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  1. Long Course is here 2 weeks too early for me

    by , May 7th, 2010 at 10:20 AM (Mixing it up this year)
    I can't focus on LC just yet with SC Nationals less than 2 weeks away. My tooth is starting to plague me and I am just tired of being sick and hurting.

    I have gotten the hip muscle issues under control, I thought is was comming back and found some potassium supplementation and extra water is really helping.

    5x200@4:00 Free EASY
    10x50@1:15 Fly w/fins
    5x100@2:00 Floy kick w/fins on back
    200 Fly went 4:11
    200 Back Easy
    200 Free
    400 Free alt 50 drill/50 swim

    Total 3000 meters
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  2. Wed/Thurs May 5/6, 2010

    by , May 7th, 2010 at 12:15 AM (Keepin Track 2010)
    ooops.

    forgot to add that WED I lifted weights. 1 set each exercise at 8lbs weights and regular on machines. (down one set and down the weight)

    Also I ran today. 2.0 miles light-no pain allowed.

    T
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  3. Thursday, May 6, 2010

    by , May 7th, 2010 at 12:14 AM (Keepin Track 2010)
    Ahhhhhh...the grown up life. Rewards after practice include BEER and PIZZA! yum!

    Tonight's rewardable workout:

    600 mix WU
    200 Kick with fins alt stomach and back and dolphin and flutter
    4x50 IM order down Drill back swim

    4x25 (12.5 drill, 12.5 swim)

    SPEC
    3x4x50 alt BR/FREE by 50's BR 50's on 1:10, FR 50's on 1:00 rest :30 between sets

    K 4x50 BR alt dolphin 12.5 and BR 12.5

    HQ
    3x4x50 on 2:00
    (4 SPEC)
    (4 IM)
    (4 FR)

    easy 100

    2x4x25 HARD
    1st set BR
    2nd set FR

    200 WD

    Sluggos' for fun!
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  4. scm change-over!

    by , May 6th, 2010 at 11:26 PM (Swimming, Life, and Other Stuff!)
    I'm just simply having a tired week.
    Tonight our pool was changed over to scm. It felt really long!
    I just have an over-all tired and tense feeling about me. May is a crazy month at work. I think I'll start feeling good again next week.

    Here's tonight's workout:

    **300 Freestyle swim warm-up
    **4 X 300 Free on 5:30
    **200 Kick-flutter on back
    **8 X 75 on 1:30--I did all free
    **200 Kick-flutter on back
    **10 X 50 free w/:10 sec rest between
    **300 backstroke cool-down
    3,300 sc-meters

    I've done a Kettlebelle workout 4 X this week. I'm doing a 15 minute workout with a weenie kettlebelle.
    The first time I tried to get going with this (last summer) I was using a bell that was too heavy for me. I kept smacking my wrists at the top of the swing on most of the moves. Once I moved down to the smaller bell my control improved.
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  5. Grab-bag workout

    I did an easy short swim at the Y today on my own. I started with my standard 1000 scy warmup (400 swim, 200 kick, 200 pull, 200 rev. IM drill/swim), then did about another mix-and-match 1000 or so that included the following:

    twirling fly kicks a la Fortress, only without a monofin [I managed not to stray into other lanes on this, although it would have been particularly easy in this pool, with its narrow lanes that do not correspond to the lines on the bottom! Next time I do these I will bring my nose clip!]

    some 50 free/back halfsies, focusing on keeping my knee bent at the same angle as I flip my legs over on my turn [sometimes I bend my knees a skunch more right as my feet are about to make contact with the wall—probably defensive reflex from heeling the wall one too many times—and then spend a split-second drifting into the wall, rather than simply flipping over and making solid contact. When I focus on keeping my knee position the same, my turns feel way more bouncy.]

    breaststroke at different turnover speeds, focusing on watching my hands recover right under my face (to work on head position, and keeping rhythm efficient as I speed up my stroke)

    some backwards kicking (FL, BR, and FR), followed by a feet-first 25 IM (just for fun)

    a couple build 50 BKs, focusing on pretty technique

    some dolphin dive 25s

    100 corkscrew IM

    and just some easy, dreamy swimming

    It was a good session. I’ll get back into working-semi-hard mode tomorrow—today my goal was just to have fun and get loose enough so that I could have a good stretching session after.

    Tonight I went to ballet class—probably my last one til after Atlanta.
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  6. Thursday, 5/6/10

    by , May 6th, 2010 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Very easy day today. Went right with the advice of a friend and coach that said this about tapering. "When in doubt, rest."

    100 swim free
    200 I M drill
    300 swim alt. 75 free/ 75 no free
    400 pull choice (no paddles)

    4 x 75 on 1:30 alt. kick/drill/swim by 25 choice
    (did this IM order)

    Swim 12 x 25 choice on :30 every 3rd fast
    (did 1-3, 7-9 free, the others back)
    100 easy

    Swim 2 sets of 6 x 50 on 1:00:
    #1 build, #2 easy, #3 build, #4 fast, #5-6 easy
    Round 1 back, round 2 free
    (on back the builds were around 41, the fast one was 37, on free the builds were around 39, the fast one was 34)

    Pull easy (no paddles) 4 x 100 with 20 second rest: odds back, working
    on deep catch and bent elbow underwater; evens free, working on rotating the hips and the shoulders at the same time
    --
    Total: 2700 yards
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  7. Speed Work w/Speedo & Hulk, Thursday, May 6

    by , May 6th, 2010 at 03:32 PM (The FAF AFAP Digest)
    Swim @ SpringHill w/Speedo & Hulk:

    Warm up:

    700 various

    Transition Set:

    5 x 50 @ 1:00
    2 x 25 build @ :45
    2 x 50 @ 1:00

    Speed/Quasi Lactate Set:

    6 x (50 AFAP w/fins + 50 EZ) @ 3:00

    1 = evil, high 29-30
    2 = evil, 29
    3 = SDK double shooter, 22+
    4 = SDK shooter, 23.5
    5 = fly, 25
    6 = flutter kick w/board, 26

    Ok, it was NOT a good idea to do 2 hypoxic AFAP SDK shooters in the middle of a speed speed set. I couldn't recover well after # 3 and #4 and I was slower than I should have been on the last 2 50s. I had to kick the last one b/c I needed more air. However, the first 3 were very fast, the fastest I've been in evil w/fins. The focus on no pause on the insweep + shooting hands forward seems to be working.

    300 EZ

    Paul and Pete did some "easy" no breather 25s while I was warming down. Paul thinks these "relax" him. I didn't even attempt them; I just needed some easy swimming and to catch my breath and recover. I'm a "softie."

    Total: 2000

    10 minutes hottub


    ART, 30 minutes

    My doc worked over my shoulders, scapular area, traps and neck. My neck was a bit messed up from sleeping.

    He told me to cut out the coconut oil I was using or buy an organic brand. If it's not organic, it's possible that there area additives I'm allergic to in it. Or, sometimes, , coconut oil can go rancid if it's on the shelf too long. So I'm going to cut this brand out of my smoothies and see if that helps my stomach before I cut the whey.

    Speaking of whey, he told me that the editor of Men's Health, Jim's fav magazine, uses Ultra Meal as his source of protein. He apparently was a subject in an initial study of Ultra Meal conducted in MN and lost a lot of weight and built a lot of lean muscle using this product.

    He also urged me to take a full 2 weeks off from all rigorous exercise when I'm on vacation to let the body heal. Yoga permissible. This would be interesting. Can't think of the last time that happened ...

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


    Commentary:

    Speedo was very speedy today! And Wolf Girl has been in the pool 6 days in a row! And I feel like I've got some decent speed work in this week.

    My stomach was a bit upset again today. I think the culprit may be the coconut oil. Think I will eliminate it from my smoothies and see. Or possibly it's the whey, which I've reintroduced ...


    This guy's super human powers are amazing:

    [nomedia="http://www.youtube.com/watch?v=cNvJy0zoXOY"]YouTube- Damien Walters 2010[/nomedia].

    Pre-swim warm up movements:

    http://www.active.com/swimming/Artic...tm_medium=feed

    Yoga for Travelers:

    http://www.nytimes.com/2010/05/06/bu...?ref=nutrition

    Updated May 7th, 2010 at 10:34 AM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/10

    by , May 6th, 2010 at 02:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    On M-W-F when we start in the SC pool and move to LC at 6:30, we will, as a group, do the taper workout in SC. At 6:30 the swimmers not going to Atlanta will continue in LC. Nationals swimmers will wrap up and get out. Complicated I know.

    SCY

    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

    5 X 100 free: 1:45 stroke: 2:00
    Your choice, free or stroke.
    All swims: Focus on perfect technique.

    3 X 200 Broken at race pace 5:00
    Broken 10 seconds at each 50.

    Atlanta swimmers warm down or do optional 50 sprint pus some 25's. Others move to LC for:

    4 X 400 6:30
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Thu May 06th 2010

    by , May 6th, 2010 at 12:48 PM (Ande's Swimming Blog)
    Thu May 06th 2010

    Nats in 2 wks & 1 day or 15 days

    Lifted today

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ

    Sun May 16 - Wed 19: Scottsdale, AZ

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY main pool
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with jon, todd, mike, & nate

    wore B70 jammer

    Warm UP
    4 rounds of 150 fr 25 scull 25 ft first scull

    MAIN SET

    assigned: 20 x 100 on 1:40
    odds: 500 pace evens easy
    DID: 20 x 50 on 1:40
    odds 200 pace evens easy
    held 26's

    50 easy

    assigned 10 x 50 on 1:00
    odds fast break outs
    evens fast finishes
    did: not very many of them

    50 easy

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 2 weeks & 1 days or 15 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  10. Taper is here for sure

    by , May 6th, 2010 at 07:44 AM (Mixing it up this year)
    That just can't get moving feeling is here. Of course I do have to consider I don't eat before I swim so that may play into this alot.

    1000 Free supposed to be long & loose but I pushed it some for a warm up 13;58
    3x[4x50@1:30 Free Desc 1-4 averaged :44, :42, :40, :38
    ....[100@3:00 Free Kick Sprint went 2:13, 2:02, 2:00 fasted 100 kick ever for me!
    8x50 from dive 15 meter breakouts not particularly great but ok
    700 Free pull w/bouy

    Total 3000 yards

    LONG COURSE from now to Nationals
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  11. May 5, 2010

    Happy Cinco de Mayo!

    Swam solo (again)

    Meet warm-up
    300 ish free (basically swim till it feels good and the jitters are reduced not more than a 500)
    200 IM drill
    300 more drill (mostly fly, some free)
    4 x 50 kick (one bk, one fl, two free)
    4 x 25 fast/25 ez (simulating starts)
    100 ez

    2 x200 free on 3:10 - bumping up the intervals a bit to get more rest. I was going to do 3 but my team jumped in and I was running out of lane space. PLUS I swam a lot faster than I wanted to (nice problem to have)
    100 moderate
    100 ez

    100 fast broken at the 50 for :10
    Not even talking about the crappiness that this was blech. Still don't have the sprint speed -

    100 ez - then started chatting and after 10 minutes decided I was better off getting out instead of trying to get warm again before sprinting more.

    Going back tomorrow ...

    Stressed about the whole Walnut Creek situation. Kerry O'Brien () is just about the best masters coach out there - INCREDIBLE guy and coach. This program and his job MUST be saved.

    I'm trying to go gluten free as I've been experiencing a lot of issues lately. Many similar to Fort's. Since bread is my favorite food, followed by spaghetti, garlic bread and chocolate chip cookies I do NOT look forward to this. HOWEVER, I'd like a normal life so ... giving it a whirl for the next few weeks to see if I see improvements. Going to detox at some point, too. Oh, won't that be fun.
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  12. Wednesday, May 5

    by , May 5th, 2010 at 09:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Technical/Speed Set:

    3 x through:
    (modified from Geek's set #2 yesterday; didn't pay too much attention to intervals)

    12.5 @ :30, from dive, work start
    25 @ :30, work turn
    12.5 @ :30, work finish
    2 x 75 drill @ 1:30*
    1 x 50 @ 1:15, work turns
    1 x 50 @ 90% w/fins
    1 x 50 EZ
    1 x 50 done as 25 AFAP + 25 EZ w/fins
    1 x 100 EZ

    Round 1 = evil (went 31-32 on the 90% one)
    Round 2 = back (went 25 on the 90% one, missed turn totally)
    Round 3 = free (went 24 on the 90% one)

    * Didn't drill free. Instead, I did a 75 flutter kick w/board going 25 EZ + 25 @ 80% + 25 EZ.

    Drill 50s:

    4 x (3 x 50 @ 20-25 RI)
    #1 = 25 russian breast drill, working on shooting hands forward + 25 EZ
    #2 = 25 easy twirling SDK shooter + 25 EZ
    #3 = 25 EZ speed fly + 25 EZ

    100 EZ

    Total: 2800

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


    Commentary:

    It is starting to feel strange not to go to the gym. I felt like slamming some med balls around today. I tried doing a wider entry fly again; it feels too weird. I'm just going to stick with my regular fly stroke for Nats. I think, in reality, my hands aren't usually too close together on the entry. I may need to re-watch some fly videos.

    Tomorrow is my nasty lactate set with Speedo & Wolfy. I think Friday will be all aerobic and "fitness maintenance."


    Random Musings:

    1. Where oh where is Jazz? Is he continuing his non-pool training for Nats? Is he lifting? Doing vinyassa yoga still?

    2. Maple syrup in smoothies is truly disgusting.

    3. Even more disgusting is a sandwich made with gluten free bread. I tried another kind of bread form Whole Food for a turkey sandwich today; I had really been longing for a sandwich. Horrible!

    4. I figure I owe Jeff 4 beers for my soon to be 4 split requests during the short course season.

    5. I'm not in any end lanes for Nats, but it probably doesn't matter in the Ga Tech pool.

    6. What will I do without my breakfast smoothies in Atlanta? Feisty mentioned bringing a "bullet blender" ....

    7. Is there coffee in the gold medal sponsor room? Seriously, there better be.

    8. I don't like long axis drills. I only like short axis drills.

    9. I noticed that I've had far fewer calf cramps since I started drinking Smart Water or other water with electrolytes than regular water. More expensive, but effective apparently.

    10. I really hope I don't have to sit out in stormy weather at the State Rowing Champs this weekend.

    11. The pollen is killing the eyes of all the girls in my family. Why are the boys seemingly immune? And the fun doesn't end when summer rolls around b/c then there's mold. http://www.cleveland.com/healthfit/i...pring_can.html

    12. If our aerobic fitness is fixed at this point, why do we have to do what Chris refers to as "fitness maintenance"? To keep feel? Just wondering ...


    Articles:

    Wonder food for women:

    http://www.active.com/women/Articles...tm_medium=feed

    Heavier Lifting and No Bulk?

    http://www.nytimes.com/2010/04/06/he...tml?ref=health

    http://www.fitsugar.com/Does-Lifting...-Bulky-8019840


    Events for Nationals:

    Friday:

    50 breast, 12:15 pm
    100 fly, 2:50 pm
    200 mixed free relay, 3:50 pm
    (leading off w/a split request)

    Saturday:

    200 mixed medley relay, 10:05 am*
    (unfortunately, for my relay, I'm swimming the evil leg -- no damn evilstrokers on my team)
    50 fly, 11:55 am
    50 back, 3:55 pm

    Sunday:

    100 IM, 11:10 am
    100 back, 1:50 pm

    * Outrage -- my relay will not allow me to sleep in properly on Saturday.
    Categories
    Swim Workouts
  13. SLAMF Sprintacular 5/5/10

    by , May 5th, 2010 at 05:53 PM (The Labours of SwimStud)
    Well it might be cinqo de mayo somewhere but to me it's the 5th of may, and I'm training so no tequilla for me, but you enjoy!

    I got in a sprinty frame of mind today and was fairly happy with my workout.
    Warm Up
    Twice Through:
    200 Kick fins
    200 Pull fins n paddlles
    200 Swim
    4 x 50 FLY 1:30 held :40 on all...I know not fast but form felt good...perhaps I'm seeing the light.
    4 x 50 FR EZ 1:15

    Main Set
    10 x 100 1,3,6,8 1st 25 fast; 2,4,7,9 4th 25 fast; 5 & 10 1st & 4th 25's fast.
    4 x 50 EZ 1:15

    Sprint Set

    12 x 25 1:00 from blocks. I had some great swims. good shallow dives, 3 strokes to the black line and times in low teens...
    1min extra rest.

    Kick Set
    10 x 50 1:30 holding 1:00-1:05
    2 x 50 EZ
    50 Swim from blocks. UGH! Slow reaction, too deep on dive...5 strokes to the black line, crappy turn, glided the finish b/c I misjudged...but I went :28.84 after 3800 yards..so not too worried.

    Cool Down

    5 x 50 EZ

    Lifted and worked core a bit...muscle milk.
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  14. Wednesday, May 5, 2010

    by , May 5th, 2010 at 04:58 PM (Keepin Track 2010)
    Well...I know I posted before that I would swim Thursday-Friday-Saturday-Sunday as the meet schedule runs for USMS Nats, but I have a life! It seems to be getting in the way a bit.

    As I can't swim Friday, I decided to swim today. SO in the end it will be TUES-WED-THURS-Saturday this week again.

    Next week...WED-THURS-FRI-SAT. (can't swim TUES b/c kids have a concert. Dan & I will swim together on WED?

    Nationals week...TUES (PRACTICE) WED (loosen) THURSDAY (at pool warm up) FRI (MEET) SAT (MEET) SUN (MEET)

    Today's practice:
    200FR
    200Kick alt back and FR
    100 BR kick

    swim 2x4x50 BR alt 25 drill with 25 swim on 1'
    rest :30 between sets

    kick 8x25 with flippers underwater dolphin and breakout near turn flags alt 2 fly/2 back.

    swim 8x25 IM order with fins

    200 FR WD work flip turns.



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  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/10

    by , May 5th, 2010 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The swimmers going to Nationals will start their taper/rest today. I'll present two workouts, the first being for those not going to Atlanta.

    LCM

    WARM UP:
    3 X 100 1:45
    2 X 200 3:30
    1 X 300 -

    1 X 400 6:40
    4 X 50 descend 1:00
    1 X 300 5:00
    4 X 50 descend 1:00
    1 X 200 3:20
    4 X 50 descend 1:00
    1 X 100 1:40
    4 X 50 descend 1:00

    5 X 100 kick 2:30

    3 X {3 X 100 2:15
    Stroke.
    Descend 100's 1-3
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00
    4400M

    Nationals Swimmers:

    SCY

    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

    WARM DOWN: 4 X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  16. Wed May 05th 2010

    by , May 5th, 2010 at 02:15 PM (Ande's Swimming Blog)
    Wed May 05th 2010

    did not swim or lift on Tue, helped Dau move her stuff from Tyler TX back home

    sent Eddie Reese a text about monday's kick set, he texted back:
    "you are ready.
    The legs are last to rest.
    Next time do 6 & descend them."
    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ

    Sun May 16 - Wed 19: Scottsdale, AZ

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY div well
    WHITNEY coached
    6:30 - 8:00 dove in 6:33
    swam with Tenielle, Mary, Beth, Marcio, Ned, Tyler, ed & Gretch

    wore B70 jammer

    Warm UP
    3 rounds of 200

    MAIN SET

    assigned:
    25, 50, 75, 100, 125, 150, 175, 200, IM ish
    200, 175, 150, 125, 100, 75, 50, 25 Kick with fins
    did around half, NO FINS

    10 x 50 on 1:10
    1 4 breaths
    2 3 breaths
    3 2 breaths
    4 1 breath
    5 fast for time
    did my fast SDK from a push went 26.0

    50 easy


    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 2 weeks & 2 days or 16 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated May 6th, 2010 at 12:43 PM by ande

    Categories
    Swim Workouts
  17. Wednesday, 5/5/10

    by , May 5th, 2010 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    2 weeks from today I will be on my way to Atlanta. I can't wait to see all my swimming friends.


    200 swim free
    200 swim back
    200 kick free
    200 pull back
    100 IM drill
    4x50 on 1:10 build 1 of each to about 80-85%

    swim 12x50 on 1:00:
    descend 1-3 to FAST, #4 easy; 1st set of 4 free, 2nd round back, 3rd round free
    (Rnd 1 went 36-34-33, Rnd #2 went 41-38-36, Rnd #3 went 38-35-33)
    100 easy

    kick 3 x 150 on 3:00: 50 fast, 50 easy, 50 fast; #1 free, #2 back, #3 back
    (did these on 3:15 since I was coming in right around 3:00)
    100 easy

    swim 6 x 50 as sprint off the blocks through the turn and breakout then easy to the finish on 2:00. 1-3 free, 4-6 back.
    (fast free was right around 14 to the feet, back was 16-16.5 to the feet)

    swim down 200 easy
    --
    Total: 2800 yards
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  18. Tuesday May 4, 2010

    Okay got back in the water ... never thought I would say this but thank goodness for indoor pools.

    Typical 1000 w/u
    300ish free
    200 IM drill
    300 drill of free and fly
    4 x 50 kick/build by 25

    6 x 100 on 1:35 mod free - nice and relaxed. My free and turns felt really good on these.

    1 x 100 broken at the 50 for :10 did free
    blech - never got going fast

    2 x 50 broken at the 25 for :05 - did #1 fly and #2 back blech never got going fast

    4 x 25 from the middle fast working on IM transitions and turns - again blech never got going fast.

    I am hoping/praying/pleeding to the swim Gods that my turn comes back to me in the next 2 weeks ... otherwise ...
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  19. In the early hours

    by , May 5th, 2010 at 09:48 AM (Elise's Fitness Fun)
    Got to the Y at 5 a.m. this morning to do my workout because I'll be busy for the rest of the day. I admire those that drive to the pool in the dark on a regular basis. I know I couldn't do it. Not a morning person and as expected, my times on the sets this morning were slower than usual.

    Lately, my freestyle and fly seem to feel pretty good, but my backstroke feels horrible. Can't figure out why. I don't feel like I'm getting much power on my pull. Hopefully, I can correct this by Nationals because I am signed up for all 3 backstroke events.

    Warm-up: 800 easy - mix of free, kicking on back with fins, and doulbe-arm backstroke to warm up the shoulders

    8 x 50 back on 1:00

    100 easy

    4 x 50 free on :50

    200 easy kick

    4 x 100 free descend on 2:00 - 1:23, 1:19, 1:07, 1:05

    200 easy kick with fins

    4 x 25 fly with fins on 1:00 AFAP

    200 easy

    2600 SCY

    Yesterday evening, did a light dryland workout:

    2 sets of 20 leg lifts/knee lifts

    2 sets of 20 back extensions

    1 set of 100 bicycles

    2 sets of 30 torso twists

    3 sets of 10 toe raises
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  20. The sluggard is still trying

    by , May 5th, 2010 at 07:40 AM (Mixing it up this year)
    Sorry for the duplicatgion but the server had a log of issues this morning.

    Still feeling sluggish in the water but getting better each day

    5x200@3:30 Free
    10x25@1:00 Free kick every 3rd fast
    10x50@1:00 Free drill 6 kick then stroke
    4x25@1:00 Free #2 & 4 sprint went :16 on both YUCK
    100 Free EZ
    100 Free w/fins for time 1:01 actually better than expected
    250 Free kick w/fins
    10x50 from dive 15 meter breakouts starts were ok only 1 bad one, judging water depth is alittle off for 2 of them and a few actually had some speed
    200 Free EASY

    Total 3000 yards

    Updated May 5th, 2010 at 07:46 AM by Donna

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