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  1. A great day today

    by , June 24th, 2011 at 08:42 AM (Mixing it up this year)
    No elbow pain or back pain! AWESOME! I do have to admit I took two aspirin before bed and two in the morning.

    My swimming was also much better than normal.

    5x100@2:00 Free
    5x100@2:00 Free kick offs (no push off wall)
    5x200@4:00 Fly w/fins as 50 rt arm/50lt arm/50 kick/50 swim went 3:37, 3:28, 3:22, 3:17, 3:06 this was my best times ever on this set
    500 Free kick w/fins every 3rd 25 FAST
    5x100@1:45 Free w/paddles & bouy
    5x100@2:00 Free easy

    Total 3500 meters

    Update - had a massage at lunch which has really helped loosen things up even more. I hate paying so much but it is well worth it when I need it.

    Updated June 24th, 2011 at 01:56 PM by Donna

  2. Thursday, June 23, 2011 5:00pm LCM

    by , June 23rd, 2011 at 09:35 PM (Fast Food Makes for Fast Swimming!)
    Got out of work a little early, and was able to convince my mom to babysit the kids for an extra hour so I could stretch out in the pool tonight. Its definitely a good stress reliever. Only my 2nd swim of the week, and probably my last till maybe next week.

    At the outdoor city pool, the lap swim is usually SCY going widths across the pool, but today with the lessons they were doing a "safety day", so I was able to convince the guard to let the lap swim by LCM tonight. I was the only one, so he didn't care. No pace clocks, no lane lines, and steady 12 MPH winds from a diagonal. Fun times.

    Nice and simple:

    400 Free

    400 IM backstroke had to throw my head back to "sight" on the black line every 5th cycle or so. If not, I have a tendancy to swim to the right, and would've been funny going across the pool.

    8 x 50 Fly, Free, Fly, Free, Back, Free, Back, Free @ :15 rest

    4 x 100 Free @ :15 rest

    8 x 50 (25 Fly/25 Free) @ :15 rest
    --odds 1st half FAST, 2nd half easy
    --evens 1st half easy, 2nd half FAST

    100 EZ and out in 40 minutes
    2100 LCMeters
  3. Thursday June 16 - Tues June 21, 2011

    by , June 23rd, 2011 at 04:33 PM (Canuck Countdown)
    Tuesday June 21
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    400 swim
    400 kick
    400 pull
    8 x 50 as 25 free drill / 25 swim @1:10
    40 x 25 pull @ :30 (10 paddle on left hand only, 10 paddle on right hand only, 20 paddles on both hands)

    Main Set
    3 x 25 fly/25 back @ :50
    2 x 50 fly/25 back @ 1:15
    100 IM @ 1:40
    3 x 25 back/25 breast @ :50
    2 x 50 back/25 breast @ 1:15
    100 IM @ 1:40
    3 x 25 breast/25 free @ :50
    2 x 50 breast/25 free @ 1:15
    100 IM @ 1:40

    350 Kick with fins

    Total Distance = 4150 meters

    Sunday June 19
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    800 warmup
    12 x 100 pull with paddles as 25 stroke (alt fly, free, breast) / 75 free
    16 x 50 (even 50s: underwater SDK to 15 meters + 35 meters FAST; odd 50s: build) @ 1:10
    6 x 200 as 100 swim / 100 kick @ 3:30
    200 cool down

    Total Distance = 4200 meters

    Saturday June 18
    I swam in a summer club meet at Millenium Place, Sherwood Park. Out of approximately 200 swimmers aged 5 and up, only 2 of us were over 20 years of age! I missed my 100 back because the night before was a late one (I was at my wife's staff party), but that also means that I missed the chaos of the early morning warmup. Instead, I got the pool to myself while everyone else took a lunch break. I did a 600 meter warmup, then swam 50 SCM back (32.69), 100 SCM breast (1:17.90), and 50 free (26.69).

    Thursday June 16
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    I only swam 2000 meters. Don't remember what I did.

    Updated July 20th, 2011 at 01:32 PM by lewba

  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/11

    by , June 23rd, 2011 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    1 X 200 kick followed by easy 100 swim

    4 X {3 X 100 Rounds 1&3 stroke on 2:15, 2&4 free on 1:45
    #1 swim is moderate
    #2 is a build
    #3 is Fast
    Break between rounds

    3 X 50 1:20
    1 X 100 kick 3:00
    50's: #1 is moderate, 2 is 25 sprint/25 easy, 3 is fast
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Finally! June 21

    by , June 23rd, 2011 at 02:40 PM (The FAF AFAP Digest)
    Have had very little internet access. Very little swimming either for that matter. Here's the "workouts" or what I remember of them. My iphone (with note function) just died as I am typing ... will have to edit later. Forgive typos -- typing fast on ipad.


    Ellipse, 30 minutes

    floor bench press, 50 x 4 x 10 (up 10 lbs)
    rear delt fly, 70 x 1 x 10, 85 x 3 x 8
    back extension machine, 175 x 3 x 15

    Ellipse, 30 minutes

    captains chair straight leg raise, 3 x 15
    goblet squat, 65 x 3 x 10
    tricep extension, 65 x 3 x 8
    something else

    Ellipse, 15 minutes


    4-5 miles of walking in Malta


    4-5 miles of walking in Palermo

    30 minutes weights (can't remember)

    20 minutes Ellipse


    Maybe 2 miles of walking in Rome. Had tours there to jump lines at the Colliseum and Vatican.

    Swim at Night, 2000 meters

    In a 12.5 meter pool. I could barely do anything other than streamline in a pool so small. I chopped it up into groups of 20 laps. Almost felt tapered, though perhaps anyone would in this pool.


    Hiked/walked maybe 4 miles, 2 miles at Mt. Vesuvius.



    Having a fabulous time! Of course, this is not so surprising since I love to travel so much.

    Started out in the island of Malta, which is almost a giant sandcastle with all the limestone buildings. Malta is the site of the movies The Count of Monte Cristo, Troy, and Gladiator and you can definitely tell! We began with a tour of a fishing village and a boat ride in the Blue Grotto -- spectacular (and the site of the scene in the TCOMC when he discovers the treasure). After sending the kids back, we walked about in the capitol of Malta, Valletta. I can't resist a medieval fortressed city, though the styles of architicture are myriad with all the foreign invasions. We had a lovely late lunch in a typical European cafe in a picturesque setting sampling the local Maltese wine.

    The next day we journeyed to Palermo, Sicily. Mr. Fort and I walked at warp speed touring all the city's sights and the 25,000 churches in Norman, Renaissance, Baroque and Neoclassical styles. Palermo is essentially akin to an Italian Manhattan except with narrower sidewalks and older buildings. Stoplights are few and purely for decoration. Mr. Fort and his running buddy almost got killed trying to run in this city.

    We were in Rome yesterday. Love Rome, and have been there twice before. However, I think I will forevermore avoid it in the summer. I was really really looking forward to the Vatican Museum and Sistene Chapel (which I hadn't seen since it was renovated). But it was the most crowded and claustrophobic scene imaginable. Both wonderful and miserable. And I missed the Laocoon sculpture. (Nerdy art history freak here.) At the end of the day, I asked Lil Fort what she liked better -- the most famous church in the world (St. Peters) or the gelato. Her answer was predictable.

    Today, we were in Naples, but skipped the ancient city in favor of hiking up Mt. Vesuvius and touring Pompeii -- both were amazing! In between, we stopped at a vineyard about 1/3 way up Vesuvius for a wine tasting and a stupendous lunch. Very lovely, and we ordered a case of wine. We finished the day at a local Napoli pizzeria. This was my fav day so far. Even the two 10 year olds enjoyed the day!

    I may head to the gym for a short bit before it closes now. I haven't been able to peruse the blogs. Hope everyone's training is going fabulously! I am not looking forward to sucking my first 2 weeks back.

    Ohhh, I'm getting a seaweed exfoliation and massage tomorrow!

    Cheers everyone!

    Updated June 23rd, 2011 at 02:54 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  6. I have a new son!

    by , June 23rd, 2011 at 01:54 PM (Pete's swim blog)
    Yesterday was long but worth it. The birth mother went through 24 hours of labor before having to do a c-section delivery. Hard to complain about lack of sleep... she had it much worse. Baby is healthy and peacefully sleeping while I type.

    Adoption has been a much different experience than with my three biological children. For us (adoptive parents), there is the same excitement with the constant fear of something going wrong as with our biological children. But we also see the sorrow and loss from the family of the mother giving her child away. It is harder to watch than I would have thought despite all the councelling and advice we have received. Overall, I know this is a positive thing for all involved but the next few days will be hard on everyone.

    I did manage to work in enough sleep to get up and swim this morning. Here's what we did:

    200 Free
    100 Drill
    200 Free

    200 IM Drill
    200 Free
    4 x 50 Kick
    200 Free
    200 IM Drill

    200 Kick negative split
    200 Free negative split
    4 x 50 IM Order

    200 Kick negative split
    4 x 50 IM Order
    2 x 100 Free negative split

    200 Pull Breathe Right
    200 Pull Breathe Left
    100 Pull Breathe Right
    100 Pull Breath Left

    2 x 200 Pull alternate breath
    2 x 100 Free alternate breath negative split
    4 x 50 worst stroke

    6 x 50 Choice Drill

    5 x 200 Breast/Free/Breast/Free/Breast

    200 Cool down

    (5600m total)
  7. Long Course... Seems Like It Gets Longer

    by , June 23rd, 2011 at 11:58 AM (Year Three: The Road Back)
    Arriving at the pool today, we were already switched over from scy to lcm! As a result, practice got started on time and was not interrupted because of lane lines. It was fabulous!

    At the start of practice, my coach moved me from the lane I routinely swim in (with the people who are much faster than me) to a lane with two guys that I didn't know. Turns out, they swim about the same speed as I do. It was a really good combo and we pushed each other well - at least I thought so.... Of course, it seemed like the longer the set went on and the more tired I became, the longer the 50 meters got. I could've sworn it was at least 65 meters across by the 4th round.

    Here's what we did:
    400 Warm-Up
    12 x 50 Free on 1:05, every 3rd fast
    1 x 300 Kick on 6:00
    4 sets:
    - 4 x 100 Free on 1:45
    - 2 x 50 Free on 1:30 (Faster than 50 split in 100s)
    200 Cool-Down
    Total Meters - 3500

    What made me the happiest at practice this morning was that I really pushed myself and did the entire practice as written - WITHOUT PUTTING ON FINS DURING THE FREE SET! In the other lane, I know I would have put on my fins when I got really, really tired. I was barely making the 100 interval by the end of the 4th round, but I pushed through it and finished! My right calf was threatening to cramp up, but I am feeling more and more confident in my abilities to do what's written and just push through. Of course that being said, I'm swapping tomorrow's breaststroke round for back. But... that's another issue entirely. Until then...

    Enjoy your swims today!
    Swim Workouts
  8. Thursday, 6/23/11

    by , June 23rd, 2011 at 11:53 AM (A comfort swimmer's guide to easy swimming)

    Warm up (800)
    400 Mixer, did free & back
    4 x 100/1:50 free, build

    Swim Set:
    6 x 100/1:45 ds 3 3
    - free, went 1:37-1:32-1:28 both times through
    6 x 25/45 FAST
    - did free, not sure of times on all but the ones I saw clock on were around 17
    4 x 100/1:40 ds
    - free, went 1:35-1:32-1:30-1:25
    4 x 25/50 FAST
    - fly, was around 19-20

    Kick Set
    1 x 600 continuous!
    - with fins, did 300 flutter on belly w/board (5 min)/300 flutter on back (5 min)

    Warm down 50 easy

    Total: 2700 meters
  9. Four New Jimmy'z Jammerz and CremePuff's Debut

    by , June 23rd, 2011 at 10:01 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Jimmy'z Jammerz is proud to announce potential advertising interest from the following Fortune 500 Companies, each of which might well, one can imagine, be hoping to capture the coveted 55-59 male demographic:

    • Burger King
    • Avis Rental Cars
    • Kimberly-Clark
    • Eli Lilly

    Please add these suit cut-outs to your burgeoning collection.

    It really
    does take two hands to handle a Whopper!

    You'll try harder when you're No. 2, too!
    Or in my case, No. 3, but who's counting? (Evidently not USMS, at least not in the 55-59 men's SCY 1000 freestyle!)

    Don't let a colostomy or incontinence keep you from competing!

    As this handsome line of Jimmy'z Senescent Swimmyz shows, swim diapers aren't just for the wee ones anymore!

    Now you can be ready whenever the mood strikes (though hopefully
    not while wearing this handsome skin-tight Jimmyz Jammer in public!)


    Hey! What just struck me? Oh, yes! The mood!
  10. Distance workout

    by , June 23rd, 2011 at 07:45 AM (Mixing it up this year)
    This is the first time in a long time that I have been able to do a distance workout. It was not as fast as I would have liked but I have a few weeks still.

    The elbow was ok thru all of this, only twinges here and there that I could adjust and push thru.

    400 Free
    300 Free w/bouy
    200 Free kick
    100 Free
    15x100@1:45 Free w/paddles & bouy held 1:35's would like to get back down to 1:30's but 1:35 was a good first time back
    200 Free kick w/snorkle
    300 Free kick w/fins
    200 Free w/fins easy

    Total 3200 meters
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/23/11

    by , June 22nd, 2011 at 04:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 7:00 6:40
    4 X 100 2:00 1:40
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick-last 25 fast- 2:30
    1 X 100 easy swim

    2 X 400 free 6:15
    2 X 300 4:45
    2 X 200 3:10
    2 x 100 1:30


    1 X 300 IM 5:30
    1 X 200 IM 3:40
    1 X 100 IM 2:00
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Wednesday, 6/22/11

    by , June 22nd, 2011 at 04:09 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1000)
    1000 continuous swim - freestyle - no equipment
    - was around 16 min on this, neg split it

    Pull Set (400)
    4 x 100 (25 back/50 scull/25 free)/10sr

    Back (800)
    16 x 50/1:00
    Strong Tempo
    - was around 46-48 on all

    Kicks: Fly (dolphin) (350)
    2 x 25 DEEP Underwater
    50 w/Bd - face in H2O
    50 on back
    50 Right side
    50 Left side
    2 x 25's/5 sr - 10 Wall Kick - 10sr
    2 x 25 Fly Swim/40

    Warm down
    100 easy

    Total: 2650 meters
  13. Confusion... Then Sprints

    by , June 22nd, 2011 at 12:15 PM (Year Three: The Road Back)
    We got off to late start because of changing from scy to lcm again. At least we did the lanes at the beginning of practice instead of in the middle of a set. Still, it's pretty annoying to have to change these. There has been no time allotted for the change and many of our swimmers are getting short-changed on their workouts. A nice solution needs to be found during the summer session of school. They keep switching it back (apparently) so the kids during the school day can play water basketball - at least that's what I've heard. Oh well, I got in an extra 100m or so from in changing lines..... Here's what we did:

    300 Warm-Up
    8 x 50 Kick on 1:10

    2 x 100 Drill/Swim/Drill/Swim by 25 on 2:00

    12 x 25 on :40 Odd: Sprint (2 fly, 2 back, 2 free); Even: EZ Free
    7 times:
    - 1 x 50 Free ALL OUT (held :38-:40) on 1:00

    - 1 x 50 Free Recovery (added meters as follows: 1-2 50; 3-4 25) on 2:00

    1 x 200 Kick on 4:00

    1 x 200 Free w/ fins on 4:00

    200 Cool-Down
    Total Meters - 2275

    I'm never quite sure during sprint practices early into my year's lcm whether my sprint times are where they should be or not. But... being that my sprinting has been pretty terrible lately - and I had been getting :35-:36s scy, I'm taking :38-:40s lcm right now. Hopefully, I'll be able to find my sprinting gear before the All American on July 2nd. I signed up for the 50 Fly, 50 Back (ugh!), 50 Free, and 100 Free. Last year, I did the 200 Free, which is the first event, and completely blew up during the race. Needless to say, it shouldn't be hard to top my LCM times from last year in the 50 and 100 Free. I guess time will tell...

    Enjoy your afternoons!
    Swim Workouts
  14. Long night... Should be a good day

    by , June 22nd, 2011 at 09:39 AM (Pete's swim blog)
    The mother of the child we are adopting went into labor early this morning. Someone today I should be a dad...again. This is our first adoption. Its been an interesting process so far. Hopefully all will continue to go welll.

    Managed to sneak out for a swim this morning:


    400 free
    300 kick
    200 pull
    100 drill

    3x50 fly
    100 free
    3x50 back
    200 free
    3x 50 breast
    300 free
    3x50 free
    400 free

    3x100 kick
    300 free down/fly back
    3x100 pull
    3x100 kick
    300 back
    3x100 pull
    3x100 kick
    300 breast
    3x100 pull

    200 cool down

    (5500m total)
    Swim Workouts
  15. June 22, 2011

    by , June 22nd, 2011 at 08:14 AM (Workout Swimmer)
    My arms were tired this morning from all of yesterdays butterfly - now I know - I need to work on the old triceps to get better at fly. As well as everything else.
    500 back/free
    500 pull
    500 kick
    6 x 150 - I intended to do the IM set but after the first one, I realized, oh no! I needed fins! so I moved to the freestyle lane, where I still worked hard, but I could at least finish the laps!
    Not sure what the interval was, but it was plenty easy, I was catching the girl in front of me & still got about 20+ sec rest on each.
    100 easy
    800 free speed play by 100's - this was interesting because I swam behind Lydia - and couldn't figure out how to pass her - even though I should've passed her at the 200-250 mark - had to do a lot of open turns and breast stroke to keep from swimming up her behind.
    600 pull
    100 easy
    This is where I should have stayed an extra 20 minutes, but my arms were so tired, when he called 8 x 100 kick, I just thought, well, maybe another day!

    Total: 4000 LCM
  16. Just trying to stay in the water

    by , June 22nd, 2011 at 07:35 AM (Mixing it up this year)
    My massage is scheduled for FRIDAY!!!! Till then I will just hang on thru the workouts.

    Elbow is still hurting but my back pain has subsided some the last few days. I think the elbow issue is actually a neck and back muscle issue that is just radiating down. I wish I could afford a daily massage. A dream...

    500 Free
    500 Free alt 50 kick/50 swim w/snorkle
    10x100@:10R Free w/fins odds rotational kicking evens hip catchup drill
    5x100@:05R Free w/bouy
    500 Free light on the arms and 6 beat kick the kick felt good and strong

    Total 3000 meters

    Maybe my kick work is starting to pay off now.
  17. Jimmy'z Jammerz Home Modeling Kit

    by , June 21st, 2011 at 10:45 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    If perchance you are not one of the 486 viewers (and counting) who have read my most recent swimming-related vlog, "My god my output has been....", please do so now IMMEDIATELY by clicking on this link:

    Familiarize yourself with the details of my new start-up swim-suit-apparel-cum-advertising company,
    Jimmy's Jammerz.

    Then, if you are the skittish sort who has trouble making decisions on your own, talk it over with your financial adviser (if you must) as to just how whopping your initial investment should be.

    Many pick hugely whopping, though the best and the brightest minds have consistently opted for guargantuanly whopping.

    (I don't mean for this to seem like some cheap salesman's trick, but the truth is that the smart money interest to date has been overwhelming. Do not wait too long to divest your offspring of their college money! He or she who hesitates is, well, I'm sure you know all too well the opportunity costs of hesitation, fellow parents of highly indebted college students!)

    In today's installment of what is fast becoming the vlog equivalent of a prospectus, I now present to potential suit buyers and stock purchasers alike my user-friendly system for modeling the message you would like me to wear on my suit at the next competition, be this something recognized and/or sanctioned by USMS, or perhaps more likely, recognized and/or sanctioned by USMS and then, with nary an explanation, de-recognized and/or de-sanctioned after the fact. But this is a subject for a future vlog and probably does not warrant more than a passing mention at this point.

    To make best use of this complimentary Jimmy's Jammerz Home Modeling Kit, all you will need to supply is:

    • a pair of sharpened scissors,
    • some Elmer's Glue-style paste (suitable for eating if you happen to be a disgusting girl named Mary Borie who was a classmate of mine at the Sewickley Academy Kindergarten in 1957),
    • a craft table,
    • a good source of overhead lighting,
    • a pair of archival-quality latex gloves of the sort used by professional philatists,
    • some acid-free sheathes of construction paper upon which to place my body and the shifting array of suits I will be presenting in coming vlogs.

    Here is my front view:

    Here is my hindquarter view:

    As mentioned in my last vlog, Michael P. McDonnell (AKA bzaks1424 on these forums) is the ideator savant who came up with the germ of this concept. In Michael's honor, I will now post his original suit proposal below.

    With your scissors, ever so gingerly cut the front and back views out and then use the tabs to see what this suit would actually look like on me, that is, a swimmer who (according to the Event Rankings section of USMS), posted the third fastest 1000 meter freestyle in the Nation in his age group, though this time, which is no longer there, would later be de-recognized, again, for reasons that make no real sense unless the infinite vagaries of spite and misanthropy somehow figure in!

    But again I become sidetracked and unglued!

    Fortunately, unlike my tenuous hold on records in the 2010 SCY Top 10 roster, the combinations of tabs and a nice shellacking by Elmer's should guarantee this grrrreeeaaatttt! inaugural suit will remain permanently affixed to both my front and rear nether regions!

    Note 1. As always, infinite thanks to my twin brother, John "RustyScupperton" Thornton, whose wizardry with art projects left me behind with the paste eaters in Kindergarten and never looked back.

    Note 2. Please visit my vlog again soon, and feel free to refer your business associates in this direction. I do not want to give too much away yet, but let us just say that interest from a large number of Fortune 500 companies has been robust.

    Not that I am in any way stuck up about "prestige" and "solvency" and other measures of the companies I represent in the pool.

    Honestly, I would feel just as honored to wear the Acme Grease Axel & Flange Co. corporate logo as Coco Chanel--if, that is, the price is right.

    And I am sure it will be!

    More suits soon to sweeten your growing collection!

    And speaking of sweetening, rumors of Kristina Ulveling joining the modeling staff are, in fact, more than just rumors. They are remote possibilities.

    That could happen.

    Barring restraining orders.

    Boy, I never noticed before how good glue smells.

  18. June 21, 2011 - something weird got into me today

    by , June 21st, 2011 at 07:26 PM (Workout Swimmer)
    I had planned on using T & Th for stroke/technique days, (I swim "solo" on T & Th) but thought I would actually do some freestyle using paddles & fins like I had last week, but then after my warmup, I saw the set Amanda had for the "masters" group & decided to modify it to a fly set! How weird is that? I avoid fly like the plague!

    600 Back/Free
    600 pull
    300 kick
    100 easy
    5 x 100 fly/free w/zoomers on 2:00

    200 pull free no paddles (mod)
    4 x 100 fly/free on 1:50
    200 pull free no paddles (mod)
    3 x 100 fly/free on 1:45
    200 pull free no paddles (mod)
    100 easy

    Total: 3500 LCM

    Commentary: The interesting thing is that the 100's, which were rather difficult, of course, were more of a mental thing than physical one. Yes, I was tired, but it was more of mind over matter. The other really interesting thing was that I seemed to actually be descending on the first 5 - I guess I got my rhythm going. The hardest two were #9 & #11. Can't say I'll jump to do this set again, but at least I'm not as afraid of fly as I was, my confidence has definitely risen a notch. It also is nice to know that Terry would have had the majority of the kids wear zoomers or fins for this set too. I was holding 1:30's most of the way - too weird to contemplate!!
  19. Tuesday, 6/21/11

    by , June 21st, 2011 at 05:53 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    200 swim - 200 kick - 200 pull

    Set #1
    - did all free on this
    2x 50 drill/10sr
    - did fist drill
    1 x 50 steady build
    1 x 50 blast 1st and last 15 meters/1:00
    - from a push, time around 38

    Set #2
    400 w/fins/20 - 30sr smooth
    - free, 6:02
    2 x 200 w/fins and small paddles/10 - 20sr easy build
    - free, 2:50 for both
    4 x 100/2:00 ds no fins (backstroke)
    - went from 1:45 to 1:35

    Kick set:
    2 x 150 kick/3:00
    - flutter on belly with fins and board, went 2:30 on both
    2 x 100 kick/2:30
    - flutter on back, no fins, went 2:15,2:10

    Warm down
    100 easy

    Total 2600 meters

    Updated June 21st, 2011 at 06:23 PM by poolraat

  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/11

    by , June 21st, 2011 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:30 5:15
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    1 X 200 kick 5:00 -
    Two times. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    Even kicks: 25 fast/25 easy
    1 X 100 easy swim

    1 X 100 easy 2:10
    2 X 50 build 1:10
    1 X 150 fast 3:00
    Choice. Four rounds, descend the 150's 1-4.

    8 X 50 1:30
    25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts