the above and happy I get to sleep in!

    Weights good!

    An article from Jim's sister publication:

    Bad news for chip addicts:

    Interesting, ultra multi-sport blog entry by Rich Roll:

    Updated April 1st, 2010 at 01:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. 5800

    by , March 31st, 2010 at 10:51 PM (Elise's Fitness Fun)
    Was suppposed to swim 5800 yards on Sunday to celebrate a team member's birthday, but a few family matters came up I needed to tend to, so did not get to do it until yesterday. I did this as a workout broken into sets. I took very little time between sets, so the whole workout with warm-up, sets, rest between sets, and cool-down took 92 minutes. Felt a little blah, but got through it.

    Warm-up: 200 Reverse I.M.
    4 x 50 free on :50

    5 x 100 dolphin kick on back with fins on 1:30

    4 x 500 free on 7:00 - evens were with paddles

    4 x 250 kick with fins on 3:30 - 100 free kick/150 dolphin on back

    100 easy

    5 x 100 fly work on 1:45 - 50 dolphin with board/50 3 rt/3 lt

    5 x 100 back on 1:45

    5 x 100 free kick with fins on 1:30

    300 easy

    Today, hit the weight room. Had thought that with the extra yardage that I might feel weak. Was pleasantly surprised that I did not feel weak. I was short for time, so didn't get to do leg press. May be just as well. I'm convinced I need to work on my hamstrings as I think tightness there and lack of strength could be a factor in my lower back issues.

    Squats: bar x 20

    Bench press: bar x 8, 55 x 10, 70 x 8, 90 x 6

    Lat pull-down: 100 x 10, 120 x 8, 145 x 6

    Shoulder press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg curls: 2 sets of 50 x 10

    Incline sit-ups with 12 lb med ball - 2 sets of 25

    Back extensions - 2 sets of 25

    Hand-to-toe situps- 1 set of 20

    Bicycles - 1 set of 100

    Good morning darlings - 1 set of 25
  17. I'm scared by this workout. 3/30/10

    by , March 31st, 2010 at 06:25 PM (The Labours of SwimStud)
    OK this one is a toughie for me and I get serious doubts about it while I am doing it. It's good for me though as I feel like a winner when I get it done.

    Warm Up
    300 Swim

    Set 1
    200 IM Drill/Swim by 25 :3:30~3:45
    150 Kick/Swim :15 RI
    4 x 50 Choice (free) :50

    Set 2
    4 x 200 3:30
    200 FR
    100 FR, 50 BR, 50 FR
    50 FR, 50 BK, 50 BR, 50 FR
    200 IM I took a breath after the fly...

    4 x 50 EZ

    4 X This Set
    100 IM 2:00
    50 BR 1:30 (got :40 rest)
    50 BR 1:30 (got :45 rest)
    on the last round I did 2 x 50 FR EZ

    4 x This Set
    50 FR :40
    25 BR :40
    25 BR :40
    On the last two I had to go to :45 on the 50 but kept the whole think to 2:00

    Set 3
    4 x
    100 Kick2:00
    50 Kick fast 1:00
    50 Kick/Sprint Swim 1:00
    I donned fins for this for time saving and feeling tired.

    Cool Down
    5 x 50 FR EZ
    Lifted and stretched for 45 minutes after.
  18. Twenty!

    As of today's workout, I've logged 20.65 miles for March 2010.

    My Feb total was 16.82.

    My January total (including my hour swim) was 18.76.

    My goal for the year is to swim 200 miles, so I'm right on target for that, and might actually go even higher.

    Oh yeah, and the flip turns are coming along really well, and I'm comfortable doing them both backstroke and freestyle, and in two very different pools. So: happy time!

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -04/01/10

    by , March 31st, 2010 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals start two weeks from today.


    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:15

    1 X 50 easy

    5 X 100 2:15
    Choice. Swim at 85/90%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    Optional: 1 X 1000 pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Wednesday, 3/31/10

    by , March 31st, 2010 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    500 swim alt. 100 free/25 no free
    300 kick with fins choice
    (did 150 free w/board and 150 on back)
    300 pull breathe 3/5 by 25: hold stroke count

    swim 6 x 200 on 3:30: odds free smooth, holding stroke count; evens back descend
    (on free went 2:55-2:55-2:50 on back went 2:58-3:00-2:55)
    50 easy

    swim 10 x 50 on 1:00: swim 1-5 free descend to about 85%;
    swim 6-10 25 free/25 fly, descend to 85%
    (on 1-5 went from 38 to 34, SC went from 14-15 to 16-17 on #5, I ran out of gas on 6-10 and struggled to keep them at 45)

    swim down 200
    Total: 3050 yards