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  1. 6/16/10 morning working

    Swam this morning with age groupers from 6-8am. Was dragging big time because had to go up to Cleveland (3hr drive) to do some work. Left Cleveland around 230am and was sitting in pool parking lot by 545.

    25 meter outdoors

    Warmup
    300 swim
    300 IM, kick/drill/swim

    Main Sets:
    4x100 free @1:15 held 1:08's
    50 easy
    8x25's fly @30
    4x100 free @ 1:10 held 1:08's
    50 easy
    8x25's fly @ 30

    2x100's free @ 1:45 200 race pace,held 1:06
    50 easy @ 1:00
    2x50's @ 1:00 sprint into and out of flags
    2x50's @1:00 200 race pace, held 31's
    2x100's free @ 1:45 200 race pace, held 1:06
    50 easy @ 1:100
    2x50's @ 1:00 sprint into and out of flags
    2x50's @ 1:00 200 race pace, held 31's

    600 free, first 300 use right paddle only and left fin only. last 300 use left paddle only and right fin only. This was first time I ever did this but works on body balance in the water

    6x200's pull free @ 2:45, cruise speed, held 2:20's

    200 warmdown

    Will do my 6 mile run later this afternoon. Right now its time to crash and burn!
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  2. A great 800 day

    by , June 16th, 2010 at 07:20 AM (Mixing it up this year)
    Today felt good and I am ready for the meet, but unfortunatley I may not make the cut to swim the 400 at the meet. Too many kids signed up.

    5x200@3:30 Free
    500 Free kick w/fins 25 easy/25 mod/25 fast
    12x50@1:15 as 50 Fly skull, 50 1 arm fly, 50 fly all w/fins
    800 Free w/paddles & bouy went 11:59 RACE PACE
    100 Free easy
    4x50 from block 15 meter sprints rest easy free

    Total 3200 meters
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  3. ... another MIMS blog

    a virtual friend from the channel discussion forum, it was a pleasure to finally meet him in person. scroll down the link for Rob's report!
    Rob Kent

    http://lostswimming.com/http:/lostsw...vents/LOSTRace
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  4. Quick run in the humidity

    by , June 15th, 2010 at 09:36 PM (Elise's Fitness Fun)
    Grabbed a quick two mile run around 6 this evening. Temp was in the upper 70s, but humidity was 89%. No time on this as I don't have a digital watch right now. Maybe this is a good thing. Sometimes I think it is a good idea to just go out and run or swim without looking at a watch or clock. Kind of gives you a feeling of freedom.

    I belong to a really cool runners club, Anniston Runners Club. They've hosted the RRCA National 5k Championships and will be hosting it again next year. Every week I get a newsletter from them. In this week's edition, a little blurb from Fleet Feet was included that I found to be very helpful:

    Hydration During Running- From Fleet Feet Newsletter

    Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.


    We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.


    Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.


    Acclimatization
    It is advisable to gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks running from 2-6 miles a day and then gradually building up your mileage in the heat. You may wish to run in the morning or late evening when the humidity is at its lowest. Alternatively if you are worried about your personal safety then a treadmill in an air conditioned gym may be a safer option.

    Questions? Contact Suzanne Taylor [suzanne@fleetfeethuntsville.com]
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  5. More MIMS

    I have read every book, blog and diary I could find on marathon swimming these past several years, so I thought it would be fun to share some other blogs from MIMS 2010. I will post them here or provide links as they become available.
    I hope you enjoy them.........



    Tobey Saracino
    http://tobey2008channel.blogspot.com/

    Rachel Golub
    scattered thoughts on inner musical pacing in distance swimming...

    I swam around Manhattan on Saturday. It was a great day.

    thinking back, there were so many moods and so many things that happened within the confines of my mind. you probably don't want to know two-thirds of them. but there was one that really struck me as inspiration, and synthesis:

    I had a crazy experience in the harlem river. I'd sort of pre-set my in-brain radio for the swim with a few really nice songs to get a vibe going, which often helps me through tough physical moments. Most of the time I focus on my stroke, but I'd started cramping in my upper legs early on in the east river and i really needed distraction. so I unpacked my musical lunchbox, if you will, and sat down inside with these mellow grooves. I was sort of slogging along at a reasonable pace. not bad, but not full tilt, either. musical pacing has never really worked well for me, ironically.

    just after I passed under what's there of the new willis avenue bridge-- so cool-- I stopped for liquid food, and chugged back about a litre of juice with sporty stuff in it. when I put my head back down, I suddenly realised that I was in a good rhythm and moving much faster. I focused on my stroke; my mind went blank.

    that's when the sun came out-- the first really light moment of the day. with the sugar rush and the excitement of the harlem river bridges, all of a sudden the opening of the D major mozart violin concerto kicked up in my head. it was interesting because it didn't interfere at all with my rhythm or focus. I became almost elated and started playing through it-- it was so perfect, with the sun, and suddenly I felt all the energy that I feel from playing that come into my swimming body. it was a wonderful moment of integration!

    but I couldn't play beyond the orchestral tutti-- when I tried to imagine the solo part, my desire to imagine my own violin playing and sound started to interfere with my swimming mind and created static. so the mozart became dappled, fuzzy, and came in and out, skipping around like a broken record. I left it and went back to my meditative swimming state, focusing on my rotation, stretching out, breathing every three strokes instead of 3-2-3-2-3 for the first time that day (taking air less frequently, that is).

    and then I remembered a bus trip, many years ago, somewhere in rural south india, where I'd been bored to tears looking at endless woods after everyone else fell asleep-- that was the first time I'd discovered that I was capable of playing back entire symphonies in my head, less like listening to an LP than like reading a score. The first piece I mulled over in my brain had been Beethoven 7. and without me even thinking of it, the last movement of that came barreling into my head.

    even though the rhythm barely matched my three-beat breathing, I hit my groove. my stroke count apparently went from 60 (per minute) to 74 as I locked into the offbeats. the amount of energy I drew out of the Beethoven was incredible-- and instead of just listening to it, I pictured it, hearing the orchestration in detail and seeing the instruments onstage playing it, repeating parts I liked and taking random repeats and jumps, without worrying about sticking to the exact linear structure.

    I can't believe I'd never thought of this before! all the energy that flows into my arms and torso on stage when surrounded by the crazy vibes of a Beethoven symphony kicked up in me like an electrical storm. I think I stayed on that dance movement alone for an hour and a half (it was a nine-plus hour swim), playing with tempi, changing my bowings, modulating for fun. the clash between the dance and my three-beat stroke kept the rhythm exciting.

    as performing artists, we learn to use our bodies to capture, process and release crazy energy and crazy vibrations. sometimes it's hard to remember that we can use that energy anywhere we please, whenever we want.

    at some point, I crashed again-- sigh, that's the nature of distance-swimming-- and descended into fish-ness again. but around the boathouses and green woods before spuyten duyvil, I got all teary and academic and had an urge for Brahms 2....
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  6. Two parks and a swim

    It was a gorgeous day here, so I decided to do the noon Asphalt Green workout so I would have an excuse to walk across Central Park to get there. Here’s what we did:

    200 scy warmup

    6 x 100 FR @ :15ish rest: odds 25 catchup / 25 RA / 25 LA / 25 swim, evens 25 K / 25 RA / 25 LA / 25 swim; all RA and LA done with other arm at side and focusing on rotation

    Technique talk on FR breathing [This focused on getting you face back into the water—and your head back into alignment with your spine—sooner after each breath, before the recovering arm passes the head.]

    3 x (4 x 150 FR) @ 2:15, 2:25, 2:30, focusing on breathing technique [I had an aha moment here, as I was trying out the new breathing technique. I found that if I didn’t turn my head to the side quite so far, it was easier to get it back into the water more quickly, and turning it less didn’t affect my ability to breathe in at all. I did the first round very slowly, to test things out, then ended up doing FR/BK/FR by 50s on most of the 2nd and 3rd rounds of this set so that I could focus on the FR technique changes without getting too mentally fatigued or frustrated. I held 2:00 +/- :02 on these. ]

    100 warmdown

    This evening I thought about going over to rowing class, but the outdoors was still calling me, so I instead headed over to Riverside Park for a bit before dinner. I brought a book and read beside the Hudson. (The water told me it missed Amanda and Chaos already, btw, and hoped they could come back soon for another playdate.)

    It was very calm and lovely. Over the last 15 years, this park has evolved from a pretty desolate stretch of waterfront into a beautiful place that is very well used. There was a real Santa Monica vibe there tonight—lots of people working out, not just the usual runners and cyclists and bladers (my word processing program just tried to auto-correct that to “bladders,”), but also an open-air Pilates class (it’s free, and I could try this one night), lots of people doing lunges and planks and such on their own or with trainers, and plenty of semi-eccentric exercisers like hula-hoopers, a juggler, and the like. One guy propped his feet up on the end of the bench where I was sitting and did springy push-ups, complete with clapping. I felt a bit like a lazy-bones just sitting there with my book, but I was really enjoying just taking it all in and watching the river flow by in the changing light.
  7. More Drylands, June 15

    by , June 15th, 2010 at 06:45 PM (The FAF AFAP Digest)
    Drylands:

    Hit the raquetball court first and did:

    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming.

    With the med ball, I did standing slams, forward slams, standing twisting slams and twisting slams against the walls ala the RA med ball game.

    Other Core:

    back extensions w/10 lb plate, 2 x 15
    flutter kick on bosu, 2 x 50 (this is a really good core exercise; going to add ankle weights next time -- if I can find mine)
    plank with feet on yoga ball, 2 x 1:00
    wall sit against bosu w/med ball on lap, 2 x 1:00 (Water Rat, if you're reading, try your wall sits this way. It's harder!)
    box jumps, 1 x 10
    altitude drops, 1 x 10
    elevated push ups, 2 x 15
    skull crushers, 40 x 2 x 15

    RC:

    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 1 x 15, each side
    ball on wall, 1 x 50
    arm circles, 2 x 50 each way

    10 minutes stretching

    20 minutes on bike

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


    Commentary:

    I am in sad jump roping shape ... My legs felt pretty dead on the first set, but I persevered and it got a bit easier. Med ball slams rock.

    I'm still lacking some energy from the detox. Just had an exciting dinner of asparagus and pear before I cook the fam food I can't eat. The caffeine withdrawal is still proceeding better than expected. I miss salmon, steak and chard the most. Potato chips too, of course.

    Not sure if I'll make it to the pool tomorrow, as I have to fuss with my hair. I love being a "ginger," but it is a fair bit of maintenance. Plus, I keep tinkering with the color somewhat.

    I can't believe it's mid June already ...

    Managed to do some shopping without Q ...

    Updated June 15th, 2010 at 07:42 PM by The Fortress

    Categories
    Spinning , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/16/10

    by , June 15th, 2010 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:50
    1 X 200 3:20
    2 X 100 1:40
    4 X 50 1:00

    1 X 400 kick

    12 X 100
    4 free 1:40
    4 IM 2:00
    4 choice stroke 2:10

    6 X 150 free 3:00
    100 moderate/50 fast
    Descend 1-6

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  9. Tuesday, 6/15/10

    by , June 15th, 2010 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up / Pulse Rate
    600 warm up mixer / 110-120
    (200 S, 200 K, 200 P / 120)

    Swim Sets:

    Swim 6 x 200/ 20 sr / 140-180
    (3:05-3:10 / 150±)

    Kick 200 / 140
    (free w/board / <140)

    Kick 3 x 100/15sr / 135 – 175
    (on back in streamline ave 2:05 / 140-150)

    Pull 200 / 140
    (w/p&b / 130±)

    Pull 8 x 50/10sr / 135 – 175
    (w/buoy only, ave 43-44 / 145-150)

    Swim 8 x 25/1:00, All out effort / 155-160
    #1,4,7 free (17-18), /150-160
    #2,5,8 back (21-22),
    #3,6 fly (19-20)

    Cool down
    100 easy free/back

    Total: 3200 meters

    Updated June 15th, 2010 at 01:29 PM by poolraat

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  10. Turn, Turn, Turn. Unless it's LCM!

    by , June 15th, 2010 at 12:26 PM (Too Neurotic to be Suitably Aquatic)
    Today's music had a theme, which was "It Will Be OK." There've been some downers lately, globally, nationally, locally, personally. But when I'm swimming, everything seems like it's going to be alright. Music, especially upbeat positive stuff, makes that feeling even better. So does coffee.
    The mix today was so good that even Mr. "I don't like music at the pool" gave me a thumbs up at the end of his workout. And the intense bald dude who uses three different kinds of swim equipment at once, I caught him humming along more than one song.


    There were two dancing banana songs today, it was that good. The first I'd like to share in youtube form, because Michael Franti is a local singing hero, and although he did recently make it big nationally, not everybody knows him yet and this song makes for a stellar pump-up. The other highlighed song is Sugarfoot, which I downloaded on a whim, and is performed with 100% pure energy.

    Monkey2man, Elvis Costello & The Imposters, Grammy Nominees 2005
    Into The Great Wide Open, Tom Petty & The Heartbreakers, Greatest Hits
    You Can't Always Get What You, Rolling Stones, Let It Bleed
    Bright Side Of The Road, Van Morrison, Best Of Van Morrison
    Hand In My Pocket, Alanis Morisette, Jagged Little Pill
    Last Night, The Strokes, Is This It
    Everybody Ona Move, Michael Franti & Spearhead, Yell Fire!
    BORKED
    All You Need Is Love, The Beatles, Love
    Baby Hold On, Eddie Money, The Best Of Eddie Money
    Turn, Turn, Turn, The Byrds
    I Gotta Feeling, Black Eyed Peas, The E.N.D. (The Energy Never Dies)
    Shiny Happy People, R.E.M., Out Of Time
    Sugarfoot, Black Joe Lewis & The Honeybears, Tell 'Em What Your Name Is!
    Walk Of Life, Dire Straits, Brothers In Arms
    Here Comes The Sun/The Inner Light [Transition], The Beatles, Love
    Ready for a Miracle, Patti LaBelle, Leap Of Faith: Music From The Motion Picture Soundtrack
    These Are Days, 10,000 Maniacs, MTV Unplugged
    Lust For Life, Iggy Pop, Trainspotting
    Dweller On The Threshold, Van Morrison, Best Of Van Morrison
    Wonderwall, Oasis, (What's The Story) Morning Glory?
    Hey World (Don't Give Up Version), Michael Franti & Spearhead, All Rebel Rockers
    Thank You, Dido, Sliding Doors
    Underneath It All, No Doubt, Rock Steady
    I Won't Back Down (Cover), Johnny Cash, American III
    I Am Woman, Helen Reddy, Entertainment Weekly: The Greatest Hits - 1972
    What a Wonderful World, Eva Cassidy, Live At Blues Alley

    Despite all this vibe, I swam a paltry 1700 yards, in part because I chatted with Coach for 30 minutes, who made fun of the idea of someone who swims less than 8,000 yards a day doing a taper. But I tapered anyway, which I am understanding to be a fancy word for "slacking off two weeks before a meet."

    200 free
    100 back
    100 breast

    3x350:
    1. choice
    2. kick
    3. pull
    6x25 IM order - build
    100 warm down
    ...I didn't do...
    10x100 +50 EZ
    odds choice
    evens free

    I also did this all in a drag suit becasue my Speedo endurance suit that I love so much and have had for months and months is giving me abrasions on my chest where the straps are. I don't know what started it, but my only other option was wearing my race suit, or two suits that are so warn out and see-through that they equal one suit.
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  11. Tuesday Jun 15th 2010

    by , June 15th, 2010 at 10:08 AM (Ande's Swimming Blog)
    Tuesday Jun 15th 2010

    Subscribe to Ande's Swimming Blog



    LCM
    6:30 - 8:00
    Austin UT Swim Center
    whitney Coached,
    swam with ERIN tyler todd, larry, doug, tenielle, kelly, ned, & paul
    dove in on time
    wore b 70 jammers

    WARM UP LCM
    2 rounds of ( 200 fr, 50 fl dr, 150 fr 50 bk, 100 fr 50 br)

    MAIN SET LCM

    20 x 50 k on 1:10
    3 mod 4th one FAST
    held 40's on fast went 34 or 5 on last one

    16 x 100 on 1:40 desc 1 - 4
    4 50 fl 50 fr went 1:10
    4 50 bk 50 fr went 1:09
    4 50 br 50 fr went 1:17 interval was 1:50
    4 100 IM went 1:13ish



    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  12. Double Monday Jun 14th 2010

    by , June 15th, 2010 at 10:02 AM (Ande's Swimming Blog)
    DOUBLE Monday Jun 14th 2010

    Subscribe to Ande's Swimming Blog



    scy
    NOON TO 1:15
    Austin, UT Swim Center
    whitney Coached,
    swam with ERIN beside James
    dove in on time
    wore brief

    WARM UP
    2 x (150 fr 50k)
    200 IM dr
    2 x (150 fr 50 scull)

    MAIN SET

    20 x 100 fr on 1:20
    best ave, held 1:04 - 6

    100 easy

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 15th, 2010 at 02:23 PM by ande

    Categories
    Swim Workouts
  13. Have you every...

    by , June 15th, 2010 at 07:29 AM (Mixing it up this year)
    felt strong but then your times just don't support how you feel? That is how I felt today.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins every 3rd 25 FAST
    600 Back kick drills w/fins by 100 fashion model, partial recovery, one arm, repeat
    8x50@1:00 Back just made these
    500 Free w/snorkle, paddles & bouy
    4x50 from dive 15 meter breakout sprints rest easy

    Total 3200 meters
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  14. Zonked, Monday, June 14

    by , June 14th, 2010 at 10:57 PM (The FAF AFAP Digest)
    Well, getting up early without coffee sucks.

    That sentence deserved a whole paragraph. I had a boatload to do today and am only just sitting down now. I had an hour to work out. I had thought, perhaps, I'd do some kicking or speed work. No dice. I was dead in the water. My legs were sore from yesterday's double with yoga. And I had no energy -- possibly from the detox or from the accumulated week of work after my 2 week viral malaise. So, instead of being Fort-like, I decided to be Rich Abrahams-like and do a very SLOW recovery workout, keeping my heart rate way below normal. I left my monofin in the car. It went thusly:


    Swim/SCY/Solo:

    Warm up:

    600 various

    Technique Set:

    9 x 50 fly drills
    1-3 = chest press fly
    4-6 = caterpillar
    7-9 = single arm

    6 x 50 evil
    odds = evil pull w/buoy
    evens = evil kick on back

    Main Loafer Set:

    8 x through:

    1 x 100 free w/paddles
    1 x 50 breast w/buoy

    I thought about doing the 50s as double shooters. Tried one, no way, legs too tired.

    50 EZ

    Total: 2600

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

    Commentary:

    I think my lack of energy is likely detox related. And I'm really looking forward to 4 days of only having Ultra/Adva Clear + pears, apples, lettuce and broccoli. It will be an exciting trip to the grocery store tomorrow. I just hope my energy level isn't like this for the whole time. I'm kind of busy with the kids, and have some very important shopping & reading to do.

    Since I emerged from my virus/malais ridden bed, I've done the following the last 8 days:

    1 x run
    5 x swim (18,400)
    1 x dryland
    1 x yoga

    I saw that it might dip below 90 degrees tomorrow, so I'm hopeful for a run.

    Updated June 15th, 2010 at 09:50 PM by The Fortress

    Categories
    Swim Workouts
  15. Rotten Weekend

    by , June 14th, 2010 at 10:11 PM (The Labours of SwimStud)
    So crap weekend all round for me.
    I had some flu/ague type thing going on Friday and ended up skipping work and passing out on the couch in between watching the opening World Cup Games.

    I finally feel better in the early evening and go to take the dog out...reach down for the leash and my back spasms. MONOFIN!

    I think it was possibly from the passing out on the couch and laying over cushions awkwardly and/or because the pain in my hips was leaving me inflamed and I was just very unlucky.

    Saturday. Kid had to miss swim meet. I could drive and spend 4 hours on deck. Next came "Relay For Life" which was nice but I had mild spasm issues though I was up and about.

    Went home to watch the world cup game England v USA. OK I thought a draw was likely before the game anyhow...but did it have to be in such a ridiculous fashion?
    I thought we'd see more a 2-2 or 3-3 game with attacking play but I guess a cagey opening match was all we got. Barring any HUGE upsets the US and England should now meet again in the final at the end of the tournament.

    Sunday...had to blow out the 60 mile MS charity bike ride...not happy. I look forward to that ride and it irked me to be injured.
    Germany also won...ugh...yawn. Please anyone but Germany, Brazil or Italy to win it PLEASE.

    Monday. Finally got back in the pool today. Got in 3500 at the day's end thusly.

    500 Swim
    5 x 100 Snorkel
    5 x 100 Paddles
    10 x 100 2:00
    500 Kick
    10 x 50 6@1:00, 4 @1:10 For cool down.
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  16. 6/14/10 run & swim workout

    Squeezed in as much training I could this evening. Ran from 530-630pm, was able to get 6 miles in even with a 5 minute warmup on treadmill and 5 minute warmdown. Drank some fluids then headed off to the pool to swim on my own from 730-850pm

    25yard pool
    warmup
    500 of whatever
    10x50 @ 50 drill/swim by 25's

    main sets
    10x100 kick fins @ 1:30, 1st 25 underwater 75fast, held 1:08's

    5x200's @ 2:30 find a cruising pace and maintain, held 2:07's

    5x100's @ 1:30 odds were fly even IM. fly was decended,went 1:04, 1:02, 59, IM's were just cruise held 1:12's for the 2 IM;s

    10x50's @ 50 with paddles and snorkle, this was just cruise as my warmdown

    Was kinda beat from the run prior to the swim but I feel its good to swim when the body is somewhat already fatigued. Morning practice tomorrow from 6-8am with age groupers
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  17. Tired of Waiting for You

    by , June 14th, 2010 at 09:56 PM (Too Neurotic to be Suitably Aquatic)
    Good workout music today! I got three separate compliments on it from teammates. This was a Genius mix based off of "I'm So Tired," which is why I just let iTunes pick the music for me. Highly recommended to anyone.

    I'm So Tired, Beatles, The Beatles (The White Album)

    Ruby Tuesday, Rolling Stones, Between the Buttons
    Pinball Wizard, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    People Are Strange, The Doors, Strange Days
    Behind Blue Eyes, The Who , Who's Next
    Lola, The Kinks, Three
    White Rabbit, Jefferson Airplane, The Worst Of Jefferson Airplane
    Misty Mountain Hop, Led Zeppelin, IV - I'm a sucker for anything Led Zepplin...
    I Can See For Miles, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    One Way Out, The Allman Brothers Band, Almost Famous
    You're My Best Friend, Queen, Greatest Hits
    Everybody's Got Something To Hide Except Me And My Monkey, Beatles, The Beatles (The White Album)
    Rocky Raccoon, The Beatles, Anthology 3 (Disc 1)
    19th Nervous Breakdown, The Rolling Stones
    Good Times Bad Times, Led Zeppelin, Led Zeppelin I
    Wouldn't it be nice, Beach Boys, Pet Sounds
    My Generation, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    Somebody To Love, Jefferson Airplane, The Worst Of Jefferson Airplane
    Ramblin' Man, The Allman Brothers Band, Big Fish
    Heartbreaker, Led Zeppelin, Led Zeppelin II
    Savoy Truffle, Beatles, The Beatles (The White Album)
    Good Old Fashioned Lover Boy, Queen, Greatest Hits
    Foxy Lady, The Jimi Hendrix Experience, Are You Experienced?
    Cry Baby Cry, The Beatles, Anthology 3 (Disc 1)
    Turn, Turn, Turn, The Byrds,
    That's The Way, Led Zeppelin, Almost Famous
    Refugee, Tom Petty & The Heartbreakers, Greatest Hits

    It helped get us through this workout today - Although I was also helped by sitting out an occasional 150 here and there, and only getting to the 225 fast when I had to get out for work. For me, it was a total of 2900 yards, although this is the kind of workout I could really finish in 90 minutes if I applied myself.

    300 free
    300 back
    6x150 3 free / 3 stroke
    4x75 kick IM order
    4x125 2 free / 2 stroke
    4x75 kick 2 free / 2 stroke
    300 pull
    300 choice
    300 kick
    225 free fast
    225 fast choice
    4x125 2 free / 2 choice
    200 warm down

    Again, this came from Coach Ron's "getting SCY swimmers ready for a LCM meet."
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  18. Mix it Up Monday

    by , June 14th, 2010 at 06:24 PM (Adventures in Swimming)
    Coached the Sharks

    Modified versions of one of Coachkopie's workouts

    200 Swim
    200 Reverse IM Kick/Drill by 25
    200 Pull

    Set 1
    50 With Tennessee Turn
    50 25 Swim/25 HARD Kick
    50 Back 25 Fist/25 Swim
    50 Breast
    :10 r on all
    Repeat 5x :30 between repeats

    Set 2
    3 x 25 FAST Turnover, :30r
    100 ez
    Repeat 4 Times

    500 Pull Cruise

    4 x 75 Choice middle 25 fast :15r

    100 Warm Down

    I swam this after work today.
    Except I did 3 x 200 instead of the 500
    and only 3x75, had to move the lane lines
    in the middle of the 75 set. It kind
    of disrupted my flow. There was a bunch of
    swim lessons going on.
    Categories
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -06/15/10

    by , June 14th, 2010 at 03:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 200 3:40 3:20
    4 X 100 1:50 1:40
    Twice through. Round 1 intervals left, round 2 right.

    SCY

    Vertical kick: 30 seconds on, 15 seconds off for 8 minutes. If you are talking, you are not kicking hard enough.

    3 X 100 free 1:30
    4 X 25 sprint kick :45
    Three times through with a break.

    1 X 50 easy 1:00
    2 X 50 fast 1:00
    1 X 50 easy 1:00
    4 X 25 sprint :30
    Twice through with a break. Choice.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  20. Monday, 6/14/10

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

    Good workout though I seem to be running out of time before I can get through the entire workout my coach sends.


    Warm-up
    400 Mixer
    (did 2x 100 free/100 back)
    4 x 50/1:00 Build
    (did free on 1:00, ave 40)
    8 x 25/30
    #1 - 1st 12 ˝ fast, #2 - 2nd 12 ˝ fast,
    #3 - smooth, #4 - 25 fast
    (did free on 1-4, back on 5-8)

    Main Set:
    30 x 25/35 VERY STRONG-Alternate 25 Free-25 Stroke
    (did odds free, all around 19-20,
    evens rotated through fly-back-breast)
    Kick with Fins: 6 x 150/4:00 AFAP
    (with zoomers; did 1-3 on my back, went 2:20-25, 4-6 free w/board, went 2:15-20)

    Cool down
    200 easy free
    Total: 2650 meters
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